25 Magnesium -rich foods that can reduce their risk of anxiety, depression, heart attacks and more

Veröffentlicht:

Aktualisiert:

Von: Natur.wiki Autoren-Team

Magnesium ist ein essentieller Mineralstoff, der eine wichtige Rolle für die menschliche Gesundheit spielt. Während es für über 600 Funktionen im Körper verantwortlich ist – einschließlich des Energiestoffwechsels und der Bildung von Proteinen – schätzen Experten, dass etwa 50% der Menschen einen Mangel haben. Da es eine wichtige Rolle bei der Immunantwort, der Knochengesundheit, der Muskelleistung, der Blutzuckerregulierung und vielen anderen Funktionen spielt, ist es wichtig, dass Sie genügend Magnesium haben. Die gute Nachricht ist, dass es eine Vielzahl von Lebensmitteln gibt, die reich an Magnesium sind. Indem Sie diese in Ihre Ernährung aufnehmen, können Sie sicherstellen, dass Sie sich …
Magnesium -containing products: bananas, pumpkin seeds, blue poppy, cashew nuts, beans, almonds, sunflower seeds, oatmeal, buckwheat, peanuts, pistachios, dark chocolate and sesame (Symbolbild/natur.wiki)

magnesium is an essential mineral that plays an important role in human health. While it is responsible for over 600 functions in the body - including the energy metabolism and the formation of proteins - experts estimate that about 50% of people have a deficiency. Since it plays an important role in the immune response, bone health, muscle performance, blood sugar regulation and many other functions, it is important that you have enough magnesium.

The good news is that there are a variety of foods that are rich in magnesium. By taking them into your diet, you can make sure that you stay away from the different consequences that can result from a magnesium deficiency. Although dietary supplements are available, it is easiest to determine the recommended daily value from fresh fruit, vegetables, fish and nuts.

why your body needs magnesium

Every cell contains magnesium. While this includes muscles, blood and soft tissue, 60% of the magnesium contained in your body is located in your bones. It is important to prevent a variety of health conditions, including osteoporosis, inflammatory diseases, metabolic syndrome and diabetes.

Since this mineral plays a key role in many internal processes, problems such as insulin resistance, PMS, migraines, obesity, diabetes and depression can be improved with increasing absorption. In a study, for example, magnesium supplement was tested in people with type 2 diabetes. The results showed that those who received the addition improved their insulin sensitivity and metabolic control.

35 foods with a high magnesium content

While additions are an option, you can get light enough magnesium through your diet. By adding Food to the following list, make sure that you give your body everything it needs to work optimally. The recommended daily dose is 400-420 mg per day for men and 310-320 mg for women.

Top 15 food with the highest magnesium content:

  1. hemp seeds: portion size 1/4 cup, 272 mg magnesium content
  2. pumpkin seeds - grains: portion size 28g, 168 mg magnesium content
  3. sunflower seeds: portion size 1/4 cup, 113 mg magnesium content
  4. Swiss chard, cooked: portion size 1/2 cup, 86mg magnesium content
  5. almonds, roasted dry: portion size 28g, 80 mg magnesium content
  6. spinach, cooked: portion size ½ cup, 78 mg magnesium content
  7. cashew nuts, roasted dry: portion size 28g, 74 mg magnesium content
  8. pumpkin seeds in the shell: portion size 28g, 74 mg magnesium content
  9. peanuts, oil roasted: portion size ¼ cup, 63 mg magnesium content
  10. grain, wheat schnitzel: portion size 2 large cookies, 61 mg magnesium content
  11. soy milk, normal or vanilla: portion size 1 cup, 61 mg magnesium content
  12. black beans, cooked: portion size ½ cup, 60 mg magnesium content
  13. Edamame, peeled, cooked: portion size ½ cup, 50 mg magnesium content
  14. Dark chocolate (60-69% cocoa): portion size 28g, 50 mg magnesium content
  15. peanut butter, smooth: portion size 2 tablespoons, 49 mg magnesium content

    16. Additional magnesium sources:

    • bread, whole grain bread: portion discs of size 2, 46 mg magnesium content
    • avocado, rolled: portion size 1 cup, 44 mg magnesium content
    • potato baked with skin: 43 mg magnesium content
    • rice, brown, cooked: portion size ½ cup, 42 mg magnesium content
    • yogurt, normal, low in fat: portion size 220g, 42 mg magnesium content
    • breakfast cereals: portion size 10% accumulation, 40 mg magnesium content
    • oatmeal, immediately: portion pack size 1, 36 mg magnesium content
    • kidney beans, in doses: portion size ½ cup, 35 mg magnesium content
    • banana: portion size 1 medium, 32 mg magnesium content
    • cocoa powder - unsweetened: portion size 1 tablespoon, 27 mg magnesium content
    • salmon, Atlantic, bred: portion size 84g, 26 mg magnesium content
    • milk: portion size 1 cup, 24–27 mg magnesium content
    • Heilbutt, cooked: portion size 84g, 24 mg magnesium content
    • raisins: portion size ½ cup, 23 mg magnesium content
    • chicken breast, roasted: portion size 84g, 22 mg magnesium content
    • beef, ground, 90% lean: portion size 84g, 20 mg magnesium content
    • broccoli, chopped and cooked: portion size ½ cup, 12 mg magnesium content
    • rice, white, cooked: portion size ½ cup, 10 mg magnesium content
    • apple: portion size 1 medium, 9 mg magnesium content
    • carrot, raw: portion size 1 medium, 7 mg magnesium content

    sources:

    • https://pubmed.ncbi.nlm.nih.gov/25540137/
    • https://pubmed.ncbi.nlm.nih.gov/28140318/
    • https://www.healthline.com/nutrition/10-proven-magnesium-benefits
    • https://pubmed.ncbi.nlm.nih.gov/12663588/
    • https://my.clevelandclinic.org/health/articles/15650-magnesium-rich-food