The human body is a composite of various minerals, vitamins, nutrients and proteins among others. Magnesium forms one of the major elements that the body requires. Magnesium helps in the smooth functioning of the nerves and the muscles.
It provides strength to the bones and increases the metabolism rates as well. Consuming magnesium rich food on a regular basis will help in boosting your immunity system hence keeping you away from unwanted illnesses.
Magnesium is an essential component because it supports a lot many functions in the body. Few of them are:
- Synthesis of Proteins
- Functioning of the Nerves
- Controls Blood sugar
- Releases Neurotransmitter
- Regulates Blood pressure
- Improves metabolism
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The majority of the magnesium gets stored in the bones and therefore a blood test is incapable of tracing its deficiency in the body. Few of the challenges that the body fights through due to magnesium deficiency are:
- Hormonal imbalance
- Heart attack
- Type 2 diabetes
- Anxiety and depression
To prevent these diseases from becoming a part of your body it is mandatory to consume food rich in magnesium. Here’s a list of few magnesium rich food items. Have a look.
Magnesium: 105 mg in ¼ cup
Almonds are rich in vitamin E, which is an excellent source of energy to enrich your immune system and provide better health to your eyes. Almonds are packed with proteins and omega-3 fatty acids. If you are planning to lose some weight then grab a handful of these and make them apart of your everyday meals.
#2. Sesame seeds
Magnesium: 101 mg in 1 ounce
Sesame seeds are rich in iron and vitamin B-6. They are wrapped up with huge amounts of zinc that can actually contribute to the production of testosterone and sperm in men.
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#3. Sunflower seeds
Magnesium: 128 mg in ¼th cup
Sunflower seeds are good source calcium that helps in building your bones. They are also rich in polyunsaturated fats that reduce the cholesterol levels in your body. You can eat them as a snack or make it a part of your salad.
Magnesium: 33 mg in one banana (medium)
Bananas are the best source of starch and healthy carbs. They are a great way to raise your metabolism rate. Along with magnesium, bananas are also rich in potassium. Bananas can be eaten raw, as a part of fruit salad or in the form of a yummy banana shake too.
Magnesium: 89 mg in ¼th cup
Cashews are a rich source of magnesium as well as iron. A few cashews can fulfill your daily needs of folate and Vitamin K.
Magnesium: 37 mg in half cup
Tofu takes care of your daily needs of calcium, iron, magnesium, and minerals. The minerals help in producing hemoglobin which increases your red blood cell count. Add a dash of tofu in your chicken or beef stir fry and enjoy the new flavors.
#7. Pumpkin seeds
Magnesium: 74 mg in 1 ounce
Pumpkin seeds have large amounts of monounsaturated fats, which are good for the heart. Apart from fulfilling your magnesium needs, these seeds are a great source of fiber as well.
Savor your taste buds by topping your salads with toasted pumpkin seeds.
#8. Skimmed Milk
Magnesium: 27.8 mg in 1 cup
One cup of milk everyday looks after your daily needs of calcium, potassium, vitamin D, protein, magnesium and vitamin B-12. Consumption of milk can take place in endless ways. Drink it the way you like it.
Just as they say that excess of anything is bad, so is the case with magnesium. If consumed in high quantities it can cause diarrhea because your metabolism increases rapidly, leading to frequent excretion. The current daily value (DV) for magnesium is 400mg. Dark green leaves, nuts, seeds, fish, beans, whole grains, avocados, yogurt, bananas, dried fruit, dark chocolate are some of the food items that contain high amounts of magnesium.
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Are you consuming magnesium rich food items in your daily meals? Let us know in the comment section below.
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