Why is Magnesium essential?
Magnesium is a vital mineral that plays a crucial role in the proper functioning of our bodies. It is involved in over 300 biochemical processes, from muscle and nerve function to bone health and energy production. Meeting your daily magnesium requirement is essential for maintaining overall well-being. The human body needs 310 to 420 mg of magnesium in a day. While it’s always best to get your nutrients from a balanced diet, there are certain foods where just a spoonful can provide a significant portion of your daily magnesium needs.
Quinoa
A tablespoon of cooked quinoa contains approximately 15 milligrams of magnesium. This versatile grain is not only a good source of magnesium but also offers a complete protein profile.
Dark chocolate
For those with a sweet tooth, there’s good news. Dark chocolate with a high cocoa content contains approximately 25 milligrams of magnesium per tablespoon. However, be mindful of portion control due to its calorie content.
Sunflower seed
Just one tablespoon of sunflower seeds contains about 11 milligrams of magnesium. They are also a source of vitamin E and other antioxidants.
Pumpkin seeds
A single tablespoon of pumpkin seeds contains approximately 37 milligrams of magnesium, making them a nutritious and convenient magnesium source. These small seeds are also packed with protein, fibre, and healthy fats.
Spinach
Dark leafy greens like spinach are a great source of magnesium. A tablespoon of cooked spinach provides roughly 20 milligrams of magnesium. Incorporating more greens into your diet can offer numerous health benefits.
Chia seeds
Chia seeds are another magnesium-rich option, offering around 15 milligrams of magnesium per tablespoon. They are also high in fibre, omega-3 fatty acids, and other essential nutrients.
Almonds
A tablespoon of almonds provides about 12 milligrams of magnesium. Almonds are a tasty and portable snack that can easily contribute to your magnesium intake.
Cashews
Cashews contain roughly 18 milligrams of magnesium in a single tablespoon. They are not only delicious but also a good source of healthy fats and protein.
Sesame seeds
Sesame seeds are rich in magnesium, offering around 32 milligrams per tablespoon. They are commonly used in cooking and baking and can be sprinkled on various dishes for added flavour and nutrition.
Health benefits of magnesium
Magnesium is essential for proper muscle and nerve function. It helps muscles relax and contract, and it supports the functioning of the nervous system. Magnesium plays a role in maintaining a steady heartbeat and may help lower blood pressure. It works in harmony with calcium and vitamin D to keep bones strong. It can help regulate blood sugar levels and reduce the risk of developing type 2 diabetes. Magnesium has been linked to improved mood and sleep quality, making it important for overall mental well-being.
Health tips
The amount of magnesium each of these food items contains might vary depending on the quality and other factors. It is important to check the symptoms of magnesium deficiency and consult a doctor. A health expert can guide you and recommend you the right kind of dosage. While some patients can fill the magnesium deficiency with just foods, some others need supplements.
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