Magnesium deficiency can cause cramps, fatigue, heart rhythm disorders or affect bone health. According to nutrition experts, adding beans to your daily menu is a simple way to increase natural magnesium intake for the body.
Black beans
Black beans are one of the abundant sources of magnesium, and are also rich in fiber and antioxidants, contributing to supporting the heart and controlling blood sugar. Black beans also contain a lot of magnesium, plant protein and iron, suitable for people who need to increase energy.
Soybeans
Soybeans stand out for their magnesium content and complete protein sources, which are beneficial for maintaining muscle mass and cardiovascular health. Meanwhile, chicken beans are not only rich in magnesium but also provide folate and fiber, helping to create a feeling of fullness for a long time and support the digestive system.
Lentils
Lentils are a choice recommended by many experts because they contain magnesium, potassium and plant protein, which help maintain muscle function and stabilize blood pressure. White beans are also a significant source of magnesium, while also supplementing potassium and iron for the body.
In addition, peas provide magnesium along with vitamin C and vitamin K, contributing to strengthening bone health and the immune system. Green beans are also a familiar food, containing magnesium, fiber and antioxidant compounds, suitable for a healthy diet.
Experts note that the need for magnesium in adults ranges from about 310-420 mg per day, depending on gender and age. For effective absorption, a variety of beans should be combined with whole grains, green vegetables and nuts.
However, people with kidney disease or who have to limit minerals as prescribed by a doctor should consult experts before increasing the amount of beans in their diet.
