Tags: Health Topics | magnesium | food sources | diet

Magnesium: 11 Good Food Sources to Have in Your Diet

By    |   Thursday, 05 May 2016 06:35 PM

Magnesium promotes cellular health and aids in body functions. Food sources of magnesium are plentiful to help maintain the proper amounts of this vital mineral in the body.

Magnesium helps with nerve function, blood sugar control, protein synthesis, blood pressure regulation and energy metabolism, according to Dr. Josh Axe, a clinical nutritionist. Axe says that about 80 percent of Americans aren’t getting enough magnesium.

Deficiencies of the mineral have been linked to chronic fatigue, anxiety, depression, migraine headaches, hormone imbalance, osteoporosis and type 2 diabetes.

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Here are 11 good food sources for magnesium in your diet to keep your body healthy:

1. Fish with omega-3 fatty acids provide heart health along with magnesium. Fatty fish include tuna, wild salmon, and mackerel, Everyday Health notes.

2. Avocado contains lots of vitamins and nutrients for the heart. A sliced avocado in a salad will bring you about 15 percent of the recommended daily amount of magnesium.

3. Bananas are loaded with magnesium, fiber and vitamin C. Bananas also have potassium to maintain healthy blood pressure, writes Christine Matteis at Health.com.

4. Dark chocolate has 24 percent of the recommended daily requirement for magnesium. Dark chocolate also has antioxidants to improve blood flow and lower blood pressure.

5. Oatmeal has magnesium, fiber, potassium, and even omega-3s for heart health and lowering cholesterol.

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6. Cashews bring you 10 percent of daily iron requirements with one serving. They make a healthy snack to satisfy the appetite between meals.

7. Tofu has calcium and iron along with magnesium. It assists the red blood cells in delivering oxygen to all areas of the body.

8. Of all dairy milks, 1 percent milk provides the most magnesium, according to Jill Corleone at JillianMichaels.com. A one-cup serving provides as much 10 percent of the recommended daily allowance.

9. Broccoli is a good food source for magnesium. It also has vitamin C and may lower the risk of certain types of cancer, such as bladder and colon cancers, reports Health.com.

10. Sweet corn’s nutritious benefits include magnesium, vitamin C, B vitamins, protein and fiber.

11. Pumpkin seeds are another healthy snack with monounsaturated fats, the good fats, and a food source for magnesium.

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Magnesium promotes cellular health and aids in body functions. Food sources of magnesium are plentiful to help maintain the proper amounts of this vital mineral in the body. Here are 11 good food sources for magnesium in your diet to keep your body healthy.
magnesium, food sources, diet
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2016-35-05
Thursday, 05 May 2016 06:35 PM
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