Magnesium-rich foods and supplements are top of mind for everyone (and their algorithms) lately—and for good reason. As Samantha Dieras, director of ambulatory nutrition services at Mount Sinai Hospital, explains, this mineral plays a vital role in over 300 biochemical reactions in our bodies, such as protein synthesis, muscle and nerve function, blood pressure regulation, energy production, inflammation management, metabolism and bone development. In other words, magnesium is pretty essential for our overall health.
It’s believed that almost 60% of adults don’t reach the recommended dose of 320 to 420 mg per day of magnesium. If you’re deficient in magnesium (which only a blood test can completely confirm), signs include mood issues, muscle cramps and nausea.
The easiest way to make sure you’re getting enough of this important mineral is through the foods you eat (although there are also supplements, sprays, mocktails and more if you want to try a bit of wellness adventuring). Below are the 13 magnesium-rich foods that experts recommend incorporating into your daily diet if you haven’t already. Be sure to bring this list with you on your next grocery trip.
Kiwi
The sub-tropical fruit is all the rage on social media right now because of all the benefits packed in a tiny, fuzzy package. A single kiwi has vitamins C, E and K, along with an incredible amount of fibre (3 grams per fruit) and potassium, along with around 31 milligrams of magnesium in about a cup of kiwis.
Cucumbers
Though it may be almost completely made of water (95% to be exact!), the other 5% of this fruit is nutrient-dense. On top of vitamins K, B and C and a ton of necessary minerals (copper, phosphorous, potassium), there’s also around 16 milligrams inside.
Squash
When it comes to squash, there are options in the gourd family. Popular butternut (great cubed or for soup) has about 60 milligrams when cooked and prepared simply, while acorn squash (a great alternative to mashed potatoes) has about 65 milligrams. Both are also packed with fibre, vitamins A and C and antioxidants.
Dark chocolate
One of the most magnesium-rich foods, dark chocolate comes with a host of health benefits. Dieras explains that it reduces the risk of cardiovascular disease, may lower blood pressure and improves brain function and mood. Because dark chocolate also contains iron, zinc, copper and phosphorus along with magnesium, it may also help with weight management.
Avocados
Another food that has many health benefits, Dieras says that avocados may help with high cholesterol and blood pressure and maintain gastrointestinal, brain and bone health. It also contains fat, fibre and vitamins, making it good for managing weight and blood sugar levels.
Nuts
Nuts are similar to other magnesium-rich foods in that they play a role in heart health, blood sugar regulation, weight control and eye health. Dieras says that it contains magnesium, antioxidants, fibre and protein. Depending on how nuts are prepared, they can also have anti-inflammatory properties.
Disclaimer : This story is auto aggregated by a computer programme and has not been created or edited by DOWNTHENEWS. Publisher: vogue.in
