The QUEEN of OF HEALTH that Protects the HEART, NERVES and RELAXES the MUSCLES: These 10 foods are full of magnesium!
Magnesium is properly known as the mineral of life since our bodies could not function without it. It is crucial for the functioning of the nervous system and muscles, but most adults lack it. To increase your magnesium intake, include these foods on your plate every day.
Almonds
There are 105 milligrams of magnesium in 30 grams of almonds. They are also rich in vitamin E, an antioxidant that maintains immunity and helps maintain eye health. They are loaded with protein that makes you feel full and helps with weight loss, and heart-healthy omega 3 fatty acids.
Sesame seeds
There are 101 milligrams of magnesium in 30 grams of toasted sesame seeds. Sesame seeds are also a good source of iron and vitamin B6.
Mix them into granola or add them to a dish that you stir-fry.
Sunflower seeds
There are 128 milligrams of magnesium in 30 grams of sunflower seeds. Sunflower seeds are a very good source of calcium and polyunsaturated fats that help lower bad cholesterol in the blood, when consumed in moderation.
You can eat them as snacks, but be aware that most packaged sunflower seeds contain a lot of salt. That’s why it’s better to buy raw sunflower seeds that you’ll just fry, and you can also add them to salads.
Bananas
One banana contains 22 milligrams of magnesium. Bananas that are still a little green are one of the best sources of resistant starch, a healthy carbohydrate that keeps you full and boosts your metabolism. Bananas also contain potassium, an electrolyte that aids in blood pressure regulation.
What is the best way to eat them? The options are endless: make a smoothie, slice a banana and add it to your oatmeal, slice it on toast spread with peanut butter, or simply peel a banana and eat it.
Cashew nut
There are 89 milligrams of magnesium in 30 grams of cashews. One serving of cashews provides almost 10 percent of the recommended daily intake of iron. These nuts are also high in folic acid and vitamin K.
Eat them alone as a tasty snack or add to a salad.
Tofu
There are 37 milligrams of magnesium in 65 grams of tofu, and the same amount of this vegetarian source of protein meets 43 percent of the daily calcium needs. Tofu will also give you a dose of iron, a mineral that the body needs to produce hemoglobin, a protein that helps red blood cells deliver oxygen to all body cells.
Tofu is neutral and will take on the flavor of any food you cook it in, so you can make savory and sweet preparations with it. There is white, smoked, smoked with additives and grilled tofu.
Try using white to prepare complex savory dishes (a healthy, ecological and dietary substitute for meat, fish and eggs) and deep-fry, preferably previously marinated in tamari or soy sauce.
After that, you can cover the fried or grilled tofu “schnitzel” with sauce as desired and eat it with pasta, rice, you can prepare it grated, on fetice, in fritters. Smoked tofu is used mainly as a ready-made, cold cut for sandwiches, but it is also added during cooking if we want a smoky taste. You can also put very hard tofu on the grill.
Pumpkin seeds
30 grams of pumpkin seeds contain 74 milligrams of magnesium. They are also a good source of fiber, heart-healthy monounsaturated fats, and they don’t lack protein either. Due to the fiber and protein, pumpkin seeds are an excellent snack for anyone who wants to lose weight.
Fry them in a pan until golden brown and starting to crack, about four minutes, then transfer them to a baking sheet. Shake them occasionally until they cool completely. Pumpkin seeds are also a spicy addition to salads.
Flax seeds
Magnesium is found in one tablespoon of whole flax seeds. If you sprinkle ground flax seeds on yogurt or cereal, you’ll have a heart-healthy breakfast. A tablespoon of flax seeds contains more than half of the daily recommended intake of omega 3 fatty acids, and they also contain fiber and antioxidants.
Flax seeds have a nutty taste, which is why they go well with yogurt or cereal or in a smoothie. It is only important to grind them before consumption (or buy them ground), because otherwise they will just pass through the body without digesting them and thus you will not benefit from them.
Broccoli
65 grams of cooked broccoli contains 51 milligrams of magnesium and more vitamin C than an orange.
You will get the most nutrients from broccoli if you eat it raw or lightly steamed and in combination with tomatoes.
Peas
Peas provide 48 milligrams of magnesium and nearly a daily intake of vitamin C in 130 grams. Peas are also high in protein, potassium, and vitamin A.
Toss peas in a quick stir-fry or add them to a salad, make a hearty pea soup, make rice-biji, add to pasta, and you can eat young peas raw.
The QUEEN of OF HEALTH that Protects the HEART, NERVES and RELAXES the MUSCLES: These 10 foods are full of magnesium!
