Magnesium is one of the most essential minerals for the human body. For this, our nervous system, bones and muscles can not function normally and many biochemical processes can not happen at all.
Your eating habits should be adjusted so that your diet contains plenty of vitamins. We all know that eating plenty of fruits and vegetables, drinking liters of pure water, and avoiding products with high sugar or salt content. However, all the necessary substances can not only be eaten apple or lemon, and the more versatile the diet is, the better. Since the subject of this article is magnesium, you will find below 10 food products that contain a wealth of magnesium:
1. Fresh leafy vegetables (spinach, lettuce). Did you know that 100 g of spinach contains 80 mg of magnesium, which is just 20% of the recommended daily amount? It’s wonderful how much you can get so little.
2. Avocado. When eating 100 g of avocado, it is possible to obtain 29 mg of magnesium, which is 7% of the recommended daily intake (RDI). If you do not like the taste of this exotic fruit, there are other home-made choices.
3. Beans and lentils. Soybeans are particularly rich in magnesium content (86 mg per 100 g, or about 22% RDI). You can also eat white or black beans, Turkish beans, lentils or chickpeas.
4. Whole products. Peeled or brown rice is the best choice for this category. Durum meal, millet, buckwheat, black rice and even whole paste may all help increase magnesium consumption.
5. Dark chocolate. Finally, there is something sweet on the list. Only 100 g can give 330 mg of magnesium, which is a very large quantity, but you need to carefully monitor calories. Nevertheless, this is my favorite.
6. Bananas. It is not necessary to introduce these fruits – the bananas are tasty, favorable and contain 27 mg of magnesium per 100 g.
7. Nuts and seeds. The winner of the category is pumpkin seeds, which contain even 530 mg of magnesium per 100 g (132% of the recommended daily intake). Eat some seeds during breakfast, a couple of pieces at dinner and you can forget about the lack of magnesium. Seeds are not expensive and can be obtained from almost every grocery store.
8. Fish. To be honest, every fish does not have the same amount of minerals. I recommend eating mackerel, cod, flounder and tuna. 100 grams of mackerel is 24 percent of the recommended daily dosage.
9. Yogurt. In 100 grams of classic low-fat yogurt, 5% of daily magnesium needs. There’s not much to do, but if there’s nothing else at hand, yogurt is good.
10. Figs. 100 g of dried figs contain up to 70 mg of magnesium. Alternatively, you can eat dates, apricots, plums and raisins.