Thursday, August 4, 2022

Top 5 Food Sources of Magnesium - See What To Eat

 Magnesium deficiency can result in unpleasant ailments, such as eyelid twitching or calf cramps. If the diet lacks magnesium, it can also adversely affect our nervous system. Therefore, it is important to have magnesium in your food. Here are some ways to supplement this micronutrient.

Surely you have heard the statement more than once that we are what we eat. It has a very literal meaning because food provides us with those vitamins, microelements, and building materials that our body does not produce. The presence of magnesium in food is quite common, but the modern diet can lead to its deficiency. Especially if it is dominated by highly processed foods.

Additionally, drinking a lot of tea, coffee and alcohol flushes out magnesium and impairs its absorption. Therefore, the more coffee we drink at work and beer after work, the more we should consume magnesium-rich foods. In addition, it is good to think about supplementing with B vitamins.

Apart from these specific benefits of eating food, we will also improve the quality of our food. It just so happens that a good source of magnesium is also often a source of other important ingredients, such as vitamin C, iron and potassium. There is also often more fiber in foods containing magnesium and vitamin B than in highly processed foods. Therefore, they have a positive effect on our metabolism.

Some people try to supplement magnesium with pills or vitamin drinks after a hard week. This is not the worst way if we need to fill the gaps quickly. After all, it's best to know the natural sources of magnesium. A proper diet based on vegetables, fruits and grain products is better for our bodies.

Is such food sufficient? Even if we know what contains magnesium, we do not always know how much we can find in products. Some people think that using supplements is more reliable. This is not entirely true. It is worth using them in case of large deficiencies, in order to make up for the deficiencies faster. However, we can find everything we need in food. It is enough to choose them properly.

Magnesium sources like nuts, some vegetables, and fruits are also just delicious. It is worth finding them in our diet. A separate issue is the reduction of stimulants and stressful situations if we noticed that we feel really bad. Long-term deficiency of this microelement may lead to serious diseases. Better not to count on the fact that everything will go away when you eat, for example, millet with nuts.

There are two ways to obtain magnesium in your food: by using raw, fresh foods, or by making foods that are a source of magnesium. Here are five raw sources of magnesium that we can access virtually immediately, without worrying about cooking or frying:

  • Nuts - including almonds, peanuts, and pistachios.
  • Pumpkin seeds - apart from magnesium, they also contain vitamin B6, which perfectly supports its absorption, as well as numerous vitamins, niacin, and folic acid. They are a good supplement to a slimming diet. Pumpkin seeds will help to replenish the deficiency of magnesium in the body.
  • Sunflower seeds - are a good source of magnesium because it is very accessible. Sunflower seeds are available in every store. They can be eaten as a snack or added to salads, baked goods, or muesli.
  • Bananas - they are not only natural sources of magnesium but also a great idea for lunch or breakfast supplements. In addition to magnesium, they contain a lot of potassium, which should be part of any magnesium supplementation diet.
  • Parsley - inconspicuous green leaves that we add to the soup are a real battery of vitamins. As it turns out, they also contain a lot of magnesium. It can be added to sauces, soups, and green smoothies.

We usually think of foods that contain magnesium as fruits, vegetables, or grains. However, a good way to supplement this micronutrient is to increase the amount of warm food. What does magnesium contain, and at the same time can be suitable for preparing a dinner? First of all, groats. A buckwheat sauce seasoned with green parsley may be one example of such a dish. Green vegetables and sprouts should also be included in a diet rich in magnesium.

One of the secrets of good magnesium absorption is its proper correlation with other ingredients. The presence of magnesium compounds in food is not enough for the body to assimilate them well. Foods rich in magnesium are good to combine with proteins that support its absorption. At the same time, it is worth avoiding calcium supplements. Oxalates also contribute to better magnesium absorption. So you can include sorrel or spinach in your food once a week. Remember that eating products with oxalate in greater amounts is toxic.

Few people realize that mushrooms are also a good source of magnesium. Among the more easily digestible ingredients, perfect for dinner, we should also mention arugula, leaf beet and beetroot, artichokes, brown rice, and corn. Their presence in food will guarantee an adequate supply of magnesium.

Natural sources of magnesium are not only fruit, nuts, and groats. What does magnesium contain besides them? The popular Muszynianka contains a lot of it. But there are foods rich in magnesium that will please even the biggest opponents of healthy eating. Probably the best of them is cocoa. Although cocoa fruits can be said to belong to the plant world, most often we deal with chocolate or processed cocoa powder. Nevertheless, even in food so far removed from salads and groats, there is a large dose of magnesium.

If you are interested in more exotic sources of magnesium, try spirulina tablets. Algae containing chlorophyll are classified as superfoods. In addition to magnesium, they contain a lot of protein, vitamin B12, and beta carotene. So they're perfect for vegans.

As you can see, the presence of magnesium in food is quite common. It will be found by amateurs of unusual flavors, lovers of sweets, vegans, and carnivores. However, it is important to maintain a balanced diet so that the micronutrients can be absorbed by the body. 

No comments:

Post a Comment

I was stalked on a foggy December evening

 The fog was thick, wrapping the streetlights in a soft, spectral glow. It was a Friday evening, the kind where the air hung heavy with the ...