According to the Supplementary Foods Office of the US National Institutes of Health (NIH), magnesium is a mineral that participates in more than 300 biological reactions in the body, contributing to maintaining the function of the nervous system, muscles, cardiovascular system and energy metabolism. However, many people still do not supplement enough magnesium needed through their daily diet.
Healthline health website has compiled foods rich in magnesium that can help improve diet naturally.
Dark chocolate
Dark chocolate is one of the richest sources of magnesium. A serving of about 28g contains about 65mg of magnesium, equivalent to 15% of the recommended daily requirement.
According to Healthline, dark chocolate is also rich in flavanols - an antioxidant group that can help limit the oxidation of LDL cholesterol (bad cholesterol), thereby supporting the protection of the cardiovascular system. To optimize health benefits, you should choose products with a cocoa content of 70% or more.
Avocados
A medium-sized avocado provides about 58mg of magnesium. In addition, avocado also contains potassium, B vitamins, vitamin K and monounsaturated fats - a type of fat that is considered beneficial for the cardiovascular system.
Studies cited by Healthline show that adding avocado to the diet can help improve cholesterol levels and increase feelings of fullness after meals.
Nuts
Cashews, almonds and Brazilian nuts are all noteworthy sources of magnesium. Of which, 28g of cashews can provide about 83mg of magnesium, equivalent to 20% of daily needs.
In addition to magnesium, nuts are also rich in fiber, healthy fats and many beneficial plant compounds for cardiovascular health. In particular, Brazilian nuts contain very high levels of selenium - a mineral that plays an important role in immune and antioxidant functions.
Beans
Black beans, lentils, chicken beans, peas, and soybeans are all foods rich in magnesium.
A cup of cooked black beans can provide about 120mg of magnesium. Thanks to their high fiber and plant-based protein content, beans also help control blood sugar, lower cholesterol and support reduced risk of cardiovascular disease.
Whole grains
Oats, barley, whole wheat, buckwheat, and quinoa are significant sources of magnesium.
According to Healthline, a cup of cooked buckwheat contains about 86mg of magnesium. In addition, whole grains are also rich in B vitamins, manganese, selenium and fiber.
Fatty fish
Fatty fish such as salmon, mackerel and halibut are not only rich in omega-3 but also contain magnesium.
A serving of 100g of cooked salmon provides about 30mg of magnesium and 22g of high-quality protein. Many studies show that regular consumption of fatty fish is associated with reducing the risk of cardiovascular disease.
Bananas
Bananas are famous for being a rich source of potassium, but also contain a significant amount of magnesium.
A large banana provides about 37mg of magnesium. In addition, this fruit is also rich in vitamin C, vitamin B6, manganese and fiber.
According to the NIH, magnesium deficiency can cause many symptoms such as nausea, loss of appetite, fatigue, physical weakness, cramps, muscle stiffness or numbness in limbs. Supplementing with magnesium-rich foods can help meet the needs of the body, while supporting cardiovascular health, the nervous system and energy metabolism.
