{"id":5298,"date":"2023-04-03T11:16:37","date_gmt":"2023-04-03T11:16:37","guid":{"rendered":"https:\/\/healthnewscentral.com\/?p=5298"},"modified":"2023-04-03T11:16:37","modified_gmt":"2023-04-03T11:16:37","slug":"10-magnesium-filled-foods-you-should-be-eating-right-now","status":"publish","type":"post","link":"https:\/\/healthnewscentral.com\/10-magnesium-filled-foods-you-should-be-eating-right-now\/","title":{"rendered":"10 Magnesium-Filled Foods You Should Be Eating Right Now"},"content":{"rendered":"
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iStock<\/figcaption><\/figure>\n

Most people know that they need vitamins A and C in their systems, but one nutrient that doesn\u2019t get enough emphasis is magnesium. Magnesium<\/a> is actually one of the most important minerals needed by the body to stay healthy because it\u2019s used in a variety of processes within the body, such as helping regulate blood sugar levels, muscle and nerve functions, producing protein and bone, as well as supporting six hundred different chemical reactions in the body.<\/p>\n

In fact, every single cell within the body needs magnesium to work properly, while it also works to repair DNA and RNA, which works to create new proteins from amino acids<\/a>, while also helping regulate neurotransmitters that are responsible for sending the messages through the nervous system and brain. Moreover, most of the body\u2019s requirements for magnesium are food within the bones, however, it also comes from soft tissues, muscles, and fluids, including a person\u2019s blood.<\/p>\n

According to the Harvard T.H. Chan Medical School of Public Health<\/a>, an adult\u2019s recommended daily intake (RDI) of magnesium is between 400 to 420 milligrams a day. However, many studies how that only 50% of Americans get the proper dosage.<\/p>\n

Thankfully, there are a number of foods that you can eat to up your daily magnesium intake and meet your required magnesium needs.<\/p>\n

Here are 10 magnesium-heavy foods that you can add to your diet every day.<\/strong><\/p>\n

\u00a01.\u00a0<\/strong>Avocados<\/strong>\u00a0<\/strong><\/h2>\n

Lately, avocados have become all the hype with all the millennials and Gen Z\u2019ers making their meals with avocado in everything. From toast, to baked potatoes, salads, dressings, and even ice cream, it seems that avocado can go in any type of meal, whether savory or sweet. This is actually a really good thing since avocado is very high in \u201cgood\u201d fat, which is \u201cheart healthy\u201d monounsaturated fat<\/a>, while also being a great source of magnesium. A single medium-sized avocado has around 58 milligrams (mg) of magnesium, which translates to 15% of an adult\u2019s RDI. Avocados are also high in potassium, vitamin K, and a number of different B vitamins. It\u2019s also a wonderful source of fiber, which helps the reduction of inflammation and improve cholesterol levels too.<\/p>\n

<\/p>\n

2. Whole Grains<\/strong><\/h2>\n
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iStock<\/figcaption><\/figure>\n

When you say whole grains, these include oats, wheat, barley, and pseudocereals<\/a> like buckwheat and quinoa. These are great sources of many nutrients, one of which is magnesium. One 28-gram serving of whole grains \u2013 or a single ounce of dry buckwheat \u2013 has 65 mg of magnesium, equaling 16% of an adults RDI. Moreover, it\u2019s also rich in fiber, manganese, selenium, and B vitamins. Many controlled studies have also shown that whole grains aid in inflammation reduction, while working to lessen heart disease risk. Moreover, quinoa and buckwheat are also very high in protein and antioxidants than other grains like corn and wheat. Plus, whole grains are gluten-free, making them safe for those with a gluten sensitivity or celiac disease<\/a> to consume without worrying about the problems that come with consuming gluten.\u00a0<\/strong><\/strong><\/p>\n

3. Legumes<\/strong><\/h2>\n
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Freepik<\/figcaption><\/figure>\n

Similar to beans, peas, lentils, soybeans, and chickpeas, legumes are also part of the same nutrient-dense family. They happen to be incredibly rich in magnesium, alongside many other nutrients. A single cup serving of cooked black beans has at least 120 mg of magnesium, which already equals 30% of an adult\u2019s RDI. Moreover, legumes are high in potassium and iron, making them smart a choice for people who opt for a plant-based diet who need to get their protein intake from a plant source. Moreover, they are high in fiber, while also working as a low glycemic index<\/a> (GI) food, helping to lower cholesterol, improve blood sugar levels, and decrease the risk of heart disease.<\/p>\n

<\/p>\n

4. <\/strong>Seeds<\/strong><\/h2>\n
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First Palette<\/figcaption><\/figure>\n

Seeds have high amounts of magnesium, and these include pumpkin, flax and chia seeds. Pumpkin seeds are actually one of the higher types of seeds that are considered to have a higher amount of magnesium, with a 1-ounce serving having at least 150 milligrams of magnesium, which means they provide up to 37% of an adult\u2019s RDI. They are also quite high in iron, monounsaturated fat, and omega 3 fatty acids<\/a>, which work to build a health body and brain. Seeds also contain antioxidants which work to protect the body\u2019s cells from harmful free radicals<\/a> that can cause damage that leads to health risks, such as cancer and other adverse diseases.<\/p>\n

<\/p>\n

5. <\/strong>Nuts<\/strong><\/h2>\n
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Freepik<\/figcaption><\/figure>\n

You\u2019ve probably heard or read it before, but nuts are a smart snacking choice when looking for a health mid-day treat. That\u2019s because aside from nuts being very tasty, they are also full of important nutrients, magnesium being one of them. The nuts with the highest amounts are almonds, cashews, and Brazil nuts. In fact, a single ounce of cashews already has 82 mg of magnesium, equating to 20% of an adult\u2019s RDI. Moreover, nuts are amazing sources of monounsaturated fats and fiber, helping improve both cholesterol levels and blood sugar levels for those diagnosed with diabetes<\/a> as well. They are also considered anti-inflammatory, making them a smart and heart friendly snack choice!<\/p>\n

<\/p>\n

6. Leafy Greens<\/strong><\/h2>\n
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Nutrition Fact<\/figcaption><\/figure>\n

Many diets suggest adding dark, leafy greens to your diet because they are actually very good for you. That\u2019s because they are excellent sources of fiber, folate and carotenoids<\/a> \u2013 the pigments that create the colors of plants that act as antioxidants for humans. Moreover, they are immense sources of magnesium, especially spinach, kale, mustard greens, turnip greens, and collard greens. One cup of cooked spinach has 157 milligrams of magnesium, which is 39% of the RDI of adults. In addition, they are chockful of iron, manganese, vitamins A, C, and K, while also helping to lessen damage to the body\u2019s cells and lower cancer risk.<\/p>\n

<\/p>\n

7. <\/strong>Tofu<\/strong><\/h2>\n
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Freepik<\/figcaption><\/figure>\n

Tofu isn\u2019t the most popular food choice for some, however it\u2019s not a food that should be overlooked. That\u2019s because tofu happens to be abundant in protective antioxidants, helps support blood sugar management, and is considered a \u2018complete\u2019 plant protein<\/a>, which is why many vegetarian and plant-based eaters depend on it to get their much needed protein intake. A serving of 3.5 ounces of tofu, which is around 100 grams, has 53 milligrams of magnesium, or 13% of an adult\u2019s RDI. Other studies also suggest that tofu works to protect the cells that line the arteries, which works to lessen stomach cancer risk.<\/p>\n

<\/strong><\/p>\n

8. <\/strong>Bananas<\/strong><\/h2>\n
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Farmers Almanac<\/figcaption><\/figure>\n

Bananas are considered one of the most popular fruits in the entire world and are widely recognized as a super source for potassium. But what many may not know is that they are also a great source of magnesium, with one large sized banana having at least 37 milligrams of magnesium. And what\u2019s even better is that bananas may also work to lower blood pressure, helping lessen heart disease. Bananas are also great sources of vitamin B6, vitamin C, fiber and manganese. One thing though to consider is that they are also quite high in sugar and carbs as compared to other fruits, which those with diabetes<\/a> may need to consider.<\/p>\n

<\/p>\n

9. <\/strong>Fatty Fish<\/strong><\/h2>\n
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Shopify<\/figcaption><\/figure>\n

Mackerel, halibut, and salmon are amongst some of the fattiest fish available on the market, and they are considered quite nutritious and high in magnesium. Half a fillet of salmon has 178 grams, which is at least 53 milligrams, making it 13% of the adult RDI. It also has 39 grams of high-quality protein, while also being rich in potassium, selenium, B vitamins and many other nutrients as well. Many studies<\/a> have shown that eating fatty fish helps lessen the risk of particular chronic diseases, like heart disease. Plus, fatty fish has great amounts of omega-3 fatty acids that work to help regulate blood clotting, relaxing and contracting of the artery walls, and reduce inflammation.<\/p>\n

<\/p>\n

10. Dark Chocolate<\/strong><\/h2>\n
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iStock<\/figcaption><\/figure>\n

It may seem too good to be true, but dark chocolate is actually a great source of magnesium. 1-ounce \u2013 or 28 grams \u2013 of dark chocolate has 68 milligrams of magnesium, which is around 16% of the adult RDI. Dark chocolate is also considered quite high in other important nutrients such as copper, iron, manganese, and prebiotic fiber<\/a>, which is needed to feed your healthy gut bacteria. It\u2019s also best known as an abundant source of antioxidants, that help to neutralize free radicals and protect the body\u2019s cell from damage. Moreover, it can help lessen \u201cbad\u201d cholesterol from sticking to the cells that line the heart\u2019s arteries, making them a clever snacking choice to have once in a while.<\/p>\n

<\/p>\n

The Bottom Line <\/strong><\/h2>\n
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HDnux<\/figcaption><\/figure>\n

What it comes down to is that magnesium is truly one important mineral that most people don\u2019t take heed to, but should actually understand that they need to have enough of it in their daily diets. Thankfully, there are tons of different food varieties that people can consume to up their necessary magnesium intake in order to reach their recommended daily intake. But one of the most important things to truly take into account is to practice mindful eating and choosing foods that not only provide the right amounts of magnesium, but that are just better, healthier and more nutritious for you.<\/p>\n","protected":false},"excerpt":{"rendered":"

Most people know that they need vitamins A and C in their systems, but one nutrient that doesn\u2019t get enough emphasis is magnesium. Magnesium is actually one of the most important minerals needed by the body to stay healthy because it\u2019s used in a variety of processes within the body, such as helping regulate blood […]<\/p>\n","protected":false},"author":9,"featured_media":5299,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"image","meta":[],"categories":[3],"tags":[271,136,238],"yoast_head":"\n10 Magnesium-Filled Foods You Should Be Eating Right Now<\/title>\n<meta name=\"description\" content=\"Magnesium is one of the most important minerals needed by the body to stay healthy, it\u2019s used in a variety of processes within the body.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/healthnewscentral.com\/10-magnesium-filled-foods-you-should-be-eating-right-now\/\" \/>\n<link rel=\"next\" 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