You probably already know that vitamins are very important for our health but most of us don’t end up giving the same attention to our mineral intake. Minerals play an extremely important role in maintaining our health and magnesium is one of them.
Magnesium is a mineral that is involved in multiple key biochemical processes of our body that facilitates energy creation, nerve function, protein formation, gene maintenance, and muscle movements.
Here’s why magnesium is important for the body
- Magnesium helps in lowering blood pressure and ward off type II diabetes due to its ability to strengthen the ability of muscles and liver cells to properly absorb sugar from your bloodstream.
- Regular intake of magnesium enhances athletic performance by moving blood sugar into your muscles and disposing of lactate, which can build up during exercise and cause fatigue.
- Magnesium-rich foods regulate vitamin D and calcium levels in the body can improve bone density and bone crystal formation. It also reduces the risk of osteoporosis in females after menopause.
Here are magnesium-rich foods you can add to your diet
Seeds such as flax, pumpkin, and chia contain high amounts of magnesium. Pumpkin seeds, for example, contain 150 mg of magnesium in one serving (28 grams). Moreover, these seeds are also a rich source of iron, fiber, and omega-3 fatty acids and can help you fight high cholesterol and protect your cells from harmful free radicals produced during metabolic processes.
2. Dark chocolate
Dark chocolate is rich in magnesium as it offers 64 mg in one serving (28 grams). It is also loaded with antioxidants (15 mmol per 100 grams) and helps in lowering inflammation, ‘bad’ LDL cholesterol levels, and blood pressure. This nutritious and delicious treat is also helpful in reducing the risk factors for heart disease.
Avocados fight inflammation, improve cholesterol levels, and are a great source of magnesium as one medium avocado provides 58 mg of magnesium. This fruit also contains potassium, vitamin B & K and are an excellent source of fiber, thereby helping you to stay full for longer durations of time.
Almonds and cashews contain high amounts of magnesium, for example, one serving of cashews (28 grams) contains 82 mg of magnesium and are beneficial for heart health and reducing appetite. Nuts also offer monounsaturated fats that improve blood sugar and cholesterol levels and have anti-inflammatory properties.
Many types of fish such as salmon and mackerel are high in magnesium. In fact, half a fillet of salmon packs 53 mg of magnesium and provides protein as well. Consuming fish can help with muscle recovery and reduce the risk of heart diseases.
So, try these foods and reap the benefits of eating a diet loaded with magnesium.