Magnesium is one of the most important minerals which are vital for normal health, So here we discuss Magnesium Rich Foods India.
Magnesium is an essential mineral that your body needs to perform its function. It produces energy and regulates blood sugar and various chemical reactions in the body.
Here you learn in detail about the Foods Rich in Magnesium and Magnesium Rich Foods India.
Magnesium also helps maintain the optimum levels of other minerals such as calcium, magnesium, potassium, and zinc. Similarly, Your heart, muscles, and kidneys all need magnesium to perform work properly.
The mineral also helps the formation of teeth and bones.
Some health conditions can affect magnesium deficiencies, including What are the symptoms of magnesium deficiency?
Gastrointestinal diseases like irritable bowel syndrome, Crohn’s disease, and celiac disease, diabetes, kidney disease, stomach viruses, and micro bacteria that cause vomiting and diarrhea.
Drinking too much alcohol addiction or caffeine regularly can profoundly affect your magnesium levels as well.
The National Institutes of Health recommends the following daily doses to intake of magnesium:
Children 1-4 years: 90 mg 5-8 years: 140 mg 9-12 years: 250 mg
Teens 13-18 years: boys 420 mg and girls 370 mg
Adults 19-32 years: men 400 mg and women 320 mg
33+ years: men 430 mg and women 320 mg
Magnesium is found in natural form in many types of foods. Although magnesium deficiency is rare cases, many people don’t get as much of the mineral as they should in their diets.
Furthermore, the average adult may only get 66 percent of their daily-recommended magnesium in their regular diet.
For a reason, that be a result of the number of processed foods we eat.
Foods Rich in Magnesium | Magnesium Rich Foods India
The description of the following ten foods is some of the best natural sources of magnesium. Try incorporating more of these foods into your diet to get a magnesium level to boost.
1. Almonds, Cashews, and Peanuts: Foods Rich in Magnesium
Not only are almonds, cashews, and peanuts a healthy snack, but they’re also packed with a high quantity of magnesium.
One ounce of almonds has 85 mg or about 25 percent of your recommended daily intake. Cashews have 75 mg per ounce, and 3 tablespoons of peanut butter contain 60 mg of magnesium.
These toasted nuts can be added to a variety of various dishes for extra texture, taste, and flavor.
2. Dark Chocolate: Foods Rich in Magnesium
Dark chocolate has 65 mg of magnesium in a 1 oz (37.8 gram) serving and one square is enriched with antioxidants which are a good quantity for heart health. Choose dark chocolate with at least 75% cocoa solids.
3. Black Beans: Foods Rich in Magnesium
All beans have enormous health benefits, but when it comes to magnesium, black beans come out on the great choice and on the top. They boast 125 mg per cup.
Warm-up this winter with spicy black bean chili drink, or try making easy black bean dip for your next choice of snacks.
4. Edamame: Foods Rich in Magnesium
Edamame is soy riched beans still in the pods. They’re usually steamed or boiled and can be eaten plain or added to a dish as per your choice.
Take a half cup of shelled, cooked edamame beans have 60 mg of magnesium.
5. Avocado: Foods Rich in Magnesium
Avocados have 65 mg of magnesium per fruit which is 20% of your daily needs, and they also contain healthy fats, low cholesterol (which are good for heart and brain health).
Avocados are high in B complex vitamins and vitamin K and have more quantity of potassium than bananas.
6. Whole Wheat: Foods Rich in Magnesium
Most whole grains are a great source of magnesium, but whole wheat flour contains 160 mg per cup. Use whole-wheat products instead of white flour for baking, and purchase whole wheat bread at the store.
7. Spinach: Foods Rich in Magnesium
Dark, leafy greens are enriched with nutrients, and spinach is no exception.
One cup of boiled spinach has 158 mg of magnesium.
8. Quinoa: Foods Rich in Magnesium
Quinoa is prepared and used for eating by the way that’s similar to rice. It’s known for its numerous health benefits, including a high protein presence and mineral content.
One cup of cooked quinoa has 115 mg of magnesium.
9. Tofu: Foods Rich in Magnesium
Tofu is a good choice of meat substitute, whether you’re a vegetarian or just looking to switch things up a bit for taste.
Half a cup of tofu has 45 mg of magnesium.
10. Cultured Yogurt: Foods Rich in Magnesium
Cultured yogurt is a nutrient-packed food that has 40 mg of magnesium per cup and is an excellent source of protein. Not to mention it contains omega-3 fatty acids, vitamins and minerals, and many gut-healthy probiotics.
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