How does magnesium help us?
When we say magnesium plays a role in our body metabolism, it means that it plays a vital role in many of our body functions. For example, magnesium has a great effect on protein synthesis, nervous system function, blood sugar control, blood pressure regulation, antioxidant production in the body and increase energy metabolism. Magnesium deficiency will have devastating effects on our body. Therefore, consuming magnesium is essential for our health. In the following, we will introduce 25 foods rich in magnesium, which are briefly as follows.
- pumpkin seeds
- Almonds
- Soy
- Coriander
- Dark Chocolate
- beans
- Soy cheese
- Whole grains
- Fatty fish
- the banana
- Leafy vegetables
- yogurt
- Avocado
- Sesame
- sunflower seed
- Oatmeal
- Broccoli
- Sweet corn
- Peas
- Date
- Walnut
- Green bell pepper
- Figs
- black wheat
- beet
beet
One of the foods rich in magnesium is beets. Each beet contains 31 mg of magnesium, which can be useful for chronic inflammation in our body. Beets can also be good for diabetes and high blood pressure.
Green bell pepper
Green bell peppers contain about 14 mg of magnesium, which can be useful to increase the body’s metabolism. Capsicum is also one of those magnesium-rich foods that we can include in our daily diet. We should also say for those who are interested in losing weight that bell peppers are very suitable for weight loss.
black wheat
Buckwheat is literally a rich source of magnesium. Buckwheat contains about 393 mg of magnesium. In fact, buckwheat alone can meet your body’s daily need for magnesium. Buckwheat is also gluten-free, so it does not raise blood sugar levels. Other benefits of buckwheat include lowering cholesterol levels and fighting cancer and diabetes.
Dark Chocolate
It is a popular and healthy food that no one enjoys tasting. Bitter chocolate, in addition to magnesium, contains iron, copper and manganese, which have many benefits for the body. Also, magnesium and iron in dark chocolate produce antioxidants in the body that help strengthen the immune system.
Avocado
A medium-sized avocado fruit contains 58 mg of magnesium, which provides 15% of the body’s daily requirement for magnesium. Avocado This delicious fruit, which is rich in magnesium among foods, in addition to magnesium, also has vitamin B and vitamin K.
beans
Legumes include lentils, beans, peas, and other substances that are rich sources of magnesium and vitamins. Legumes also have a large source of potassium and iron, which is one of the main foods in vegetarian diets. Because beans contain a variety of vitamins, magnesium, potassium, iron and protein.
Fatty fish
Fatty fish refers to fish such as salmon and salmon that are a source of magnesium. In addition to magnesium, these fish are also a good source of potassium, protein and B vitamins.
the banana
Other foods rich in magnesium are bananas. Bananas are an energizing food that contains large amounts of vitamins and minerals that help provide energy to your body. Each banana fruit contains about 32 mg of magnesium.
Walnut
Walnuts are another food that contains magnesium and almost all of us are aware of the usefulness of walnuts. An energetic food that you can eat during the day or at breakfast.
Almonds
If you consume a quarter cup of cashew nuts during the day, you will get 89 mg of magnesium during the day. Therefore, almonds are one of the foods rich in magnesium, which provides you with a high percentage of magnesium.
Oatmeal
Oatmeal is a food that can be used for breakfast or soup. Each cup of oatmeal contains 58 mg of magnesium, which is a useful source of magnesium for the body. It also helps regulate blood cholesterol levels.
The richest source of magnesium
As you have read so far, foods rich in magnesium are very high, but which food source is known to be the best source of magnesium? This question can not be answered very precisely, but substances such as buckwheat, cashews, legumes and walnuts have large amounts of magnesium that will meet our daily needs.
Daily magnesium intake
The daily dose of magnesium is almost the same for men and women of all ages. In general, magnesium intake from the age of 9 to 13 years for girls and boys is 240 mg per day, for girls aged 14 to 18 years is 360 mg per day and for boys 410 mg per day, at the age of 19 to 30 years for boys 400 3 mg per day for girls and 3 mg per day for women over 30 and 420 g for men and 420 g for men.
Method of diagnosis of magnesium deficiency
Magnesium deficiency is associated with the following signs and symptoms:
- Fatigue
- Weakness
- Headache
- Numbness and tingling in the hands and feet
- nausea
- Stress and anxiety
- Muscle cramps
- Convulsions
- High blood pressure
- Decreased appetite
- Sleep deprivation and sleep problems
- Hormonal problems in women
Concluding remarks
You may not know until now that magnesium plays a key role in our body and many of the functions of each person’s body depend on the presence of magnesium. In this article, you will be informed about the importance of magnesium and the methods of diagnosing its deficiency in the body. In this article, we also tried to briefly introduce magnesium-rich foods to you so that you are aware of the way the body needs magnesium.
