Il magnesium it is an extremely important mineral; it is involved in many chemical reactions in our body and helps us maintain good health, but many people fail to take on the recommended daily dose (400 mg).
Let's see together 10 foods rich in magnesium to help us meet daily needs.
Index
1. DARK CHOCOLATE
Il dark chocolate It's a lot Howdy as delicious and is rich in magnesium with its 64 mg for 30 grams (about 16% of the recommended dose).
This food is also rich in iron, copper and manganese and contains prebiotic fibers which help maintain the balance of the intestinal flora.
It contains antioxidants, useful for neutralizing free radicals, such as flavanols which also prevent bad cholesterol from oxidizing and sticking to cells. To make the most of the properties of dark chocolate, choose the one containing a minimum of 70% of cocoa.
2. AVOCADO
THEavocado is a food very nutritious it provides us 58 mg of magnesium for a medium sized fruit.
It is rich in potassium, vitamins B and K and mono-unsaturated fats, healthy for the heart. Avocados are also rich in fiber and can reduce inflammatory processes, improve cholesterol levels and increase the sense of satiety.
3. DRIED FRUITS
Particularly rich in magnesium are the Brazil nuts, le almonds and cashew nuts; a 30-gram serving of cashews contains, for example, 82 mg of magnesium.
Nuts, in general, are an excellent source of good fats and fiber and help reduce levels of cup sugar and blood cholesterol.
4. LEGUMES
Legumes such as lentils, beans, chickpeas, peas and soy they are rich in nutrients; a cup of black beans holds well 120 mg of magnesium! They are also rich in iron, potassium, and are an excellent source of protein for vegetarians.
5. TOFU
Tofu is an important food in the diet of every vegetarian, thanks to its very high protein content; 100 grams of tofu provide 53 mg of magnesium, 10 grams of protein and good amounts of calcium, iron, manganese and selenium.
Consuming tofu can protect the cells that line the arteries and reduce the chances of stomach cancer.
6. SEEDS
The seeds are incredibly healthy; many of these like pumpkin, flax and chia seeds, contain high amounts of magnesium.
Pumpkin seeds, for example, contain 150 mg of magnesium per 30 gr. They also contain monounsaturated fats, iron and omega 3 fatty acids.
They are rich in antioxidants, help reduce cholesterol and can have beneficial effects against breast cancer.
7. WHOLEMEAL CEREALS
Grains include oats, barley and wheat, as well as pseudo-grains such as buckwheat and quinoa. Whole grains are an excellent source of nutrients, including magnesium.
They also contain vitamin B, manganese, selenium and fiber; they are useful for reducing inflammatory processes and for preventing the risk of heart disease.
Pseudo-cereals such as buckwheat and quinoa are richer in proteins than the others and are also gluten-free, therefore suitable for people with celiac disease.
8. FAT FISH
Oily fish are particularly nutritious; salmon, mackerel and halibut they are also rich in magnesium.
These fish provide high quality proteins, potassium, selenium, B vitamins, omega 3 and other nutrients. Consumption of these foods has been associated with a reduced risk of chronic diseases.
9. BANANAS
Bananas, famous for their high potassium content, which is useful for lowering blood pressure, they also have good amounts of magnesium (a medium banana provides 37 mg).
Ripe bananas are richer in sugars than other fruits, so they may not be suitable for people suffering from diabetes; unripe bananas, on the other hand, contain starch-resistant carbohydrates, which are not absorbed.
10. GREEN LEAF VEGETABLES
Green leafy vegetables are extremely healthy and rich in magnesium; among these we have: cabbage, spinach, cauliflower and turnip greens.
They also contain vitamin C, K and A, iron, manganese and other beneficial plant compounds, useful for reducing the risk of cancer.
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