Mineral of life: 10 foods that contain the most magnesium

There are 30 milligrams of magnesium in 74 grams of pumpkin seeds. They are also a good source of fiber, heart-healthy monounsaturated fats, and they don't lack protein either
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Sesame, Photo: Shutterstock
Sesame, Photo: Shutterstock
Disclaimer: The translations are mostly done through AI translator and might not be 100% accurate.
Ažurirano: 08.12.2017. 18:14h

Magnesium is rightly called the mineral of life because without it our body would not be able to make any movement. It is crucial for the functioning of the nervous system and muscles, but most adults lack it. In order to increase your intake of magnesium, have the following foods on your plate every day...

1. Almonds

There are 30 milligrams of magnesium in 105 grams of almonds. They are also rich in vitamin E, an antioxidant that maintains immunity and helps maintain eye health. They are loaded with protein that makes you feel full and helps with weight loss, and heart-healthy omega-3 fatty acids.

What is the best way to eat them? Grab a handful of almonds for a healthy snack or add them to a salad.

2. Sesame seeds

There are 30 milligrams of magnesium in 101 grams of toasted sesame seeds. Sesame seeds are also a good source of iron and vitamin B6.

What is the best way to eat them? Mix them into granola or add them to a stir-fry dish.

3. Sunflower seeds

There are 30 milligrams of magnesium in 128 grams of sunflower seeds. Sunflower seeds are a very good source of calcium and polyunsaturated fats that help lower bad cholesterol in the blood, when consumed in moderation.

What is the best way to eat them? You can eat them as snacks, but be aware that most packaged sunflower seeds contain a lot of salt. That is why it is better to buy raw sunflower seeds that you will just fry, and you can also add them to the salad.

4. Banana

One banana contains 22 milligrams of magnesium. Bananas that are still a little green are one of the best sources of resistant starch, a healthy carbohydrate that makes you feel full and speeds up your metabolism. Bananas also contain potassium, an electrolyte that helps lower blood pressure.

What is the best way to eat them? The options are endless: make a smoothie, slice a banana and add it to your oatmeal, slice it on toast spread with peanut butter, or simply peel the banana and eat it.

5. Cashew

There are 30 milligrams of magnesium in 89 grams of cashews. One serving of cashews provides almost 10 percent of the recommended daily intake of iron. These nuts are also a good source of folic acid and vitamin K.

What is the best way to eat them? Eat them alone as a tasty snack, but it's better to buy them unsalted. Add them to a stir-fry or salad.

6 Tofu

There are 65 milligrams of magnesium in 37 grams of tofu, and the same amount of this vegetarian source of protein meets 43 percent of the daily calcium needs. Tofu will also give you a dose of iron, a mineral that the body needs to produce hemoglobin, a protein that helps red blood cells carry oxygen to all the cells of the body.

What is the best way to eat it? Tofu will take on the flavor of whatever food you cook it in. Try preparing it as a substitute for chicken or beef and stir-fry it. You can also put very hard tofu on the grill.

7. Pumpkin seeds

There are 30 milligrams of magnesium in 74 grams of pumpkin seeds. They are also a good source of fiber, heart-healthy monounsaturated fats, and they don't lack protein either.

What is the best way to eat them? Due to the fiber and protein, pumpkin seeds are an excellent snack for anyone who wants to lose weight. Fry them in a pan until golden brown and starting to crack, about four minutes, then transfer them to a baking sheet. Shake them occasionally until they cool completely. Pumpkin seeds are also a spicy addition to salads.

8. Flax seeds

There are 40 milligrams of magnesium in one tablespoon of whole flax seeds. If you sprinkle ground flax seeds on yogurt or cereal, you will have a heart-healthy breakfast. A tablespoon of flax seeds contains more than half of the daily recommended intake of omega-3 fatty acids, and they also contain fiber and antioxidants.

What is the best way to eat them? Flax seeds have a nutty taste, which is why they go well with yogurt or cereal or in a smoothie. It is only important to grind them (or buy them ground) before consumption, because otherwise they will just pass through the body without digesting them and thus you will not benefit from them.

9. Broccoli

65 grams of cooked broccoli contains 51 milligrams of magnesium and more vitamin C than an orange. Research has shown that people who eat a lot of broccoli have a lower risk of certain types of cancer, including colon cancer.

What is the best way to eat it? You will get the most nutrients from broccoli if you eat it raw or lightly steamed and in combination with tomatoes.

10. Peas

130 grams of peas contain 48 milligrams of magnesium and almost a daily dose of vitamin C. Peas are also a good source of protein, potassium and vitamin A.

What is the best way to eat it? The possibilities are endless - throw peas into a quick fry or add them to a salad, make a rich pea soup, make rice-bisi, add pasta, and you can also eat young peas raw, reports Zaphedna.

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