Khaberni - Magnesium plays a vital role in regulating blood pressure, strengthening bones, regulating blood sugar levels, and maintaining regular heartbeats, among other benefits. While magnesium supplements help maintain adequate levels, adding magnesium-rich foods to your diet is also beneficial, with many options available.
According to "Free Will Health", the recommended daily dose of magnesium is 420 mg for men and 320 mg for women.
For pregnant women, the daily magnesium requirement increases to 350-360 mg, and teenagers are advised to consume 360-410 mg, while younger children need much less.
1. Nuts and Seeds
Several types of nuts and seeds are known for their high magnesium content:
• Almonds: A single serving (28 grams) of dry-roasted almonds contains 80 mg of magnesium, which is 19% of the recommended daily value.
• Cashews: Just one serving of dry-roasted cashews contains 74 mg of magnesium (18% of the recommended daily value).
• Pumpkin seeds: A single serving provides 165 mg of magnesium (37% of the recommended daily value).
2. Legumes
Legumes include peas, beans, and lentils, and are rich in nutrients such as: protein, folic acid, fiber, and iron.
• Black beans: Rich in protein, fiber, and magnesium - one cup of cooked black beans contains 120 mg of magnesium, about 28% of the recommended daily value.
• Lentils: As a plant-based protein source, lentils are rich in magnesium, fiber, folic acid, potassium, and iron. One cup of cooked lentils (198 grams) provides 71.3 mg of magnesium, equal to 17% of the recommended daily value.
3. Whole grains
Whole grains provide a good amount of fiber and magnesium. These include:
• Whole wheat: You can increase your intake of magnesium, selenium, and folate by choosing whole wheat bread, biscuits, or pasta made from whole wheat.
One slice of whole wheat bread contains about 25 mg of magnesium, while 6 pieces of whole wheat biscuits provide about 30.8 mg.
4. Dairy products
Although dairy products are typically known for their calcium content, they also provide magnesium:
• Milk: One cup of low-fat milk provides about 30.8 mg of magnesium (about 7% of the recommended daily value).
• Yogurt: A typical serving of fat-free yogurt (156 grams) contains 16.7 mg of magnesium.
5. Fruits
Fruits rich in magnesium include:
• Prickly pear: This sweet fruit provides about 87.6 mg of magnesium per piece.
• Dried figs: Rich in fiber and many vitamins and minerals. One cup of dried figs provides 101 mg of magnesium, covering 24% of the recommended daily value.
• Bananas: A medium-sized banana provides 31.9 mg of magnesium.
6. Vegetables
A number of vegetables, including dark leafy greens, are high in magnesium.
• Cooked spinach: Spinach is a green leafy vegetable low in calories and rich in vitamins, minerals, and antioxidants.
Apart from its rich content of vitamins and minerals, half a cup of cooked spinach contains 78 mg of magnesium, helping you meet 19% of the recommended daily value.
• Corn: Half a cup (about 100 grams) of sweet corn contains 21.9 mg of magnesium.
7. Dark chocolate
Dark chocolate provides a significant amount of magnesium. A 100-gram piece may contain between 48 and 129 mg, depending on the cocoa content and type of chocolate.
