Top 10 Sources of Magnesium
Many people don’t realise the importance of magnesium in their health. But it’s actually important to nearly every function and tissue in the body. For instance, it supports a healthy immune system, prevents inflammation associated with certain cancers, boosts heart health and could even cut your risk for a heart attack. In a study by Harvard University, it was found that high daily magnesium intake reduced the risk of developing diabetes by 33 per cent.
Whilst magnesium is widely available in supplement forms, health experts say it is best to get it from our diet.
Whilst most fresh produce contains magnesium, some really stand out from the rest. They include the following:
Dark leafy greens
To stock up on magnesium without calorie overload, eat more of dark green leafy vegetables like kale, spinach, collard, or Swiss chard. They also contain high levels of crucial vitamins and minerals as well as a host of health benefits.
Fish
Aside from omega-3 fatty acids and vitamin D, fish also contains large amounts of magnesium. Wild salmon, tuna and halibut are tasty additions to your regular diet. Make it a goal to have a serving of fatty fish at least once a week.
Avocado
Avocadoes are among the most nutritious fruits there are. They are highly rich in good fats, particularly monounsaturated fats, as well as multivitamins, heart-healthy nutrients and disease-thwarting chemical compounds that boost your health. Just once slice of avocado gives you 15 per cent of your daily magnesium needs.
Dark chocolate
Just one square of dark chocolate contains 24 per cent of your daily magnesium requirement. In addition, the sweet stuff contains antioxidants that lower blood pressure, improve blood flow and boost overall heart health.
Greek Yoghurt
Roughly 19 milligrams of magnesium can be found in one container of low-fat plain Greek yoghurt. The magnesium in this healthy snack and other dairy products also make it easier for your body to absorb calcium.
Banana
A medium-sized banana also provides 32 milligrams of magnesium, along with vitamin C and fibre. Eating banana for breakfast helps sustain your energy throughout the day, for only about a hundred calories.
Soybeans
Soybeans are a nutrient-rich legume which has high levels of fibre, vitamins, minerals and amino acids. A half-cup serving of dry roasted soybeans, which provides nearly half the necessary magnesium for the day, or add shelled soybeans (edamame) to your shopping list. Other legumes rich in magnesium include black beans, kidney beans, white beans, chickpeas, black-eyed peas and lentils.
Nuts and seeds
Just a half cup of pumpkin seeds provides nearly 100 per cent of the daily requirement for magnesium. Other nuts and seeds high in magnesium include almonds, sunflower seeds, Brazil nuts, cashews, pine nuts, flaxseed and pecans. Include your favourite nuts in a healthy homemade trail mix or add them into your yoghurt. Nuts are a good addition to your afternoon snack to keep your energy up and hunger levels down.
Whole grains
A cup of cooked brown rice contains whopping 86 milligrams of magnesium. Whole grains are packed with fibre too. Substituting them for refined grains is one way to boost your metabolism, lower your risk of heart disease and diabetes, and manage your weight.
Dried fruits
Adding dried fruits in your yoghurt or morning cereal is another way to increase your magnesium intake. Other great sources of magnesium include apricot, dates, raisins and prunes.
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