28 Best Dining Foods for Magnesium

You will want to add more dishes raised in the magnesium to your diet if you want to increase muscle gains.

We all know that our body needs a constant nutrient supply, but beyond the trifecta-fiber weight loss, protein and healthy fat - do you realize that you need to eat more products Magnesium food?

Why magnesium is an important nutrient element of your diet.

The mineral, frequently neglected magnesium, helps to muscle contraction and relaxation. Magnesium is one of the current electrolytes as well as sodium, potassium and calcium.

Magnesium is involved in the following300 reactions in the bodycomprising:

  • Support the absorption and retention of other electrolytes
  • Glucose Regulation
  • Metabolism of cellular energy
  • Muscular and nervous function
  • Synthesis of proteins - which, in turn, increaseslean muscle mass
  • Immune system support

How many magnesium do you need a day?

The daily value of magnesium is 400 milligrams; However, this DV will change with the adoption of the new nutrition label on January 1, 2020. TheMagnesium DV update will be420 milligrams.

For this article, we use the number of 420 milligrams to calculate the percentage of DV.

Signs You do not get enough magnesium in your diet.

Sixty-eight percent of Americans Do not respond to the recommended levels of food magnesium. Ingestion inadequate magnesium islinked For many negative health outcomes, including hypertension, cardiovascular disease, Alzheimer's disease and type II diabetes.

Chances are, if your grocery store come with a printed nutrition label, instead of providing soil, you miss this important nutrient. Ultra-transformative foods in the typical American diettend to be mediocre magnesium, which reduces the amount available for your body to use.

Health symptoms associated with low magnesium consumption and magnesium deficiency, also known as "hypomagnemia",understand:

What are the best sources of magnesium food?

"The amount of magnesium in foods depends largely on the amount of nutrients in the soil in which the food is cultivated," explains Isabel Smith, MS, RD, CDN, authorized and founder dietidian.Isabel Smith Nutrition. "As a general rule, the largest sources of magnesium include nuts and green leaves", "she adds.

There are few foods considered "excellent" magnesium sources, which means that a portion contains more than 20% DV nutrient. The best sources of magnesium food are:

To complete your diet and make sure you have enough of this essential nutrient, add more of these high magnesium foods as well as the following good sources of magnesium in your meal plan now.

Magnesium high nuts

Almonds, cashew nuts and peanuts are healthy snacks that also occur with magnesium foods. They all contain between 10 and 20% of your daily value, making the nuts a "good" magnesium source.

The entire nuts are not the only way to gain magnesium. The shape of high magnesium theses weave nuts is an equivalent and practical source of the electrolyte.

Almonds

Almonds
Tetiana Bykovets / Belvins

79 mg magnesium (19% DV) by 1 oz, roasted dry

89 mg magnesium (21% DV) by 2 tablespoons of almond butter

Almonds are royals of the snack, praised sumptuously like one of the bestHealthy snacks- But do you eat them? They are not only packed with vital nutrients such as magnesium, but also contain a decent amount of healthy unsaturated fats. Due to its nutrient content, a small handful of almonds a day can help protect your heart, fight against inflammation, support your immune system and reduce your risk of cancer. Not to mention, studies have also connected nuts, such as almonds, weight loss. So Snackin '!

Cashew nut

Cashew bowl
Refuge

74 mg magnesium (18% DV) per 1 oz, roasted

83 mg magnesium (20% DV) by 2 tablespoons of cashew nuts

These naturally sweet nuts boast of WHO of essential minerals, including copper, phosphorus, manganese, zinc, iron, potassium, selenium and calcium - and which is in addition to being the One of the best magnesium-rich foods. The minerals needed like these help your body operate at its optimal level. Like almonds, cashew nuts are also an excellent source ofhealthy fatsThis will help you feel satisfied and reduce your risk of heart disease. Simply make sure to stick to a portion size (an ounce or about a small handle) - these healthy fats are equipped with a high calorie price tag.

Peanut

roasted peanuts with salt in brown bowl
Refuge

50 mg magnesium (12% DV) per 1 oz, roasted

54 mg magnesium (13% DV) by 2 tablespoons peanut butter

Good old peanuts are an affordable and easy to find magnesium source. Because few of us snacks on peanuts regularly, peanut butter could be your method of preparation go to your magnesium dose. Spurly on a slice of whole grain toast, add a spoonful to a smoothie or mix a healthy part with soy sauce, Sriracha, rice wine vinegar, ginger, garlic and a touch of sugar to use as a dressing on noodles or crispy lettuce.

Magnesium high vegetables

Most magnesium in vegetables comes from the soil in which they are grown. Magnesium is a key element of chlorophyll (the pigment that gives plants their green color), which is why green greens are some of the best magnesium-rich foods.

To get the most magnesium for your money, make sure you cook your greens. This increases the amount of magnesium you receive by serving up to 6 times. In addition to leafy greens, other vegetables raised in magnesium include potatoes, broccoli and carrots.

Spinach

Strawberry spinach salad poppyseed dressing
Refuge

157 mg magnesium (37% DV) by 1 cup, porridge

24 mg magnesium (6% DV) by 1 cup, raw

Spinach have definitely gained rights that would be in healthy foods. In addition to being an excellent source of magnesium, this leafy green houses an impressive amount ofVitamin K-more than most sourcesA vital nutrient for blood coagulation andbone health. Oh, and we must not forget why Popeye loves this green so much for the protein. On average, spinach contain about one gram of protein and only seven calories per raw cup and 5 grams of protein for 41 calories per mug.

Swiss tray

Swiss chard
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150 mg magnesium (36% DV) by 1 cup, porridge, minced

29 mg magnesium (7% DV) by 1 cup, raw

Chard is the leafy green that is as beautiful as his name is ugly; The large sheet with the vibrating red rod that crosses its magnesium pairs, as well as antioxidants and other vitamins. These nutrients work together to promote healthy vision, increase immunity and even protect against cancer. It's also agood source of fiber (Like most greens), so it will help you strengthen your salad, not your turn.

Other vegetables, besides the leafy greens with good magnesium levels include:

Magnesium high beans

Beans are not a group of the highest magnesium dishes, but half a cup of several types of beans can be good sources of nutrient.

Edamame

Edamame beans
Refuge

50 mg magnesium (12% DV) by 1/2 cup, frozen, prepared

These soy pods are a great snack at any time because they are an excellent source of magnesium, folate and potassium. These nutrients can help reduce blood pressure and support cardiac health, reduce your risk of heart disease. This popular appetizer also has 9 grams of protein per half cup. Spring for Fresh Edamame in the summer months because it's in season and Frozen Edamame is sure to do the trick all year round.

Other grains and products of magnesium-containing beans include:

Seeds, cereals and grains high magnesium

When you want to consume grains and cereals as sources of magnesium food, it is better to opt for less processed versions. The refining grains eliminate the germ rich in nutrients and the sound, whichsignificantly lowers the magnesium content. However, some refined grains (as transformed breakfast cereals) can be fortified magnesium, so make sure to check the nutrition label.

Magnesium fruit

As with vegetables, fruits get their magnesium from the ground in which they are grown. If you want to increase your magnesium consumption, fruits can help you get there, but do not rely on them as the main source of mineral.

Fish, meat and dairy high magnesium

Animal-beef products, chicken and fish - are all sources of magnesium bases. The strong magnesium concentrations are found in some dairy products. Here are the best sources of animal magnesium.

  • Atlantic Mackers:82 mg magnesium (20% DV) by 3 ounces, cooked
    Mackerel is the only element in this section considered an excellent source of magnesium, containing 20% ​​of your daily value. This white fish is better cooked in parchment paper with butter, lemon, white wine and a vegetable medley.
  • Chicken breast:35 mg magnesium (8% DV) by 1 cup
  • 2% milk:27 mg magnesium (6% DV) by 1 cup
  • Breeding Atlantic salmon:Magnesium 26 mg (6% DV) by 3 ounces, cooked
  • Halibut:24 mg magnesium (6% DV) by 3 ounces, cooked
  • Greek yogurt with low fat:22 mg magnesium (5% DV) by 7 ounces
Categories: Healthy Eating
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