This is an automatically translated article.
Magnesium is an extremely important mineral, involved in hundreds of chemical reactions in the body and helping you maintain optimal health. However, many people do not reach the recommended daily intake of 400 mg. In fact, you can easily meet your daily magnesium needs by eating magnesium-rich foods.
1. Dark chocolate is a food rich in magnesium
Dark chocolate is both delicious and healthy. Dark chocolate is rich in magnesium, a 28-gram serving of dark chocolate provides about 64 mg of magnesium, which is 16% of the recommended daily dose. In addition, dark chocolate is high in iron, copper and manganese and is a good source of prebiotic fiber that feeds healthy gut bacteria.
Furthermore, dark chocolate is also packed with beneficial antioxidants, which help neutralize free radicals (free radicals are harmful molecules that can damage your cells and lead to disease).
Sôcôla đen giúp cải thiện tình trạng căng thẳng
Dark chocolate is especially beneficial for heart health, as it contains flavanols, which are powerful antioxidant compounds that help block bad cholesterol (LDL) from oxidizing and clinging to cells lining the inside. artery. To get the most out of dark chocolate, choose a product that contains at least 70% cocoa solids. If you choose a product with a higher percentage, the effect is even better.
2. Avocado is a food rich in magnesium
Avocado is an extremely nutritious fruit and a rich source of magnesium. One avocado provides 58 mg of magnesium, which is 15% of the recommended daily intake. Avocados are also high in potassium, B vitamins, and vitamin K. And unlike most fruits, avocados provide a lot of fat — especially healthy monounsaturated fats, which are great for heart health.
Also, avocado is a great source of fiber. In fact, 13 of the 17 grams of carbs in an avocado come from fiber, making avocados a great low-carb food for the digestive system. Studies have shown that eating avocados can help reduce inflammatory responses, improve cholesterol levels, and increase feelings of fullness after a meal.
3. Nuts are foods rich in magnesium
Very nutritious and delicious nuts that help replenish magnesium including almonds and cashews. For example, 28 grams of cashews contain 82 mg of magnesium and meet 20% of the recommended daily dose.
Most nuts are also a good source of fiber and healthy monounsaturated fats, and have been shown to help improve blood sugar and cholesterol levels in people with diabetes.
In addition, these nuts also provide many anti-inflammatory, beneficial for heart health. Because of their delicious taste and health benefits, they should be substituted for snacks like chips and chips.
Các loạt hạt chứa nhiều magiê và chất xơ
4. Legumes are foods rich in magnesium
Legumes are a family of plants that include a wide variety of nutritious legumes including lentils, chickpeas, peas and soybeans. They are full of different nutrients, including magnesium. For example, one cup of cooked black beans contains 120 mg of magnesium, which is 30% of the recommended daily magnesium intake. Legumes are also high in potassium and iron and are a major source of protein for vegetarians.
Because legumes are rich in fiber and have a low glycemic index (GI), they can lower cholesterol, help control blood sugar, and reduce your risk of heart disease. For example, a fermented soy product called Natto is considered an excellent source of vitamin K2 and is important for bone health.
5. Magnesium-rich tofu
Tofu is a food used frequently in vegetarian diets due to its high protein content. Tofu is made from soybeans, also known as soybeans. A 100-gram serving of tofu provides 53 mg of magnesium, which is 13% of the recommended daily intake of magnesium. They also provide 10 grams of protein and 10% of the recommended daily intake for calcium, iron, manganese and selenium. Scientists have also demonstrated that eating tofu can protect the cells lining the arteries and reduce the risk of stomach cancer.
Bạn có thể bổ sung magie từ đậu phụ
6. Flax seeds, pumpkin seeds, chia seeds
Nuts are an extremely healthy food source. Many nuts, including flaxseeds, pumpkin seeds, and chia seeds are high in magnesium. Pumpkin seeds are an especially good source of magnesium. A single 28-gram serving of pumpkin seeds can provide up to 150 mg of magnesium, which is 37% of the recommended daily magnesium intake. In addition, nuts are rich in iron, monounsaturated fats and omega-3 fatty acids. What's more, they are rich in fiber. So the amount of carbs provided by these nuts comes entirely from fiber.
Nuts are also high in antioxidants, which protect your cells from harmful free radicals generated during metabolism. For example, flaxseeds have been shown to lower cholesterol and may have benefits against breast cancer.
7. Whole grains
Grains include wheat, oats and barley, buckwheat and quinoa. Whole grains are a great natural source of nutrients and they also provide a lot of magnesium. A 28-gram serving of dried buckwheat provides 65 mg of magnesium, which is 16% of the recommended daily intake. Many whole grains are also high in B vitamins, selenium, manganese, and fiber.
In controlled studies, whole grains have been shown to reduce inflammation and reduce the risk of heart disease. Buckwheat and quinoa are two very good whole grains. They are higher in protein and antioxidants than traditional grains like corn and wheat. What's more, they're gluten-free, so people with celiac disease or gluten sensitivity can also enjoy them or make a regular addition to their daily diet.
Ngũ cốc nguyên hạt đem lại nhiều lợi ích về sức khỏe
8. Fatty fish is a food rich in magnesium
Fish, especially fatty fish, is a very nutritious food. Many types of fish are high in magnesium, such as salmon, mackerel, and halibut. In 78 grams of salmon fillet contains 53 mg of magnesium, accounting for 13% of the recommended daily intake. It also provides 39 grams of high-quality protein. In addition, fish is rich in potassium, selenium, B vitamins and other nutrients. Fats in fish are very beneficial for health, they help reduce the risk of several chronic diseases, especially heart disease, due to the high amount of omega-3 fatty acids contained in fatty fish.
9. Banana is a food rich in magnesium
Banana is one of the most popular fruits in the world. They are well known for their high potassium content, which can lower blood pressure and reduce the risk of heart disease.
But bananas are also a very magnesium-rich fruit – one large banana provides 37 mg of magnesium, which is 9% of the recommended daily intake. In addition, bananas also provide vitamin C, vitamin B6, manganese and fiber. Ripe bananas are higher in sugar and carbs than most other fruits, so they may not be suitable for people with diabetes. However, for green bananas, it is the opposite, a large part of the carbs in them are resistant starch, so they are not digested and absorbed through the gastrointestinal tract. Resistant starch can lower blood sugar, reduce inflammation, and improve gut health.
Chuối chín giúp ngăn ngừa các bệnh về tim mạch
10. Green leafy vegetables
Green leafy vegetables are extremely healthy and a food rich in magnesium. Magnesium-rich green vegetables include kale, spinach, turnip greens, and mustard greens. For example, one cup of cooked spinach provides 157 mg of magnesium, equivalent to 39% of the recommended daily intake.
In addition, green leafy vegetables provide a number of other great nutrients, including iron, manganese, vitamins A, C and K. Green leafy vegetables also contain many beneficial plant compounds, which help protect cells your cells from damage and reduce your risk of cancer.
It is necessary to supplement magnesium through the diet. However, if you cannot get magnesium through your diet, you may want to consider supplementing with magnesium supplements.
Vinmec International General Hospital with a system of modern facilities, medical equipment and a team of experts and doctors with many years of experience in medical examination and treatment, patients can rest assured to visit. examination and treatment at the Hospital.
Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.
Reference source: healthline.comSEE MORE
Guide to supplementing magnesium properly and safely Magnesium test: What you need to know How does the body feel when it's magnesium excess - deficiency?
