Foods rich in magnesium

Magnesium is an extremely important mineral. It is involved in hundreds of chemical reactions in the human body and helps you maintain good health, but many people get enough magnesium daily. Below we list some of the foods that have a high magnesium content.

Dark chocolate

Dark chocolate is as healthy as it is delicious. It is very rich in magnesium, with 64 mg of magnesium in a portion of 28 grams - that is 16 percent of the recommended daily intake of magnesium. Dark chocolate is also high in iron, copper and manganese and contains prebiotic fiber that feeds your healthy gut bacteria. Also, it is full of useful antioxidants. These are nutrients that neutralize free radicals, harmful molecules that can damage your cells and lead to disease.

Dark chocolate is especially beneficial for heart health because it contains flavanols, powerful antioxidant compounds that prevent "bad" LDL cholesterol from oxidizing and sticking to the cells that line your arteries.

When choosing dark chocolate, make sure that it contains at least 70 percent cocoa.

Avokado

Avocado is an incredibly nutritious fruit and an excellent source of magnesium. One medium avocado contains 58 mg of magnesium, which is 15 percent of the recommended daily intake of magnesium. Avocados are also high in potassium, B vitamins, and vitamin K, and unlike most fruits, they're high in fat—especially heart-healthy monounsaturated fats.

In addition, avocados are an excellent source of fiber, and studies have shown that eating avocados can reduce inflammation, improve cholesterol levels, and increase feelings of satiety after a meal.

Nuts

Nuts are nutritious and delicious. Types of nuts particularly high in magnesium include almonds, cashews, and Brazil nuts. For example, a 28-gram serving of cashews contains 82 mg of magnesium, or 20 percent of the recommended daily intake of magnesium.

Most nuts are also a good source of fiber and monounsaturated fat and have been shown to improve blood sugar and cholesterol levels in people with diabetes. Brazil nuts are also extremely rich in selenium, an important trace element.

Additionally, nuts are anti-inflammatory, heart-healthy, and can reduce appetite when eaten as a snack.

Legumes

Legumes are a family of nutritious plants that include lentils, beans, chickpeas, peas and soybeans. They are very rich in various nutrients, including magnesium. For example, a one-cup serving of cooked black beans contains an impressive 120 mg of magnesium, which is 30 percent of the recommended daily intake of magnesium.

Legumes are also high in potassium and iron and are a great source of protein for vegetarians. Because legumes are high in fiber and have a low glycemic index (GI), they can lower blood cholesterol levels, improve blood sugar control, and reduce the risk of heart disease.

Seeds

The seeds are incredibly healthy. Many - including flax, pumpkin and chia seeds - contain high amounts of magnesium. Pumpkin seeds are a particularly good source, with 150 mg of magnesium in a 28-gram serving, which is a whopping 37 percent of the recommended daily intake.

In addition, the seeds are rich in iron, monounsaturated fats and omega-three fatty acids. They also contain antioxidants, which protect your cells from harmful free radicals produced during metabolism. It has been proven that flaxseed reduces cholesterol and may have benefits in the fight against breast cancer.

Whole grains

Whole grains include wheat, oats and barley, as well as pseudo-grains such as buckwheat. Whole grains are excellent sources of many nutrients, including magnesium. A portion of dry buckwheat of 165 grams contains 65 mg of magnesium, which is 16 percent of the recommended daily intake. Many whole grains are also high in B vitamins, selenium, manganese and fiber.

Whole grains have been proven in scientific studies to reduce inflammation and reduce the risk of heart disease.

Fish

Fish, especially oily fish, is incredibly nutritious. Many types of fish contain a high concentration of magnesium, salmon and mackerel stand out. Half of a salmon fillet (178 grams) contains 53 mg of magnesium, which is 13 percent of the recommended daily intake.

In addition, fish is rich in potassium, selenium, B vitamins and various other nutrients. A high intake of fatty fish is associated with a reduced risk of several chronic diseases, especially cardiovascular disease.

Banana

Bananas are among the most popular fruits in the world. They are best known for their high potassium content, which can lower blood pressure and is associated with a reduced risk of heart disease, but they are also rich in magnesium - one large banana contains 37 mg of magnesium, or 9 percent of the recommended daily intake. In addition, bananas contain vitamin C, vitamin B6, manganese and fiber.

Ripe bananas contain more sugar and carbohydrates than most other fruits, so they may not be suitable for people with diabetes. However, much of the carbohydrate in unripe bananas is resistant starch, which is not digested or absorbed. Resistant starch can even lower blood sugar levels, reduce inflammation and improve gut health.

Why is magnesium so important?

Magnesium affects bone health. About 60 percent of magnesium in the body is stored in the bones. During growth and development, as well as certain conditions, such as pregnancy and breastfeeding, the need for magnesium increases significantly, which should be taken into account. The remaining 35 percent of magnesium is found in skeletal muscles and it contributes to muscle relaxation.

This is precisely why the need for mg for those who are actively involved in sports is significantly increased. In addition to bones and skeletal muscles, mg also affects the expansion of blood vessels - vasodilatation, lowers blood pressure, and has a favorable effect on cardiovascular diseases, especially on the regulation of arrhythmias. moreover, it has been shown that mg reduces insulin resistance, and has a favorable effect on the regulation of blood glucose levels in people with diabetes.

Signs that indicate a deficit

Some of the symptoms to pay attention to are first of all the signals sent by the muscles, such as: jerks, tremors, spasms, and the overall feeling of increased tone in the muscles. In addition to muscles, signals can also be sent by the brain. One of the frequent signs of magnesium deficiency can be a headache, but also an increased sensitivity to stress and frequent mood swings. We should keep in mind that these symptoms are not specific only to magnesium deficiency, but should, among other things, lead us to think in that direction as well. .

Also, people whose diet is based mainly on dairy products and who do not consume enough protein are particularly affected by magnesium deficiency. In the same way, people who excessively consume alcohol, have some chronic diseases or take certain drugs, such as diuretics, should also think about a possible lack of magnesium.

Recommended doses

from birth to 6 months (30 mg) from 7 to 12 months (75 mg) from 1 to 3 years (80 mg) from 4 to 8 years (130 mg) from 9 to 13 years (240 mg) from 14 to 18 years (410 mg for boys and 360 mg for girls) over 18 years (400 - 420 mg for men and 310 - 320 mg for women) pregnant women (350 - 400 mg depending on how old they are) nursing mothers (310 - 360 mg in depending on how old he is)

Magnesium antistress

Magnesium can also help with anxiety, but such claims require more detailed and in-depth research. What is certain is that insufficient intake can lead to depression. People who do not consume enough magnesium have a 16 percent higher chance of developing depression. This study was conducted in 2015 on about 9.000 adults under the age of 65 in America. So if you want to be in a good mood every day, make sure you get enough magnesium.

Read more about these and many other topics important for the health of the whole family in the new issue of the Zdravlje supplement, which we give you for free on Thursday, March 9, with the Vijesti newspaper.