Top 16 List Foods Contain High Magnesium

List Foods Contain High Magnesium For Your Health. Magnesium, potassium, and calcium are minerals the body needs to maintain bone strength and normalize muscle function. All three are natural electrolytes or types of metals that are in charge of sending signals inside our body. All three also play a role in helping maintain fluid balance, nerve transmission, and blood pressure control. Magnesium also helps transport calcium and potassium across cell membranes.

About 60 percent of our bones are made up of magnesium, and the rest are in various tissues in the body including 1 percent in our blood. The magnesium requirement for each person varies depending on age and sex, adult men at least need about 400 mg of magnesium, while for women should get approximately 310 mg. Meanwhile, many of us are not able to meet these needs, whereas the function of magnesium in our bodies is very many of them: helps muscle relaxation, distributes energy, maintains bone density, and helps the transmission of nerve signals. To help you meet your magnesium needs, here's a list of foods that contain high magnesium:

1. Brazil nuts. 

Brazil nuts are healthy foods derived from the Amazon jungle. These foods are actually high in calories, but also have abundant nutritional content including magnesium. Half a cup of Brazil nuts contains 250 milligrams of magnesium or 63% of your daily magnesium requirement. Not to mention, brazil nuts also include some other essential minerals and antioxidants.

2. Broccoli. 

Broccoli is a superfood that contains high antioxidants from vitamin C. Research shows that eating lots of broccoli lowers the risk of some cancers, including colon cancer and bladder cancer. In addition to broccoli, antioxidants turned out to be a source of magnesium. In ½ cup of broccoli contains 51 mg of magnesium. How to get the benefits of broccoli is: eaten raw directly or steamed awhile.

3. Soybeans. 

Is often used as a source of vegetable protein substitute meat. Soybeans are an extraordinary food because they contain many essential nutrients including fiber, vitamins, minerals, and amino acids. Half a cup of dried soybeans provides 196 mg of magnesium, this amount has met approximately 49% of your daily magnesium needs. Incorporating soy in a healthy diet can help keep the weight stable because soy is lower in calories.

4. Sunflower seeds. 

Sunflower seeds are foods to strengthen bones because it contains two essential minerals of calcium and magnesium. In ¼ cup sunflower seeds provide 128 mg of magnesium. In addition to magnesium, sunflower seeds are also high in polyunsaturated fats, which is useful in reducing the level of bad cholesterol in the blood, it will help keep you from heart disease and stroke.

5. Black Chocolate. 

Chocolate is a favorite food for many people, especially children. But not many know if chocolate turned out to be a source of magnesium. One cup of dark chocolate already meets your 100% daily magnesium requirement. Remember, make sure you choose dark chocolate instead of chocolate packaging that most have got a mixture of sweetener.

6. Almonds. 

Almonds are a source of vegetable protein as well as soybeans. These foods also provide vitamin E is abundant, so perfect for skin health. In addition to vitamin E, almonds are also a good source of magnesium. ¼ cup almonds provide at least 104 mg of magnesium.

7. Kelp ( a type of seaweed). 

Kelp is one of the most popular types of seaweed, especially in the country of Japan. This plant contains 780 mg of magnesium in one portion.

8. Oysters. 

Many of these types of seafood contain high in minerals including oysters. One serving of oysters weighing 3.5 ounces provides up to 76 mg of magnesium. Oysters are delicious food that can be enjoyed in various ways such as soup and stir-fry.

9. Spinach. 

It's not unfamiliar if this vegetable is one of the best foods for humans. Spinach supplies many nutrients for our body including, calcium, magnesium, iron, vitamins, and fiber.

10. Corn. 

This is one of my favorite eats. Popcorn is packed with minerals and vitamins. So do not be surprised if corn is often used as a staple food substitute for rice. One cup of corn contains about 211 mg of magnesium. In addition to the benefits of magnesium, corn is also low in sugar, so it is well consumed by diabetics.

11. Sesame seeds. 

Sesame seeds are often used as a food supplement. But actually, benefits sesame seed is very much for health, because it contains high magnesium. In 1-ounce sesame seeds serve 101 mg of magnesium. Other minerals that are also abundant in sesame seeds are iron.

12. Avocado fruit. 

Avocado is a healthy fruit and glut. The fruit is high in fat, but the fat content in avocados is a healthy fat that is beneficial to health. Eating avocado also plays a role in strengthening the bones because avocado is also a source of magnesium. A medium-sized avocado meets the 15% of your daily megnesium requirement.

13. Bananas. 

Bananas are often regarded as healthy fruits because they contain many minerals such as magnesium and potassium. Although the amount of megnesium in bananas is not as high as the food above, but bananas can be a healthy alternative. In bananas there are about 33 mg of magnesium.

14. Cashew nuts.

Cashew nuts contain 84 mg of magnesium in just ¼ cup. Cashew nuts you can make as a healthy snack replacement cookies.

15. Tofu

Tofu is often referred to as a staple food for vegetarians because of its very high protein content. Tofu is made from soy milk pressed to a soft, creamy white part.

In 100 grams of tofu contains 53 grams of magnesium and 10 grams of protein, and contains 10% calcium, iron, manganese, and selenium. Research also shows that by consuming tofu can protect cells that line the arteries and reduce the risk of stomach cancer.

16. Watermelon

In one piece of watermelon, dice contains 15 mg of magnesium. Enjoying a watermelon on a hot day while meeting your daily magnesium intake is undoubtedly a healthy step.

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