Just Add These 8 Products To Your Diet
Magnesium is essential for calcium absorption but this element is also responsible for more than 300 functions in our body.
This important mineral regulates the work of the nerves, maintains homeostasis (ability to maintain a stable body temperature), enhances detoxication, gives us energy, makes our teeth and bones healthy.
Now when you know how important this mineral is, you may want to know the symptoms of magnesium deficiency and the foods to get a magnesium boost.
Magnesium is important for all groups of people. Elderly people need it because their bone tissue and bones lose their strength. Magnesium is beneficial for women for PMS (premenstrual syndrome) and menopause. Magnesium helps to regulate better absorption of Vitamin B6. It relieves migraine, constipation, and lowers blood pressure. There is evidence that this mineral even helps to dissolve gallbladder stones.
The studies also showed that magnesium is essential for the health of the cardiovascular system. There is limited evidence that it helps for diabetes type 2, insomnia, and depression.
To get all these health benefits naturally, you need to eat foods rich in magnesium. If you noticed magnesium deficiency, here is a list of foods that you may want to incorporate to your diet:
8 magnesium-rich foods
Rice bran. This is not the most common product you can find in supermarkets, but you really want to put efforts and find it. 100 grams of rice bran contains 781 gram of magnesium – it is twice recommended daily intake.
Coriander, sage, and basil. These herbs are rich in trace elements and minerals and, of course, magnesium. They contain nearly 690 mg of this mineral per tablespoon. Just add these herbs to your favorite dishes to enjoy magnesium benefits.
Dark chocolate. Are you sweet-tooth? Then choose dark chocolate because it is a source of antioxidants and magnesium. 100 g of dark chocolate contains about 230 mg of magnesium.
Dark green leafy vegetables. Cabbage, spinach, chard and any other dark green leafy vegetable are rich in magnesium. You may also want to give a try to kale or dandelion greens. One cup of cooked spinach contains 157 mg of magnesium.
Grains. GMO-free brown rice, quinoa, barley whole oat, and wheat are all great magnesium sources. A cup of cooked brown rice, for example, contains about 86 mg of magnesium.
Legumes. While xenoestrogenes in GMO soybeans raise new safety concerns, GMO-free soybeans, lentils, beans, and other legumes are an excellent choice for people with magnesium deficiency. Some legumes contain 150 mg of magnesium per portion.
Avocado. It is a well-known fact that avocado is rich in useful fats, but it is also a source of magnesium. One big avocado contains 60 mg of this mineral.
Dairy products. While some yogurts and cheese may contain hormones and sugars, sugar-free yogurts and unpasteurized cheese are safe to eat and get magnesium.