Magnesium-RichFoods That Are Super_Healthy

[View Online]( Magnesium-Rich Foods That Are Super Healthy Magnesium is found in a variety of nutrient-dense foods, including whole grains, nuts, seeds, legumes, and several fruits and vegetables. Magnesium is an extremely important mineral. It’s involved in hundreds of chemical reactions in your body and helps you maintain good health, but many people don’t reach the Daily Value (DV) of 420 milligrams (mg). Yet, you can easily meet your daily needs by eating foods high in magnesium. Here are 10 healthy foods that are high in magnesium. 1. Dark chocolate Dark chocolate is as nutritious as it is flavorful. It’s very rich in magnesium, with 65 mg in a 1-ounce (oz.), or 28-gram (g), serving, which is about 15% of the DV. Dark chocolate is also in high in iron, copper, and manganese and contains prebiotic fiber that can help feed the beneficial bacteria in the gut. What’s more, it’s loaded with beneficial antioxidants. These are nutrients that neutralize free radicals, which are harmful molecules that can damage your cells and lead to disease. Dark chocolate is especially beneficial for heart health, as it contains flavanols, which are powerful antioxidant compounds that prevent LDL (bad) cholesterol from oxidizing and sticking to the cells that line your arteries. To make the most of dark chocolate’s benefits, choose a product containing at least 70% cocoa solids. A higher percentage is even better. 2. Avocados The avocado is an incredibly nutritious fruit and a tasty source of magnesium. One medium avocado provides 58 mg of magnesium, which is 14% of the DV. Avocados are also high in potassium, B vitamins, and vitamin K. Plus, unlike most fruits, they’re high in fat — especially heart-healthy monounsaturated fat. In addition, avocados are an excellent source of fiber. In fact, most of the carbs in an avocado come from fiber, making it very low in digestible carbs. Studies have shown that eating avocados can reduce inflammation, improve cholesterol levels, and increase feelings of fullness after meals. 3. Nuts Nuts are nutritious and tasty. Types of nuts that are particularly high in magnesium include almonds, cashews, and Brazil nuts. For instance, a 1-oz. (28-g) serving of cashews contains 83 mg of magnesium, or 20% of the DV. Most nuts are also a good source of fiber and monounsaturated fat and have been shown to improve blood sugar and cholesterol levels in people with diabetes. Brazil nuts are also extremely high in selenium. In fact, just one Brazil nut provides nearly 175% of the DV for this mineral. Additionally, nuts are anti-inflammatory, beneficial for heart health, and can reduce appetite when eaten as snacks. 4. Legumes Legumes are a family of nutrient-dense plants that include lentils, beans, chickpeas, peas, and soybeans. They’re very rich in many different nutrients, including magnesium. For instance, a 1-cup (172-g) serving of cooked black beans contains an impressive 120 mg of magnesium, which is 29% of the DV. Legumes are also high in potassium and iron and a major source of protein for vegetarians. Because legumes are rich in fiber and have a low glycemic index (GI), they may help lower cholesterol levels, improve blood sugar control, and reduce the risk of heart disease . A fermented soybean product known as natto is also considered an excellent source of vitamin K2, which is important for bone health. 5. Tofu Tofu is a staple food in vegetarian diets due to its high protein content. Made by pressing soybean milk into soft white curds, it’s also known as bean curd. A 3.5-oz. (100-g) serving contains 35 mg of magnesium, which is 8% of the DV. One serving also provides 10 g of protein and a good amount of calcium, iron, manganese, and selenium. Additionally, some studies suggest that eating tofu and other soy products can protect the cells lining your arteries and may be associated with a decreased risk of stomach cancer. 6. Seeds Seeds are incredibly healthy. Many varieties — including flax, pumpkin, and chia seeds — also contain high amounts of magnesium. Pumpkin seeds are a particularly good source, with 168 mg in a 1-oz. (28-g) serving. This amounts to a whopping 40% of the DV for magnesium . In addition, seeds are rich in iron, monounsaturated fat, and omega-3 fatty acids. What’s more, they’re extremely high in fiber. In fact, nearly half of the carbs in most seeds come from fiber They also contain antioxidants, which protect your cells from harmful free radicals produced during metabolism. Flaxseed has also been shown to reduce cholesterol levels and may have benefits against breast cancer. 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