Proper nutrition

Top 10 foods high in magnesium

The balance of vitamins and trace elements, including magnesium, is very important for the full functioning of all body systems. Magnesium is a versatile ingredient that involved in more than 300 biochemical processes… Magnesium deficiency leads to a significant deterioration in health, a decrease in the absorption of proteins, lipids and nutrients.

The daily intake of magnesium for women is 270 mg, men are recommended to consume about 300 mg of magnesium. The body needs an increased amount of a trace element during pregnancy, as well as during heavy physical exertion. The highest concentration of magnesium was found in bone tissues. The mineral is contained in a smaller amount in cells and intercellular space. A decrease in its concentration causes sleep disturbances, fatigue, irritability, and panic attacks.

The main beneficial properties of magnesium:

  • normalizes heart rate and blood pressure
  • promotes the elimination of toxins from the body
  • improves muscle contraction
  • regulates blood sugar
  • increases stress resistance
  • involved in the transmission of signals from nerve cells
  • maintains optimal blood flow

Magnesium-rich foods will also help get rid of migraines, relieve nervous tension, and eliminate the symptoms of premenstrual syndrome.

RIGHT DIET: where to start

10 foods rich in magnesium

Doctors agree that proper nutrition will help fill the deficit of missing organic substances without causing possible collateral harm, unlike synthetic drugs. Here is a list of foods high in magnesium that you should definitely include in your diet.

1. Broccoli

Broccoli is prized for its rich nutrients. Studies have shown that regular consumption of broccoli normalizes digestive function, enhances immunity, eliminates inflammation and removes carcinogens from the body. Fats were not detected in ripe fruits.

It is one of the healthiest and lowest calorie foods high in magnesium. The vegetable should have a bright green color, the quality of the plant is also evidenced by its elasticity. Broccoli retains its properties well when baked; this type of cabbage can also be steamed.

100 g of product contains 21 mg magnesium, which corresponds to 5% of the daily requirement for this trace element. The vegetable also contains vitamin C, B6, A, lutein, proteins, phosphorus, iron and zinc.


2. Brown rice

Unprocessed rice has a brown color and a nutty flavor. Frequent consumption of brown rice improves the functioning of the digestive tract, reduces the amount of fat in the blood. During the preparation of such rice, the shell of the grain is preserved, so the product is an excellent source of fiber and complex carbohydrates that contribute to weight loss. Magnesium rich product improves mood and provides emotional peace.

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Since whole grain rice takes longer to cook than regular white cereal, you can use a rice cooker to cook. Dark rice goes well with fish and meat products, fruits, mushrooms, seafood, and is also served as a side dish.

100 g of product contains 143 mg magnesium, i.e. per day you need to eat about 200 g of rice to replenish the daily requirement of the trace element. Also cinnamon rice withcontains proteins of plant origin, amino acids, vitamins B. The product is the leader in terms of the content of mineral components, including calcium, zinc, potassium, copper, iron, sodium and phosphorus.

Brown rice

3. White yoghurts

Natural yoghurts are high in probiotics. This very healthy fermented milk drink with a high magnesium content improves the functioning of the digestive tract. With regular use, yogurt increases immunity, inhibits the development of pathogenic microflora, and removes toxins. Additional properties also include preventing the development of osteoporosis, reducing the risk of high blood pressure, improving the quality of the skin and its derivatives – nails, hair.

The shelf life of a natural healthy product must be at least 7 days. You should also avoid fermented milk drinks with preservatives, dyes and flavor enhancers. It is better to supplement the yogurt with fruits, dried fruits, nuts or honey.

The amount of magnesium depends on the type of product. For example, yogurt with a fat content of 3.2% contains 15 mg magnesium, which corresponds to 4% of the daily requirement of the body. Yoghurts are rich in calcium, phosphorus, retinol, B vitamins, beta carotene, niacin, sodium, sulfur, chlorine.

White yoghurts

4. Flax seeds

Flaxseeds are a source of omega-3s, which are recommended for high cholesterol and fat removal. The product rich in magnesium affects male sexual function, helps prevent the formation of malignant tumors. The large amount of fiber in the seeds has a beneficial effect on the functions of the digestive tract and has an anti-inflammatory effect.

Flax seeds do not have a pronounced aroma. Two types have useful properties – gold and dark brown. You can use the product with cereals, fermented milk drinks, sandwiches. Flax seeds go well with smoothies.

One teaspoon of seeds, recommended for intake during the day, contains 40 mg magnesium, which corresponds to approximately 15% of the body’s daily requirement for this trace element. The seeds also contain amino acids, vitamins of group B, F, A, E, lignin, omega 3, omega 6, omega 9.

Flax seeds

5. Walnuts

Walnuts are generally known to help improve memory. This magnesium-rich product also contains a lot of antioxidants and proteins. With moderate intake of walnuts, the amount of cholesterol decreases, brain activity increases.… Kernels help restore healthy hair and skin.

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The recommended average daily intake is 25 grams of peeled fruits. With a lingering depression, nuts will help to restore a cheerful state. Note, however, that cooking destroys many of the health benefits of the product.

100 g of walnuts contain 120 mg magnesium, which corresponds to 40% of the body’s daily requirement for a trace element. Natural product rich in magnesium contains esters, vitamins C, B1, B2, PP, fiber. Salts are also present in the composition – cobalt, iron, healthy fats.


6. Granular caviar of Chum salmon

Caviar also refers to foods high in magnesium and has a tonic effect. For example, the use of caviar will help you quickly recuperate after illness or surgery. The beneficial components that make up this fish product, normalize blood circulation, reduce the risk of thrombus formation, accelerate tissue repair, improve the function of the nervous system, increase potency.

The beneficial effect of granular caviar on visual function, prolongation of youth has also been proven. Caviar improves the condition of the skin and hair. Quality caviar has a proportional shape, a bright amber shade. Remember that improper preservation and salting of the product can harm the body.

100 g of caviar contains 129 mg magnesium, which corresponds to 40% of the body’s daily requirement for a trace element. The magnesium-rich product also contains iodine, iron, calcium, molybdenum, fluoride, vitamins B, A, E, D and other trace elements. The daily rate of granular caviar is no more than 20 g.

Chum salmon caviar

7. Watermelon

Watermelon contains a large amount of antioxidants, protects the body from age-related changes, has anti-tumor properties, improves visual function and metabolism. In addition, watermelon exhibits choleretic and diuretic properties. With the correct use of the product, the complexion improves, the activity of the gastrointestinal tract normalizes. Enhances watermelon and lactation.

Also, this large berry is involved in cell division, affects the processing of proteins, removes excess fluid from the body. Watermelon gives you a quick feeling of fullness and is low in calories. Suitable for use on fasting days.

100 g of watermelon contains 12 mg magnesium, which corresponds to approximately 3% of the daily requirement of a trace element. The composition contains carotene, thiamine, riboflavin, vitamin C, as well as several minerals – sodium, phosphorus, potassium, iron.


8. Ginger dry ground

Ginger is a healthy spice used in cooking and treating diseases. The product is known for its fat burning properties. The use of ginger improves metabolism, breaks down proteins. Also, the root has antiviral, antiseptic and anti-inflammatory effects, neutralizes the action of free radicals.

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Ginger is used in medicine as an analgesic, antibacterial agent, and exhibits expectorant properties… You can use ground ginger with turmeric. Mixing spices after every meal will help reduce your appetite.

The norm of the product during the day is no more than one teaspoon. 100 g of ginger contains 43 mg magnesium, which equals 11% of the daily requirement of the body. The composition contains various minerals and vitamins, including potassium, sodium, calcium, esters, dietary fiber, niacin, vitamins A, C.


9. Tomatoes

Tomatoes have strong antioxidant properties. Ripe fruits reduce the risk of developing cardiovascular disease. The product also helps with increased weakness of the body, impotence. Proven antibacterial, anti-inflammatory effect from the use of quality fruits. Red tomatoes improve visual function, normalize metabolic processes in the body, and protect against ultraviolet radiation. The vitamins included in the composition will help restore the skin condition after losing weight.

Choose your tomatoes carefully. The peel of the fruit should be smooth and even, the surface should be free of dark spots and cracks. You can check the freshness by pressing, there should be a small dent. Tomatoes go well with various cheeses, chicken breast, and are part of many salads.

100 g of tomatoes contain 20 mg magnesium, which is equal to 5% of the daily value. Tomatoes also contain carotenes, calcium, phosphorus, zinc and other minerals, antioxidants, fiber, lycopene, phytoncides.


10. Parsley

Parsley promotes muscle tissue regeneration, normalizes the function of the nervous system. Its property has also been proven to reduce the risk of developing cardiovascular diseases. Regular consumption of parsley improves blood formation and blood condition. In addition, the product is recommended for disorders of the digestive function, rheumatism. Parsley also helps to get rid of a strong stressful condition, anorexia.

Parsley shows its properties frozen, dried and fresh. It is part of many casseroles, salads, stews. It goes well with fish and meat.

100 g of parsley contains 85 mg magnesium, which corresponds to 21% of the daily value. For a vegetable root, the indicator corresponds to 22 mg of magnesium (6% of the daily value). Contains parsley vitamin A, B, potassium, phosphorus, calcium, iron, ascorbic acid, beta-carotene, manganese, copper, selenium, phosphorus, sodium.



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