{"id":21,"date":"2022-02-09T01:47:19","date_gmt":"2022-02-09T06:47:19","guid":{"rendered":"https:\/\/health.awesomejelly.com\/?p=21"},"modified":"2022-02-09T01:47:19","modified_gmt":"2022-02-09T06:47:19","slug":"magnesium-heavy-foods-that-you-should-be-consuming-every-day-t2","status":"publish","type":"post","link":"https:\/\/health.awesomejelly.com\/magnesium-heavy-foods-that-you-should-be-consuming-every-day-t2\/","title":{"rendered":"10 Magnesium-Heavy Foods That You Should Be Consuming Every Day"},"content":{"rendered":"
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Clean Plates<\/p><\/div>\n

Magnesium, which is the \u2018fourth most abundant mineral in the body,\u2019 is one of the most important ones, supporting around six hundred different chemical reactions in the body. In fact, every single cell found in your body requires magnesium to function properly. While around 60% of the magnesium in your body is usually found in the bones, the rest is found in the muscles, soft tissues, and fluids \u2013 including the blood.<\/h6>\n
Simply explained, magnesium helps to convert food into energy, create and repair DNA and RNA, aids in the creation of new proteins from amino acids, helps regulate neurotransmitters \u2013 which are responsible for sending messages throughout the nervous system and brain, as well as working to help contract and relax the muscles.<\/h6>\n
Although the recommended daily intake, or RDI, of magnesium is between 400 to 420 milligrams (mg) a day, a number of studies show that only 50% of people within the United States get the recommended dose. Thankfully, there are ways that you can meet your daily needs, and that\u2019s by eating foods that are considered high in magnesium.<\/h6>\n
Here are 10 types of healthy foods considered high in magnesium.<\/strong><\/h6>\n

1. Avocados<\/h2>\n

Avocados are very high in nutritious or \u201cgood\u201d fat, while also being a great source of magnesium. A single medium-sized avocado can provide at least 58 mg of magnesium, which is already 15% of the recommended daily intake for adults.<\/h6>\n
Avocados are also considered quite high in potassium, vitamin K, and the different B vitamins. But unlike most fruit, they are considered high in fat, more so the \u201cheart-healthy\u201d monounsaturated fat. Moreover, avocados are also a great source of fiber. Other studies have shown that consuming avocados can aid in the reduction of inflammation, while improving cholesterol levels as well.<\/h6>\n

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2. Dark Chocolate<\/h2>\n
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Amazon<\/p><\/div>\n

Although it may seem a bit hard to believe, dark chocolate is actually a rich source of magnesium. 1-ounce, which is 28 grams, has 64 mg of magnesium, which translates to 16% of the RDI. It also happens to be quite high in iron, manganese, copper, and has prebiotic fiber that helps feed your healthy gut bacteria.<\/h6>\n
In addition, it also has tons of antioxidants, which are nutrients that work to neutralize free radicals. These are harmful molecules that can damage the body\u2019s cells and lead to unwanted disease. Because dark chocolate has flavanols, it can also be quite beneficial for heart health since it aids in the prevention of \u201cbad\u201d cholesterol, known as LDL, from oxidizing and sticking to the cells that line the heart\u2019s arteries. Just make sure that when you are choosing dark chocolate, pick the ones that contain at least 70% cocoa solids or higher to get the most health benefits.<\/h6>\n

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3. Tofu<\/h2>\n
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Serious Eats<\/p><\/div>\n

Tofu is one food staple that most people with vegetarian diets eat due to its higher protein content. For a 3.5-ounce serving, which equals about 100 grams, it contains 53 mg of magnesium which is 13% of your RDI. Plus, one serving can also give 10 grams of protein, which is 10% or higher of the RDI for iron, selenium, calcium, and manganese. There are also some studies that suggest that consuming tofu can protect the cells that line the arteries, lessening the risk of stomach cancer as a result.<\/h6>\n

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4. Whole Grains<\/h2>\n
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William Reed<\/p><\/div>\n

Whole grains include oats, barley, and wheat, and also psuedocereals, such as quinoa and buckwheat. They are also good sources of a number of nutrients, such as magnesium. One 28-gram serving, or single ounce of dry buckwheat has 65 mg of magnesium, which is 16% of your recommended daily intake. A number of whole grains are also rich in selenium, fiber, manganese, and the B vitamins.<\/h6>\n
In a number of controlled studies, whole grains have also shown to help reduce inflammation and decrease the risk of heart disease. In addition, pseudocereals such as quinoa and buckwheat are even higher in protein and antioxidants than the usual grains like wheat and corn. Plus, they\u2019re gluten-free, which means people that have celiac disease or a gluten sensitivity can eat them without worrying about any health issues as well.<\/h6>\n

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5. Nuts<\/h2>\n
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Immediate<\/p><\/div>\n

Nuts are another tasty and nutritious snack that are chockful of magnesium. Some of the nuts with the highest amounts include Brazil nuts, almonds, and cashews. 1-ounce of cashews has 82 mg of magnesium, which equals 20% of the RDI. Although most nuts are considered a great source of monounsaturated fat and fiber, they can also help improve blood sugar and cholesterol levels in those diagnosed with diabetes. And since nuts are considered anti-inflammatory and very beneficial to heart health, it can also help lessen one\u2019s appetite when eaten as a snack.<\/h6>\n

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6. Seeds<\/h2>\n
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First Palette<\/p><\/div>\n

Seeds, which include pumpkin, chia and flax seeds, have very high amounts of magnesium. Pumpkin seeds, in particular, are quite a good source of magnesium with 1-ounce serving having 150 mg. That\u2019s already 37% of the recommended daily intake. Seeds are also high in iron, omega-3 fatty acids, and monounsaturated fat. Moreover, they are also high in fiber. Seeds also have antioxidants, protecting the body\u2019s cells from harmful free radicals that occur during metabolism. Flaxseeds can also help lessen cholesterol while also helping fight breast cancer as well.<\/h6>\n

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7. Legumes<\/h2>\n
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Everyday Health<\/p><\/div>\n

Legumes are considered to be part of the nutrient-dense plant family that includes beans, peas, lentils, soybeans, and chickpeas. While they are rich in a number of different nutrients, one of them is magnesium. 1-cup serving of cooked black beans has at least 120 mg of magnesium, equaling 30% of the RDI. In addition, legumes are also quite high in iron and potassium, which acts as a large source of protein for those that practice a vegetarian diet. Legumes are also very rich in fiber, while acting as a low glycemic index (GI) food that can aid in lowering cholesterol, decreasing heart disease risk, and improving blood sugar control.<\/h6>\n

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8. Bananas<\/h2>\n
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Future<\/p><\/div>\n

Bananas are one of the most popular fruits all over the world. While they are mostly known to be rich in potassium, they are also high in magnesium. One large banana has at least 37 mg, which is 9% of the recommended daily intake. Plus, they can help lower blood pressure, which in turn, helps in the reduction of heart disease. Moreover, they are great sources for vitamin B6, manganese, vitamin C, and fiber. One thing to consider though is that bananas are also higher in sugar and carbs as compared to other fruits, and may not be as suitable for patients with diabetes.<\/h6>\n

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9. Leafy Greens<\/h2>\n
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Eat This<\/p><\/div>\n

You may notice that most diets suggest eating dark, leafy greens, and that\u2019s because they are incredibly healthy. They also have tons of magnesium. The best examples are spinach, kale, collard green, mustard greens and turnip greens. In fact, 1-cup serving of cooked spinach has at least 157 mg of magnesium, which is 39% of the RDI. They are also great sources of other nutrients such as manganese, iron, and vitamins A, C, and K. Plus they can help protect your cells from damage, which helps lessen cancer risk.<\/h6>\n

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10. Fatty Fish<\/h2>\n
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The Conversation<\/p><\/div>\n

Fatty fish, such as mackerel, halibut, and the most popular, salmon, are considered very nutritious and high in magnesium as well. A half-fillet, which is 178 grams, has at least 53 mg of magnesium, which is 13% of the recommended daily intake. Moreover, It also has 39 grams of high-quality protein, while being rich in selenium, potassium, B vitamins and a number of other nutrients. Studies have also shown that consuming fatty fish helps in lowered risk of other chronic diseases, such as heart disease. Many of these benefits are due to the higher amounts of omega-3 fatty acids.<\/h6>\n

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The Bottom Line<\/h2>\n
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Z Living<\/p><\/div>\n

The bottom line is that magnesium is an incredibly important mineral that you might not be getting enough of. Good thing there are a ton of healthy and delicious foods that can help provide the right amount of magnesium that you need to reach your recommended daily intake. Be sure to practice mindful eating, choosing foods that will give you not only a good amount of magnesium, but help you work towards being a better, healthier you.<\/h6>\n","protected":false},"excerpt":{"rendered":"

Magnesium, which is the \u2018fourth most abundant mineral in the body,\u2019 is one of the most important ones, supporting around six hundred different chemical reactions in the body. In fact, every single cell found in your body requires magnesium to function properly. While around 60% of the magnesium in your body is usually found in the bones, the rest is found in the muscles, soft tissues, and fluids \u2013 including the blood. Simply explained, magnesium helps to convert food into energy, create and repair DNA and RNA, aids in the creation of new proteins from amino acids, helps regulate neurotransmitters <\/p>\n","protected":false},"author":1,"featured_media":7,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[],"tags":[],"yst_prominent_words":[],"_links":{"self":[{"href":"https:\/\/health.awesomejelly.com\/wp-json\/wp\/v2\/posts\/21"}],"collection":[{"href":"https:\/\/health.awesomejelly.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/health.awesomejelly.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/health.awesomejelly.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/health.awesomejelly.com\/wp-json\/wp\/v2\/comments?post=21"}],"version-history":[{"count":0,"href":"https:\/\/health.awesomejelly.com\/wp-json\/wp\/v2\/posts\/21\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/health.awesomejelly.com\/wp-json\/wp\/v2\/media\/7"}],"wp:attachment":[{"href":"https:\/\/health.awesomejelly.com\/wp-json\/wp\/v2\/media?parent=21"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/health.awesomejelly.com\/wp-json\/wp\/v2\/categories?post=21"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/health.awesomejelly.com\/wp-json\/wp\/v2\/tags?post=21"},{"taxonomy":"yst_prominent_words","embeddable":true,"href":"https:\/\/health.awesomejelly.com\/wp-json\/wp\/v2\/yst_prominent_words?post=21"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}