What are different types of magnesium -rich foods?
Magnesium is one of the most important minerals biologically, because among other things it is necessary for approximately 300 biochemical functions. Studies of the Ministry of Agriculture of the United States and various other agencies have found that most people do not receive the recommended amount of magnesium. Eating food rich in magnesium is a natural way to get an important diet mineral. Magnesium -rich foods include legumes, nuts and seeds. The whole grains and seafood are also rich in this mineral.
Some examples of edible legumes are beans, peas and lentils. In general, health experts agree that legumes have a high magnesium content. For example, black beans rich in magnesium usually have 1.9 grains (120 mg) of magnesium per cup.
The chlorophyll molecule, which causes vegetables to become green, is rich in magnesium. Green vegetables such as broccoli, spinach and tops of turnip can be cooked or raw to make effective sources of mineral. Most but not all, Salad Greens are good resourcesMagnesium. The ice salad has approximately 0.06 grains (4 mg) of magnesium per cup, but the same amount of Roman salad has 0.1 grains (7 mg) of magnesium. The same amount of spinach salad provides about 2.5 grains (155 mg) of magnesium.
seeds and nuts are excellent mineral sources. These meals rich in magnesium are effective in pastry or raw. Some of them, such as peanuts, produce good bread and others, such as pumpkin or squash seeds, are excellent as refreshments. Combinations of seeds and nuts with other foods rich in magnesium, such as raisins, is a healthy snack.
magnesium is not limited to plants. Usually fish and seafood are good resources. Fish, including halibut, cod and others, can contain up to 0.45 grains (30 mg) of magnesium on an ounce. A few 3 ounces (about 85 g) shrimp has about 1 ounce (29 ml) of magnesium. Milk -products are also rich in magnesium. One cup (about 240 ml) milk without fatAhoje about 0.9 ounces (27 mg) and one cup (approximately 240 ml) yogurt has 0.7 grains (45 mg), but full -fat milk has only 0.37 grains (24 mg).
The whole grains are generally rich in magnesium, but processed, refined grains are low in mineral. Some cereals made of whole grains are also good sources. Brown rice and potatoes are also food rich in magnesium. One medium, raw plantain has about 1 grain (66 mg) of magnesium, while one medium -sized banana has about 0.46 (30 mg). A person who wishes to increase magnesium in his diet must examine which foods are the best foods rich in magnesium.