Khaberni - Magnesium is an essential mineral for many processes in the body, from nerve and muscle functions to energy production and bone health. While taking magnesium supplements can help address dietary deficiencies, consuming them with certain foods may help the body absorb and utilize it more effectively.
1. Chicken
According to "Free Will Health", during digestion, chicken proteins break down into small peptides that bind to magnesium, which facilitates its absorption by the intestines and helps your body fully benefit from its advantages.
These peptides also protect magnesium from compounds found in food, such as phytates, which may hinder absorption.
In general, lean meats are what improve the body's utilization of magnesium.
2. Oats
Oats naturally contain a high level of magnesium and also contain fermentable fibers, such as beta-glucan, which feeds the healthy gut bacteria that in turn produce compounds that help the body absorb minerals, including magnesium.
3. Berries
Berries are rich in anthocyanins, plant compounds that may activate magnesium transporters in the intestines, thus aiding in the more efficient transfer of magnesium into the body.
4. Milk
Milk naturally contains nutrients that help the body absorb magnesium more efficiently. Both milk sugar (lactose) and the primary milk protein (casein) enhance the absorption of magnesium in the intestines.
Milk also provides a balanced mix of calcium and phosphorus, which contributes to regulating the use of minerals in the body, such as magnesium.
5. Bananas
Bananas are high in magnesium and contain fermentable fibers, such as resistant starch, which supports gut health and may slightly enhance the absorption of magnesium.
6. Yogurt
Yogurt offers similar benefits to milk in terms of magnesium, with the added advantage of probiotics. These beneficial bacteria support a healthy gut microbiome, which plays a key role in how minerals, like magnesium, are absorbed and used in the body.
7. Chickpeas
Chickpeas are among the legumes rich in magnesium, in addition to protein and fiber. They also contain vitamin B6, which assists magnesium in its function in muscle and nerve functions.
