Some vitamins and minerals aren’t required in a large amount but their intake is very important for one’s health. One of those vitamins and minerals is Magnesium. Magnesium intake is not only helpful in boosting the immune system but can also help in improving bone health. Magnesium-rich foods can also help prevent the inflammation related to some cancers, as per a report. Apart from this, magnesium-rich foods can improve heart health, prevent strokes and can even lower the risks of dying from a heart attack! In a nutshell, magnesium-rich foods are superfoods, isn’t it!
There are many fruits, vegetables and other types of foods from which we can derive magnesium. From a very long list of magnesium-rich foods, here we bring you five biggest sources of magnesium that can help you stay super healthy.
Five Magnesium-Rich Foods to Consume
Dark Chocolate
To those of you who are fond of dark chocolates, we bring good tidings. Dark chocolates are a great source of magnesium with 64 mg in a 28-gram serving. Dark chocolate is also rich in iron, copper, and manganese and has much prebiotic fiber that can result in a healthy gut.
It is quite beneficial for cardiac health due to high flavanols content. When consuming dark chocolates, make sure to consume products that contain at least 70% cocoa solids.
Avocados
An excellent source of magnesium, avocado fruit is a superfood with incredible nutritious value and a delightful taste. A medium-sized avocado gives you 58 mg of magnesium. Other than magnesium, avocados have high potassium, vitamin B and K and could be quite helpful for heart health.
Avocados are a good source of fiber. Statistically speaking, 13 of the 17 grams of carbohydrates in an avocado come from fiber. Eating avocados can reduce inflammation, improve cholesterol levels and increase feelings of fullness after meals.
Nuts
Nuts have so many health benefits because of different types of vitamins and minerals in them. Nuts that are Magnesium-rich include almonds, cashews, and Brazil nuts. A 28-gram serving of cashews consists of 82 mg of magnesium.
Legumes
Legume family is a group of plants that produce a pod with seeds inside. The seeds of these plants are called legumes that we usually eat. Some of the most common edible legumes are lentils, peas, chickpeas, beans, soybeans, and peanuts.
All of these legumes are a rich source of magnesium. For instance, a 1-cup serving of cooked black beans contains 120 mg of magnesium.
Tofu
Made of condensed soybean milk, tofu is pressed soybean milk softened into white curd. It’s also called bean curd. A 100-gram serving of tofu has 53 mg of magnesium and its one serving can provide 10 grams of protein and 10% calcium, iron, manganese, and selenium. As per studies, eating tofu may protect the cells lining in your arteries and reduce your risk of stomach cancer.
