Adequate magnesium saturation is key to enjoying great health. Magnesium, as befits a king of life, is probably the most important of the minerals that are needed for the proper functioning of the body at the cellular level. We have dedicated a separate entry to magnesium, from which you learned about its benefits, and now you will learn how to take care of its supply in a natural way - by supplying it with food. And as you'll see in a moment, it can be sooo tasty!
Including the foods we present in the diet can be a great way to avoid supplementing this mineral in the form of medicines prescribed by a doctor. Some magnesium bombs that you will read about soon may surprise you. Others may be, quoting the classic: "obvious obviousness". Read it now!
Here we really have something to choose from: spinach, turnips, kale, brassica, etc. - green leafy plants fully deserve the name superfoods. They offer many key vitamins and minerals, including valuable magnesium. Here it is important to eat such vegetables raw or after gentle heat treatment (steaming, blanching).
This means that during the process of preparing them for consumption they will not lose their health properties. Green leafy vegetables are a great way to prevent extreme magnesium deficiency. And they have virtually no calories, so it's a natural choice for those who care about the line.
Do you know that pumpkin seeds are a magnesium bomb? Two teaspoons have almost a quarter of the daily need for a "king of life," or magnesium. Almonds, Brazil nuts, cashews and sunflower seeds also work great here.
The latter is a secret mineral "weapon" used by boxers and fighters. After each workout, Deontay Wilder pushes a handful of sunflower seeds, which is a great way to supplement the magnesium loss caused by intense strength and motor training. Let's not forget about tasty walnuts - they are also very nutritious and have a lot of this precious mineral.
Fish, more precisely salmon and tuna
Tasty right? Other "fatty" fish will also work great here. In addition to valuable magnesium in a well-absorbed form, seafood in the form of fish also have valuable fatty acids that help our bodies absorb magnesium. It is enough to reach for the fish twice a week in order not to expose ourselves to the extreme deficiencies of this mineral in our bodies.
Edamame is her saute cooked version. It really works - soy is packed with valuable minerals, vitamins, fiber and amino acids - that's why it's popular in gyms and fitness clubs. Beans (in a different variety) and a bit forgotten in our native Slavic cuisine, lentils are also valuable in this respect. Legumes are also a great source of protein - this knowledge will be useful to all those who choose to lift weights in the gym or want to take care of their condition and would like to regenerate the body after exhausting cardio training.
Wholesome ones will work best: oats, quinoa, barley and even wheat. They are all a great source of many valuable nutrients, including magnesium and it is well absorbed. In addition, many cereals are a bomb of vitamin B, selenium and manganese and fiber that cares for our intestines. The inclusion of cereals in the diet helps in the prevention of cardiovascular disease, which has been confirmed by research.
Who would expect that this tasty fruit, in addition to being packed with another key mineral, potassium, can also provide us with a lot of magnesium. It's a perfect configuration. For this we have an energy boost in the form of quickly absorbable carbohydrates. One large banana can satisfy your demand for magnesium in 1/10 by providing super valuable vitamin C, B6, manganese and fiber, which will take care of your intestinal passage.
Real superfood! One medium avocado covers 15% of your daily magnesium requirement. In addition, avocados are also a lot of potassium, B vitamins and underrated vitamin K.
In turn, valuable fatty acids contained in this tasty owock will take care of your heart and cardiovascular health. Avocados have relatively low carbohydrates, and consuming it, as research has shown, reduces inflammation in the body and regulates cholesterol metabolism.
Hello, is anyone who doesn't like chocolate? Its dark version is extremely healthy. In the middle of a bar of dark chocolate you will find almost 20% of your daily dose of magnesium. In addition, chocolate is a great source of antioxidants that sweep free radicals and neutralize damaged cells. Dark chocolate guards the heart. It is worth mentioning here that one should reach for one that has as much cocoa as possible - even above 70%.
Dairy is also a great source of magnesium. One cup of natural yogurt is about 30 mg "king of life", and by the way a lot of valuable protein. Health-promoting bacteria present in fermented milk products will take care of the health of your digestive system. The attractiveness of yogurt as a source of minerals is increased by the fact that it also contains a lot of valuable calcium, and magnesium facilitates its absorption.
Including the above-mentioned products in your menu is a really good way to ensure an adequate supply of magnesium. And although diet alone will not supplement the severe deficiencies of this mineral, this diet will certainly help us in broadly understood health prevention. Bon Appetit!