Most people don't realise how important magnesium is to our health. Magnesium is an essential part of over 300 metabolic processes in the body, which is why a magnesium deficiency can lead to more diseases than any other nutritional deficiency. These diseases include everything from osteoporosis, asthma, depression and epilepsy to hypertension, diabetes and heart disease.
These foods are some of the richest sources of magnesium.
1. Dark, leafy greens
Spinach, kale and some of the darker lettuce greens are among the top sources of magnesium.
2. Nuts and seeds
Pumpkin seeds, sesame seeds, almonds, cashews, pine nuts, peanuts, pecans and walnuts are all extremely high in magnesium.
3. Fish
Non-vegetarians, try to eat at least one serving of mackerel, salmon, halibut, or tuna every week, to load up on magnesium!
4. Beans
Among the bean family, soybeans win first place when it comes to magnesium content, followed by white beans, French beans, black eyed beans, kidney beans, and chickpeas.
5. Whole grains
Here's another reason to ditch white rice; brown rice is loaded with magnesium, as are other grains like quinoa, millet, bulgur wheat, barley and oats.
6. Avocados
Truly a superfood, just one slice of avocado provides about 15 percent of your daily magnesium requirement.
7. Dairy products
Low-fat dairy products, yogurt especially, are packed with magnesium. Goat cheese and mozzarella cheese also contain significant amounts of the mineral.
8. Bananas
Bananas are usually associated with potassium, but few know that they are also a great source of magnesium.
9. Dried fruits
Dried fruits like figs, prunes, apricots, dates and raisins are all rich sources of this nutrient.
10. Dark chocolate
As if you needed another reason to eat chocolate! One piece of dark chocolate makes up about a quarter of your daily magnesium requirement.
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