8 Of The Best Natural Sources Of Magnesium

These are usually fatigue and muscle cramps, a tendency to high blood pressure and clogging of blood vessels, depression and heart disease.

Magnesium is very important for our body because it participates in more than 300 biochemical processes.

It works by relaxing the blood vessels, lowers blood pressure, preserves the health of the nervous system, relieves fatigue and insomnia, reduces pain and muscle spasms and prevents heart attacks.

When it comes to daily intake, it is recommended for adult men is 400 – 420 mg, and for women an average of 310 – 360 mg of magnesium daily.

Some of the well-known and readily available foods contain magnesium in sufficient quantities for the human body.

Include them in your menu and through them enter this essential mineral for your health:

1. Spinach

In addition it contains plenty of iron, spinach is an excellent source of magnesium.
One cup of spinach contain as much as 150 mg of this mineral.
This green leafy vegetables have anti-inflammatory properties and protect against cardiovascular disease and cancer.
Folate, vitamin B group present in spinach, reducing inflammation of the blood vessels and lower blood pressure.
Since 25 percent of folate loses longer cooking spinach is best eaten raw or briefly cooked by steaming.

2. Dark Chocolate

It is estimated that 100 grams of dark chocolate contains more than half the recommended daily amount of magnesium.
It is known that chocolate with a high percentage of cocoa preserves the health of the heart, elevates mood and regulates blood sugar due to low glycemic index.
Flavonoids from dark chocolate to relax blood vessels and lower blood pressure.

3. Brown or brown rice

Cup brown rice contains about 20 percent of the recommended daily allowance of magnesium.
It has twice as much magnesium and vitamins B1 and B3 than white rice.
Since it operates against the protein angiotensin II which raises blood pressure, the rice lowers blood pressure and reduces the risk of vessel occlusion.
It also decreases the risk of colon cancer and diabetes type 2 diabetes.

4. Almonds

To 100 g of almonds is contained as much as 75 percent of the recommended daily allowance of magnesium.
In addition, they are rich in copper, manganese, zinc, phosphorus and iron.
Thanks to its magnesium, vitamin E and other antioxidants almonds stimulate blood flow, protect the heart and blood vessels, lower blood pressure and reduce fatigue.

5. Figs

This extremely healthy Mediterranean fruit, and fresh and dried form, is rich in many vitamins and minerals such as calcium, copper, manganese, potassium, iron, phosphorus, selenium and zinc.
Four cups dried figs containing 100 percent of the recommended daily allowance of magnesium.
Thanks to the content of potassium and magnesium, figs have the effect of lowering blood pressure, but because of the vitamin B-complex lift the mood and increase energy levels.

6. Okra

This yam and the legume in the East been used for centuries in cooking as well as for the treatment of digestive disorders, intestinal problems, heart disease, liver diseases and the like.
Okra contributes to weight loss and reduces fatigue.
One cup of okra comprising 70 mg of magnesium, which is about 15 percent of the recommended daily allowance of the minerals.
Okra also is rich in fiber and vitamins B6, A and C.

7. Avocado

This super fruit that originated in Mexico and Central America contain more vitamins and minerals than any other type of fruit.
It is a rich source of magnesium, potassium, phosphorus, zinc, iron and copper.
One medium-sized fruit contains 15 percent of the recommended daily amount of magnesium.
Avocado reduces fatigue and calms the nervous system and is recommended for pregnant women and those who are under stress.
Additionally, thanks to magnesium and potassium naturally lowers blood pressure and keeps the heart and blood vessels.

8. Pumpkin

Cup of chopped pumpkin contains about 60 mg of magnesium.
Pumpkin is an excellent diuretic, helps with inflammation of the urinary tract, kidney and gall bladder, rheumatic diseases and the like.
In addition to magnesium, contains phosphorus and calcium, which are important for building healthy bones, followed by iron and potassium, which is important for heart health, and manganese, which protects the skin.
Pumpkin seeds also are rich in magnesium – 100 g contain more than 70 percent of the recommended daily allowance of magnesium.

Other significant natural sources of magnesium are:

  • the cycle: 1 cup – 100 mg magnesium,
  • Broccoli: 1 cup – 33 mg magnesium,
  • Bananas: 1 banana medium size – 30 mg magnesium,
  • Lentils: 1 cup – 18 percent of the recommended daily allowance of magnesium
  • Cucumbers: 1 cup – about 40 mg of magnesium
  • Peas: 1 cup – 70 mg magnesium,
  • cashews: 100 g – 70 mg of magnesium
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