Magnesium is a vital mineral required by the physique for sustaining regular muscle and nerve perform, supporting a wholesome immune system, holding coronary heart rhythm regular, and constructing sturdy bones. Magnesium deficit has been linked to a wide range of well being situations corresponding to migraines, nervousness, kind 2 diabetes, and heart problems.
It’s estimated that over 80% of individuals are poor in magnesium. Many elements contribute to magnesium deficiency together with older age, power stress, alcohol consumption, sure medicines corresponding to proton pump inhibitors (PPIs) for acid reflux disorder, and a food regimen excessive in processed meals.
Happily, magnesium deficiency is definitely treatable with dietary adjustments and supplementation. On this article, we’ll check out among the finest meals sources of magnesium.
Magnesium-Wealthy Meals
There are a selection of meals which might be excessive in magnesium. Listed below are among the finest choices:
Almonds:
28g of almonds comprises 80 mg of magnesium or 20% of the Nutrient Reference Worth (NRV). Almonds are additionally an excellent supply of wholesome fat, protein, fiber, and nutritional vitamins.
Avocados:
One avocado comprises 58 mg of magnesium or 15% of the NRV. Avocados are additionally an excellent supply of wholesome fat and fiber.
Spinach:
30g of cooked spinach comprises 157 mg of magnesium or 40% of the NRV. Spinach can also be an excellent supply of iron, calcium, and nutritional vitamins A and Okay.
Darkish Chocolate:
One sq. of 70-85% darkish chocolate comprises 64 mg of magnesium or 16% of the NRV. Darkish chocolate can also be an excellent supply of iron and fiber.
Bananas:
One medium banana comprises 32 mg of magnesium or 8% of the NRV. Bananas are additionally an excellent supply of Potassium and nutritional vitamins C and B6.
Tofu:
Half a cup of tofu comprises 63 mg 47% fo the NRV . Tofu can also be an excellent supply of protein, iron, and calcium.
Supplementing with Magnesium
In case you suppose you might be poor in magnesium or if you wish to maximize your consumption for well being causes, think about supplementing with magnesium.
Speak to your physician first to ensure supplementing is best for you as an excessive amount of magnesium can result in digestive points like diarrhoea. When supplementing, search for kinds like taurate or malate as they are typically extra bioavailable and simpler than different kinds. The advisable dose is 150mg-200mg per day.
Conclusion
There are numerous meals which might be excessive in magnesium together with almonds, avocados, spinach, darkish chocolate, bananas, tofu, and extra. In case you suppose you might be poor in magnesium or wish to up your consumption for well being causes, think about supplementing with magnesium. Kinds like taurate or malate are typically extra bioavailable than different kinds.
For extra details about supplementing with Magnesium click on right here.
