Magnesium is an important mineral that plays a role in more than 300 biochemical reactions in the body, including maintaining muscle function, nerve health and energy production. However, about 15-20% of the population in developed countries has magnesium deficiency. Magnesium deficiency can lead to several health problems, including pathological heart rhythms, hypertension, heart stop, heart disease, diabetes and osteoporosis. Inclusion in your diet rich in magnesium is a simple way to overcome this gap. Here are five high -magnesium products. Dark chocolate
Good news for chocolate lovers. Yes, dark chocolate is a very rich magnesium source. It provides about 65 mg per 1-wit (28-grams), which is approximately 14% of the daily value (DV). It is also rich in antioxidants, which can reduce inflammation and improve heart health. However, moderation is a key from the calorie content and sugar. Enjoy a square or two dark chocolate as a dessert or bran it over oatmeal or yogurt. Choose quality brands with minimal sugar to maximize the benefits.Avocade
Avocado can give you a daily dose of magnesium. This is a solid magnesium source. One average avocado contains about 58 milligrams. Avocado is rich in potassium, healthy fats and fiber. This fruit si is also good for heart and digestive health. Dilute the avocado on whole grain toast, add slices to sandwiches or mixed into a salad. To increase nutrients, combine avocado with pumpkin seeds.Almond
Almonds dense with magnesium. This nut has about 80 milligrams per ounce (approximately 23 almonds). They are also packed with healthy fats, protein and vitamin E, everything is great for a healthy heart. Regular consumption of nuts is also associated with improved cardiovascular health, partly due to the role of magnesium in regulating blood pressure. Think that there are several almonds between the food as a snack or sprinkle with sliced almonds over yogurt or oatmeal. However, remember the size of the servings, because the almonds are dense.
Spinach
Dark leaf greens, like spinach, are one of the best magnesium sources. One cup of cooked spinach provides about 157 milligrams of magnesium, approximately 37% of the recommended daily benefits (RDA) for adults. Spinach is also rich in iron, vitamins A and C and antioxidants. This can reduce oxidative stress and help reduce the aging. You can throw fresh spinach leaves into the salads with pouring nuts and berries to enhance nutrients. Or mix the spinach in smoothies with a banana and almond milk for a delicious breakfast. Black beans
The legumes are especially in magnesium. Black beans-available option, rich in magnesium. They can provide about 120 milligrams of magnesium per boiled glass. They are also high in fiber and protein, which means that they are beneficial for digestive health, and promote satiety. Studies also suggest that legumes such as black beans can reduce type 2 diabetes. Add black beans to tacos, buritos or fast food salads.
