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- 知识就是力量 • 快乐有益健康
Food Rich in Magnesium
August 26, 2023 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) (1Trusted Source , 2Trusted Source ). Yet, you can easily meet your daily needs by eating foods high in magnesium. Here are 10 healthy foods that are high in magnesium. 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 (3Trusted Source ). 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 (3Trusted Source , 4Trusted Source ). 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 (5Trusted Source ). 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 (6Trusted Source ). To make the most of dark chocolate’s benefits, choose a product containing at least 70% cocoa solids. A higher percentage is even better. SUMMARY 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 (7Trusted Source ). 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 (7Trusted Source ). 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 (7Trusted Source ). Studies have shown that eating avocados can reduce inflammation, improve cholesterol levels, and increase feelings of fullness after meals (8Trusted Source , 9Trusted Source , 10Trusted Source ). SUMMARY 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 (11Trusted Source ). 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 (12Trusted Source ). Brazil nuts are also extremely high in selenium. In fact, just one Brazil nut provides nearly 175% of the DV for this mineral (13Trusted Source ). Additionally, nuts are anti-inflammatory, beneficial for heart health, and can reduce appetite when eaten as snacks (14Trusted Source ). SUMMARY 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 (15Trusted Source ). Legumes are also high in potassium and iron and a major source of protein for vegetarians (15Trusted Source , 16Trusted Source ). 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 (17Trusted Source , 18Trusted Source ). A fermented soybean product known as natto is also considered an excellent source of vitamin K2, which is important for bone health (19Trusted Source ). SUMMARY 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 (20Trusted Source ). One serving also provides 10 g of protein and a good amount of calcium, iron, manganese, and selenium (20Trusted Source ). 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 (21Trusted Source , 22Trusted Source ). SUMMARY 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 (23Trusted Source ). In addition, seeds are rich in iron, monounsaturated fat, and omega-3 fatty acids (24Trusted Source , 25Trusted Source , 26Trusted Source ). What’s more, they’re extremely high in fiber. In fact, nearly half of the carbs in most seeds come from fiber (24Trusted Source , 25Trusted Source , 26Trusted Source ). They also contain antioxidants, which protect your cells from harmful free radicals produced during metabolism (27Trusted Source , 28Trusted Source ). Flaxseed has also been shown to reduce cholesterol levels and may have benefits against breast cancer (29Trusted Source , 30Trusted Source ). SUMMARY Grains include wheat, oats, and barley, as well as pseudocereals like buckwheat and quinoa. Whole grains are excellent sources of many nutrients, including magnesium. A 1-cup (168-g) serving of cooked buckwheat contains 86 mg of magnesium, which is 20% of the DV (31Trusted Source ). Many whole grains are also high in B vitamins, selenium, manganese, and fiber (32Trusted Source ). In controlled studies, whole grains have even been shown to reduce inflammation and decrease several risk factors for heart disease (33Trusted Source , 34Trusted Source ). SUMMARY Fish, especially fatty fish, is incredibly nutritious. Many types of fish are high in magnesium, including salmon, mackerel, and halibut. In fact, a 3.5-oz. (100-g) serving of cooked salmon packs 30 mg of magnesium, which is 7% of the DV (35Trusted Source ). It also provides an impressive 22 g of high quality protein (35Trusted Source ). In addition, fish is rich in potassium, selenium, B vitamins, and various other nutrients (36Trusted Source ). What’s more, a high intake of fatty fish has been linked to a decreased risk of several chronic conditions, including heart disease (37Trusted Source ). These benefits have been attributed to the high amounts of omega-3 fatty acids. SUMMARY Bananas are among the most popular fruits in the world. They’re most well-known for their high potassium content, which can lower blood pressure and is linked to a reduced risk of heart disease (38Trusted Source , 39Trusted Source ). Plus, they’re also rich in magnesium, with 37 mg of magnesium, or 9% of the DV, in one large banana (40Trusted Source ). In addition, bananas provide vitamin C, vitamin B6, manganese, and fiber (40Trusted Source ). Ripe bananas are higher in sugar and carbs than most other fruits, so they may not be suitable for people following a low carb diet (41Trusted Source ). However, a large portion of the carbs in unripe bananas is resistant starch, which doesn’t get digested and absorbed (41Trusted Source ). Resistant starch may also help lower blood sugar levels, reduce inflammation, and improve gut health (42Trusted Source , 43Trusted Source ). SUMMARY Leafy greens are highly nutritious and many types are loaded with magnesium. Leafy greens with significant amounts of magnesium include kale, spinach, collard greens, turnip greens, and mustard greens. For instance, a 1-cup (180-g) serving of cooked spinach has 158 mg of magnesium, or 37% of the DV (44Trusted Source ). In addition, leafy greens like spinach are also an excellent source of several nutrients, including iron, manganese, and vitamins A, C, and K (44Trusted Source ). Leafy greens also contain many beneficial plant compounds, which help protect your cells from damage and may reduce cancer risk (45Trusted Source , 46Trusted Source , 47Trusted Source ). SUMMARY Magnesium is an important mineral that you may not be getting enough of in your daily diet. Fortunately, there are many nutritious foods that can help you meet your needs. Be sure to eat a balanced diet that includes some of the foods listed above to boost your intake of magnesium and many other important nutrients.
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请大家一起呼吁：祖国文明建设应从央视和国营媒体带头禁刊酒类广告做起。酒，从精神到肉体已经伤害了无数国人！