Many people talk about the importance of calcium or iron in the diet, but few take into account other micronutrients as important as the mineral we are talking about today. We are referring to magnesium, a trace mineral that is involved in a multitude of functions in our body..
Magnesium is involved in many chemical reactions in our body. For example, it has anti-inflammatory effects, lowers blood pressure and is effective in the fight against type 2 diabetes. In this article we will see which foods are the richest in magnesium.
- To learn about other sources of calcium: “The 10 best sources of calcium (that are not dairy products)”.
12 foods that are good sources of magnesium
For our body to enjoy good health, it is essential to take enough magnesium.. It is the fourth most present mineral in the human body, and it is not good for our body to have to perform its functions without it. All kinds of problems can appear (metabolic, mood, concentration, etc.).
Unlike what happens with calcium or iron, most people are unaware of even a single source of calcium. Below we are going to see which foods rich in magnesium we should take into account so that we do not lack this mineral at any time.
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1. Avocado
Avocado is a highly recommended food in our diet.. Many will be surprised to discover that it is a fruit. In any case, eating avocado is very beneficial for our body. In addition to being a food rich in magnesium, it stands out above all for its contribution in monounsaturated fat.
2. Pumpkin seeds
Pumpkin seeds are a must in our diet.. Although traditionally the pumpkin was taken as just another vegetable and the seeds were thrown away, it has been seen that these have a high nutritional value. It is a very interesting food that little by little has been introduced in the diet, and its contribution in essential amino acids and magnesium stands out.
3. Dark chocolate
Cocoa is an excellent source of magnesium.. Because dark chocolate has a high cocoa content, this food is a very interesting source of magnesium. It is very important to have as little sugar as possible in chocolate. For example, a dark chocolate with 85% cocoa will always be better than one with 70%. The healthiest will dare to eat 100% pure cocoa chocolate.
- We recommend this article to learn more about anti-inflammatory foods: “The 11 most anti-inflammatory foods (and other of their properties)”.
4. Nuts and dried fruits
Dried fruits in general are very good sources of minerals.. In this case we point out walnuts, almonds and pistachios as foods rich in magnesium. This food can be eaten raw or roasted, and is eaten in all regions of the world. Although it is advisable to eat them regularly, we should generally not eat more than a handful a day. They represent an important caloric source.
5. Legumes
Legumes represent another food belonging to this list.. Indispensable in a healthy and balanced diet, legumes represent an important source of magnesium. Lentils, beans or chickpeas should be a staple food in every household at least once a week. Other properties and benefits of legumes are their fiber and essential amino acids.
6. Green leafy vegetables
Green leafy vegetables are those such as spinach, celery and chard.. They stand out for providing us with other minerals such as iron, but they are also a source of magnesium to take into account. They can be eaten raw or cooked, although it is a good idea to eat them raw whenever possible. When we cook the food the minerals such as magnesium remain there, but not many vitamins are lost.
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7. Flax seeds
Seeds in general are another food rich in minerals such as magnesium, magnesium and magnesium.. Taking them on a regular basis is a great idea to take care of our health. Flaxseeds are also very rich in omega-3 essential fatty acids. This is a type of nutrient that is not found in many foods. In the same way that happens with magnesium, it is advisable to take them into account.
8. Whole wheat
Whole wheat and wheat bran are a very good source of magnesium.. There are many countries that eat a lot of bread and other foods containing wheat flour, but in most cases it is refined wheat. This is a problem if we want to take magnesium. This mineral is found in a layer that covers the part of the grain, where the carbohydrates that give us energy are found.
9. Tofu
Tofu is a product that is made from soybeans, a legume, which is a source of energy.. It is therefore a good source of magnesium. This food is very interesting for its versatility when preparing different dishes and for being a source of essential amino acids. It is one of the foods most associated with veganism, although people who follow this diet consume a wide variety of foods of non-animal origin.
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10. Quinoa
Quinoa is a pseudocereal that has become very fashionable.. In any case, it is still a very interesting food at a nutritional level. We can find very good doses of magnesium and other minerals in quinoa. In addition, it stands out because it is one of the few plant foods that contains all the essential amino acids. This means that it is a very good source of protein for our body.
11. Sunflower seeds
Sunflower seeds are another food rich in magnesium.. We can add them to salads, in preparations such as breads or energy bars, or simply take them as a snack. It is an important source of omega-6 fatty acids, although in general we do not have to worry much about taking this type of nutrient. Contrary to omega-3 fatty acids, omega-6 fatty acids are present in more foods.
12. Figs
Figs are a fruit with a very good presence of minerals such as magnesium.*. They can be eaten both fresh and dried, and are also a good source of fiber. Although it is advisable not to eat too many at once. Beyond its excellent nutritional properties, it is a fruit that contains a considerable amount of calories. It contains many natural fruit sugars.
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