Magnesium is a necessary mineral for all body functions. Your heart, muscles kidneys all need magnesium to work in a right way. This mineral is also important to build teeth and bones. It also helps in maintaining proper levels of other minerals such as calcium, potassium and zinc. Magnesium is necessary for fit and fine body so, having magnesium enriched food is necessary.
If your body has low magnesium, it can cause muscle cramps, abnormal heart beat, frequent headache, anxiety, depression, fatigue, weakness, and poor sleep. The need of magnesium may vary according to age and gender. Need of magnesium is higher in a pregnant woman.
Here are some foods that you must include in diet to get right amount of magnesium for your body:
Pumpkin Seeds :
Pumpkin seeds are fine source of magnesium. Besides this, pumpkin seeds are rich in iron, copper, manganese, monounsaturated fat and omega-3 fatty acids. These small seeds are high in fiber and vitamins E, K, C and B.
They also contain antioxidants, which can help fight against harmful free radical that damage your health. Regular intake of pumpkin seeds can help lower your cholesterol level and manage your blood sugar level. These also help boost your energy, fight anxiety, relieves arthritis pain, improve your heart and bone health. You can eat a handful of roasted pumpkin seeds and also add them in desserts and other dishes.
Various green vegetables contain high content of magnesium and spinach is one of them. Cooked spinach is also rich in calcium that your body can easily absorb. Furthermore, spinach is an excellent source of different nutrients, iron, manganese and vitamins A, C and K. You can also find zinc, copper, folate, selenium, protein and dietary fiber in it. Spinach is also loaded with flavonoids and carotenoids.
Regular intake of it can help in detoxification, improving immunity, strengthening your bones, boosting your bones and improving your heart health. If your blood pressure high and you want to improve your eye sight, you must have it. You can add spinach to snacks, salads and soups.
Almonds are good source magnesium and you can take them on daily basis. Just handful of almonds can fulfill your 20 percent of daily requirement. Almonds are rich in vitamin E, protein and heart-healthy omega-3 fatty acids. These nuts also contain fiber, calcium, zinc, phosphorous, iron, and vitamin B.
Regular intake of almonds helps improve your blood sugar level, enhances heart health, reduces cholesterol level, boosts your brain power and strengthens bones. If you want to improve your hair and skin health, you must have almonds. Almonds soaked for whole night in water can do wonder to your health.
Tofu is a staple food and high in protein content. It is made by curdling fresh soy milk, pressing it into a solid block and then cooling it. It is enriched with magnesium, protein, calcium, iron, manganese, zinc, phosphorous, selenium and vitamin B1. This highly nutrient-dense food is also low in calories.
Eating tofu may protect you from heart disease, boost your immunity, improve your bone health and reduce risk of stomach cancer. You can add tofu in soups, salads, desserts, smoothies, and shakes.
Oatmeal is another fine source of magnesium and you must take it regularly. Oatmeal is high in vitamin B, protein, iron, selenium, fibre, and manganese. It also contains folate, potassium and omega -3 fatty acids. It contains phytonutrients and antioxidants and help in reducing inflammation. The people who want to reduce their weight must include oatmeal in their food.
So, start your day with one bowl of oatmeal to feel more active and energetic. You can add also add nuts and fruit to make it tasty.
Black Beans :
Black beans are good source of magnesium, protein, fiber and antioxidants. They contain micronutrients like iron, calcium, potassium, and zinc. Black beans can help in lowering blood sugar levels, improving cardiovascular health, maintaining healthy bones and reducing risk of cancer.
You can black beans to your soups, salads, dips and other dishes.
These are some food items that you must include in your diet to take a right amount of magnesium.
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