13 foods high in magnesium (and recipes for preparing them) – Wired PR Lifestyle Story
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In the early months of 2020, words like “immunity” and “immune system” became commonplace. People started taking serious measures in an unprecedented time. Health and welfare, above all, it became the focal point. Vitamins, accessories, and diet took center stage. Foods high in magnesium began to be more important than before. People started spending more time in nature, exercising and finding creative ways to deal with it stress. In many ways, we have found new meanings in ourselves relationships, our careers, and our purpose.
In any case, the last year and a half has been tiring, mentally, physically, spiritually and financially. But we humans are resilient. We learn and grow through difficulties. No matter the difficulty, we can look for silver coatings. We can look better for what has changed. In particular, we place increasing importance on well-being and well-being for the whole body. And research proves it. In fact, the food supplement industry saw its own the highest growth In 2020 for more than two decades. At the top of that trend list? Magnesium.
What is magnesium?
Magnesium is essential for our well-being. Participates hundreds of chemical reactions in the body, every day. By working behind the scenes, this mineral plays an important role in overall health. Without it, more than 300 enzymes cannot perform many functions.
It contains a lot of magnesium decisive rolessuch as muscle and nerve function, energy production and digestion. It also helps maintain electrolyte balance and homeostasis of calcium, sodium and potassium.
We regulate three main ways: absorption through the intestines, elimination after filtration and reabsorption, and exchange of large amounts of magnesium in the bone. An unknown event, we store more than half of our magnesium in our bones (50-60%). The remaining amount is stored in various tissues of the body.
Why we need magnesium
Magnesium it allows our muscles to move the way they need to. It also supports nerve signals, keeps our heart rhythms stable, balances blood sugar levels and keeps joint cartilage healthy. Without it, our muscles cannot move properly. Our nerves can’t send and receive messages. Our bodies cannot make proteins, bones and DNA. In other words, we need magnesium to stay healthy.
Our health depends on how much magnesium we have in our body. However, our body does not make magnesium on its own, which is why foods high in magnesium are so important.
How much magnesium do we need?
Through food and supplements, we can meet our recommended daily allowance with magnesium (AGE). And “although it is known asinvisible deficiency“and”lack of nutrients“We can maintain healthy magnesium levels through supplements and foods, especially high-fiber foods with dark leafy greens, unrefined grains and beans. Magnesium RDA, Children aged 9-13 years need 240 mg / day, women over 31 320 mg / day and men over 31 420 mg / day. Pregnant and breastfeeding women need more magnesium, as do many common nutrients.
Magnesium deficiency
Unfortunately, research shows that almost half of Americans do not get enough magnesium. I like it Vitamin D. and fiber deficiencies, magnesium is at the top of the list. There are many reasons why we don’t receive magnesium on a daily basis, and experts argue a little about everything. From industrialized agriculture to our soil and the effects it produces to changes in current dietary habits (consuming more processed foods), from high dependence on medications, low levels of magnesium in the body are becoming commonplace. In fact certain medications depleted body of magnesium, birth control pills, blood pressure, diuretics and so on. Although the reasons for magnesium deficiency are different, it is worth doing blood work every year to study your levels
Signs and symptoms of magnesium deficiency
Some of the health problems associated with low magnesium levels are diabetes, chronic diarrhea, celiac disease and others. Some symptoms muscle contractions, cramps and weakness, mental health conditions, osteoporosis, high blood pressure, asthma and irregular heartbeats appear. Fortunately, there are plenty of foods to choose from that are high in magnesium, as well as powerful supplements.
How to treat magnesium deficiency
When it comes to treating magnesium deficiency, there are many ways to improve magnesium absorption. As always, check with your healthcare provider before making any changes to your diet or supplement routine.
- Reduce or avoid calcium-rich foods two hours before or after eating magnesium-rich foods
- Avoid high-dose zinc supplements
- Increase vitamin D supplementation
- Eat raw vegetables, especially seafood
- Feeding intestinal bacteria with a probiotic
- Minimize refined sugar
- Add an extra magnesium supplement
Can you have too much magnesium?
While natural magnesium in foods should not be limited to most people, magnesium in dietary supplements and medications should be controlled by a healthcare provider. When consuming quantities above the upper limit of the RDA (as a supplement or medication), cramps and diarrhea are quite common.
In terms of avoiding certain side effectsMake sure you take your magnesium supplement with a meal (or snack) to minimize gastrointestinal effects. Taking magnesium on an empty stomach can cause irritation. Basically, too much unabsorbed magnesium attracts water from the tissues around the intestines and stimulates the intestines too much. Therefore, you want to be mindful magnesium type you are taking (citrate, malate, etc.) and that your dose is correct. Keep in mind that magnesium supplements are mostly considered safe, but talk to your doctor if you notice any side effects.
What makes a food high in magnesium?
In general, rich sources of magnesium are found in many plant-based foods: greens, nuts, seeds, dark chocolate, beans, and whole grains. Foods take in a lot of food when they contain at least 10% magnesium a day.
13 foods high in magnesium:
- Spinach
- Bananas
- Pumpkin seeds
- Lima beans
- Black beans
- Edamame
- Almonds
- Cashews
- Peanut butter
- Avocado
- brown rice
- Whole wheat bread
- Dark chocolate
Spinach
Green leaves are high in nutrients, and spinach is no exception. They are charged with magnesium. One cup size of 1/2 cooked spinach contains 78 mg of magnesium.
Recipe: Strawberry salad by Love and Lemons
Bananas
Although bananas are known for their high potassium content, they are high in magnesium. A medium banana contains 35 mg of magnesium. They also contain vitamin C and fiber.
Recipe: Banana Smoothie Made by Fit Foodie Finds
Pumpkin Seeds
An excellent source of magnesium, one ounce of pumpkin seeds (in the shell) contains 74 mg of magnesium. A quarter cup of pumpkin seeds is half the value of a daily recommended amount of magnesium! Pour them into salads, add to smoothies or pour over your Greek yogurt. Along with other seeds, they contain a lot of iron.
Recipe: Pumpkin Seed Pesto Vegan Made by Drive Me Hungry
Lima Beans
Boiled in a bowl lime beans contains 126 mg of magnesium. Lima beans also provide a good amount of copper, which supports brain function. Although not the most popular beans in the United States, they are delicious and versatile.
Recipe: Lemon-Garlic Lima Beans by Taste of Home
Black Beans
Beans of all varieties contain potassium, iron, and protein, along with magnesium. 1/2 cup prepared black beans contain 60 mg of magnesium. Add to grain containers or vegetarian nachos, black beans are loaded with antioxidants, fiber and folate.
Recipe: Black Beans with Tacos Mango and Radish Salsa
Edamame
Soy, like soy milk, has high levels of tofu and edamame magnesium. They are a staple food for many vegetarians and vegetarians, as they are high in protein. A 1/2 cup size of burnt and boiled Edamame contains 50 mg of magnesium.
Recipe: Low Carb Edamame Spaghetti Eats by resolution
Almonds
In addition to other nuts, like cashews and peanuts, almonds are high in magnesium. Roasted dried almonds contain 80 mg of magnesium. From spreading almond butter in apples to chopped oatmeal with sliced almonds, there are many ways to incorporate this nut into your daily diet.
Recipe: Cinnamon almond butter Permanent Chefs
Cashews
In addition to high levels of phosphorus and potassium, cashews are creamy nuts that are high in healthy fats and magnesium. An ounce of roasted dry broth contains 74 mg of magnesium. Cashews are the basis for making delicious vegan pasta sauces, ice cream and more.
Recipe: Curry-Spiced Cashews By Minimalist Baker
Peanut butter
Peanuts are legumes (they’re not real nuts!); however, they are a good source of magnesium as are other legumes and nuts. Two tablespoons of soft peanut butter contains 49 mg of magnesium. Peanuts are a cheap way to saturate fat and magnesium.
Recipe: Uncooked peanut butter-chocolate chunks granola bars
Avocado
Avocado is an excellent source of magnesium, with a cup of avocado cubes containing 44 mg of this nutrient. They also contain a lot of B vitamins and K. vitamins. Avocados are especially popular monounsaturated fat in healthy hearts, and are delicious in many ways: sliced, grated in guacamole, poured into smoothies and mashed in a sauce.
Recipe: Creamy Avocado Pasta By Gathered Nutrition
Brown rice
Unlike white rice, brown rice can provide 11 percent of our recommended daily allowance (1/2 cup of prepared rice measures 42 mg of magnesium). Black rice is a complex carbohydrate that provides sustainable energy numerous health benefits.
Recipe: Salmon Roll Sushi Sushi bowl
Whole Wheat Bread
Whole grains, like oats and barley, are excellent sources of many nutrients, including magnesium. Many grains also contain a lot of vitamin B. Two slices of wheat bread contain 46 mg of magnesium. Keep in mind that bread made from whole wheat wheat provides more magnesium than bread made with refined white flour.
Recipe: Whole Wheat Wheat Bread by Baking A Moment
Dark Chocolate
Dark chocolate is very rich in magnesium, along with iron, copper, antioxidants and prebiotic fiber (to feed healthy intestinal bacteria). One ounce of dark chocolate (over 60%) contains 50 mg of magnesium.
Recipe: Easy chocolate skin By Cookie + Kate
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