Magnesium generally plays an important role in overall 300 enzymatic reactions that present in the human body, including the metabolism of food, synthesis of fatty acids and proteins, and the transmission of nerve impulses.
Magnesium rich foods are needed to ensure that cellular activities and that biochemical bodily functions are optimized. Knowing this, how do you keep ample amounts of magnesium inside your body? By eating the right food.
Magnesium helps your heart, muscles, and immune system function properly. But before, here is a list of foods that are rich in magnesium and their benefits.
Almonds
Almonds, that also contain heart-healthy omega-3 fatty acids, help with your weight loss plan. They make you feel full longer. They contain 105 milligrams of magnesium in ¼ cup. One of the best ways to get your daily requirement of almonds is to make them as a topping to salads and desserts. A simple olive, caper, and also feta salad is a simple and nutritious recipe to try.
Bananas
Bananas, which aside from having magnesium also has potassium, support healthy heart function. They can be made into a smoothie, added to a bowl of oatmeal, placed on top of a peanut-butter toast, or eaten as they are. A medium-sized banana contains 33 mg of magnesium.
Pumpkin seeds
Pumpkin seeds, which also contain a high amount of fiber aside from a good amount of magnesium, improve the function of your digestive system. They make a crunchy addition to salads. One ounce of pumpkin seeds is equivalent to 74 mg of magnesium.
Fresh raw milk
Milk, which is also rich in potassium, protein, vitamin B12 and vitamin D, is chock-full of magnesium. It supports bone health. One cup of fresh raw milk contains 27.8 mg amount of magnesium.
Oatmeal
Oatmeal, that has the nutrients vitamin B9, potassium, dietary fiber, and omega-3 fatty acids, can maintain the cholesterol levels. One cup of cooked oatmeal contains 57.6 mg of magnesium.
Peas
Peas, which also give the body protein, potassium, vitamin A, and vitamin C, support eye and skin health. One cup of peas is equivalent to 48 mg of magnesium. Some people particularly children don’t like the taste of peas. This can be easily fixed by mixing the green vegetable in a broth, frittata or curry. Parents can use this simple natural technique to ensure that their children are receiving their recommended intake of magnesium.
Sesame seeds
Sesame seeds support overall sexual function, due to the presence of zinc in them. One ounce of roasted sesame seeds have 101 mg of magnesium. A delicious magnesium-rich recipe to consider is mixing few of the sesame seeds to a bowl of cooked oatmeal. You can add varied fruits to add a bit of sweetness!
Sunflower seeds
Sunflower seeds generally maintain bone strength due to its high calcium content, and maintains healthy cholesterol levels due to its polyunsaturated fat content. One-fourth cup of sunflower seeds has 128 mg of magnesium.
Cashews
Cashews, that have vitamin B9, vitamin K, and iron in them, help the body maintain regular blood flow. One-fourth cup of cashews will give you 89 mg of magnesium. Cashews are best eaten on their own, but can be added to various salads and also desserts.
Organic non-GMO tofu
Tofu, is rich in iron aside from magnesium. is another food that generally supports heart function. A half cup of tofu is equivalent to 37 mg of magnesium. Tofu remains one of the more versatile comparing to other food items. They can be cooked in a variety of ways to suit every taste. A tofu dish can even feature some of the other ingredients (cashews and nuts taste great with the curd!).
Magnesium is an important mineral that you may not be getting enough of. Thankfully, there are lots of delicious foods you can add to your diet that will give you all the magnesium you need.
