10 Foods rich in magnesium

Magnesium is crucial for your health.

Magnesium is involved in over 300 biochemical functions in the body, such as regulating heartbeat rhythms and helping neurotransmitter functions.

Benefits of magnesium include:

  • Calm nerves
  • Regulates levels of potassium & calcium 
  • Magnesium works with calcium to prevent hypertension
  • Controlling blood sugar
  • Helping your heartbeat smoothly
  • Help you sleep better
  • Help manage stress.
  • Helps prevent osteoporosis 

An average adult requires 300-400 mg of magnesium every day.

1-Broccoli
 People who eat a lot of broccoli may have a lower risk of certain types of cancer. 100 grams broccoli contain 21 mg magnesium or 6% of daily intake.
 
2-Bananas
Bananas contain high potassium content. Potassium can lower blood pressure. It is also linked to a reduced risk of heart disease, even provides vitamin B6, C, and fiber. They are high in magnesium.
100 grams banana contain 27 mg magnesium or 8 % of your daily intake.
 
3-Raisins
These are high energy foods.
100 grams raisins contain 32 mg magnesium or 8% of daily intake.
 
4-Dry Figs
They are rich in nutrients like potassium, vitamin K. They are also high in fiber.
100 grams dry figs contain 68 mg magnesium.
 
5-Dark chocolate
Despite magnesium dark chocolate also contains iron, copper, manganese, and fiber. It contains beneficial antioxidants. 100 grams dark chocolate contains 146 mg magnesium or 10% of daily intake.
 
6-Brown rice
Brown rice is rich in selenium, manganese, antioxidants, and fiber. 100 gr brown rice contains 260 mg magnesium.
100 gr brown rice contains 260 mg magnesium.
 
7-Sesame seeds
The seeds are packed with zinc which can help testosterone production in men. They are also a good source of iron and vitamin B6.
100-Gram sesame seeds contain 352 mg magnesium or 87% of daily intake.
 
8-Flaxseed
Flaxseeds are rich in Omega-3, Omega-6, vitamin B1, B2, B3, B4, B5, B6, C, E, K. 100 grams flaxseed contain 392 mg magnesium.
 
9-Sunflower seeds
Despite their small size, they are a good source of vitamins, minerals, and essential oils. 100 grams sunflower seeds contain 505 mg magnesium or 126% of daily intake.
 
10-Pumpkin seeds
It is a good source of magnesium. 100 grams pumpkin seeds contain 764 mg magnesium or 191 of daily intake.
Chronic stress, excessive amounts of alcohol, sugar, salt takes the magnesium out of our body. You can also take magnesium supplements together with B6.  
 
If you have kidney disease or heart disease, you should only take magnesium under the doctor supervision.
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