Magnesium is essential for everything from bones and muscles to vital organs throughout the body. Food sources are the most efficient way of getting adequate amounts of the important mineral.
Research indicates most Americans don’t eat enough magnesium-rich food sources, writes dietitian Christin L. Seher in Today’s Dietitian. Furthermore
, heart disease, high blood pressure, diabetes, and kidney disease may cause magnesium deficiencies. Cardiac problems, loss of appetite, fatigue and nausea are among the signs of low magnesium levels.
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Studies also suggest magnesium plays a role in heart health by reducing the risk of hypertension and atherosclerosis, which clogs the arteries and leads to heart disease. Researchers have found that magnesium may help protect against sudden cardiac death in people who have no history of heart disease.
Introduce these seven magnesium-rich food sources into your daily diet for a healthy heart and overall well-being:
1. Dark, leafy green vegetables
are packed with vitamins and minerals, especially magnesium, to act as superfoods. Spinach, kale, collard greens, and Swiss chard are among the veggies for these health benefits, Everyday Health notes
2. Nuts and seeds
contain protein to keep you motivated during the day. They also have plenty of magnesium. Enjoy Brazil nuts, pecans, pine nuts, cashews, almonds, pumpkin seeds, and sunflower seeds, says Everyday Health.
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contain potassium to lower blood pressure naturally, according to ABC News
. They fill you up to satisfy the appetite and boost the metabolism. They work well alone, on cereal, or in a smoothie.
helps to lower harmful cholesterol to reduce the risk of heart disease. It also has omega-3 fatty acids, which are beneficial for cardiovascular health. Oatmeal is fiber-rich to make you feel full without adding fatty foods.
5. Whole grains
that provide the most magnesium per serving include brown rice, buckwheat and millet, says Livestrong
. Choose whole-grain breads and pasta over refined versions for more nutrients.
, such as salmon and halibut, are magnesium-rich food sources. They also contain heart-healthy omega-3 fatty acids.
may help to reduce the risk of obesity and heart disease, Medical News Today reports
. Tofu contains calcium, protein, and iron to help with oxygen-rich blood to the heart.
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