Beans, a source of precious minerals in family meals
Magnesium is an essential mineral for the body, helping to stabilize blood pressure, support the heart, reduce stress and improve sleep. Instead of going to tablets, families can supplement magnesium from natural foods, especially beans and plant groups that are both nutritious and easy to prepare.
Nutritionist Diana Mesa, founder of En La Mesa Nutrition (USA) said: Tofu is a rustic dish but very rich in nutrients. I often recommend adding beans to your daily menu to supplement magnesium and natural fiber."
7 types of magnesium-rich beans that should be in your kitchen
Black beans contain 120 mg of magnesium per cooked cup. Helps regulate blood pressure, reduce bad cholesterol.
Japanese soybeans (edamame), which contain 99 mg of magnesium per half cup, are also rich in protein and fiber, making them a healthy snack.
Peanuts, although called peanuts, are a member of the bean family, containing up to 260 mg of magnesium per cup, supporting energy metabolism.
Lima beans, also known as avocado, contain 81 mg of magnesium per cup, providing calcium and protein for strong bones.
Peas, which provide 62 mg of magnesium per cup, also contain antioxidants that help increase resistance.
White Cannellini, containing 113 mg of magnesium per cup, high in fiber and protein, is easy to cook with vegetables or make in salads.
Adzuki red beans, a familiar Asian bean in dessert, provide 120 mg of magnesium, rich in protein and iron.
Reversing bean dishes for your home menu
Beans can be processed into many delicious dishes: black bean rice, edamame bean salad, peanut soup, or simply a bowl of red bean porridge for the morning. According to expert Mesa: "Eating beans regularly not only helps the body supplement minerals but also maintains a stable weight, increases energy and a clear spirit".
