Foods with magnesium – 6 particularly rich sources of magnesium
Magnesium-how important is magnesium?
Magnesium is an important mineral involved in building bones and teeth. It activates various reactions of carbohydrate and protein metabolism and plays an important role in nerve and muscle irritability. Intake of magnesium through the intestine is inhibited by calcium, phosphorus, fat, protein and alcohol, as well as by a deficiency of vitamin B1 and B12.
The exact magnesium requirement of the body is unknown. It is clear that the need during lactation is increased. A lack of magnesium leads to weight loss and muscle twitching. Also possible are disturbances of consciousness or arrhythmia and convulsions.
Magnesium is important for the processes in our body
Green vegetables and whole grains are a particularly rich source of magnesium
Our body can not produce magnesium, so it is important to use appropriate magnesium or dietary supplements to meet our daily requirement for this mineral. In which foods the magnesium is best, we try today to summarize for you.
Natural magnesium sources
The spinach occupies one of the leading positions in the topic of magnesium
bananas
The bananas are the strongest, natural winner against fatigue and exhaustion. On average, a banana contains 32mg of magnesium. Another mineral that is responsible for the energy balance in the body is called potassium and is also contained in the bananas.
Bananas are a miracle fruit when it comes to energy balance
Legumes in general are a reliable source of protein and magnesium
Kidney beans
A cup of these healthy legumes contains 70mg of magnesium. In addition, the beans are an important fiber-rich source of protein.
Regular consumption of nuts, especially almonds, is recommended
Black beans
Whole 120mg Magnesium contains a cup full of beans.
Tofu and soy products are very important, especially for the vegetarians
You can even balance your magnesium balance with legumes
brown rice
If you really want a meal rich in magnesium, prepare a brown rice with black beans. Per cup (about 200g) of rice, you will get 84mg each of magnesium.
In addition to its detoxifying effect, brown rice provides your body with natural magnesium
Whole grains are perfect fiber, they also have a high magnesium content
lenses
Especially for those who refuse meat, the consumption of all sorts of lentils is required.
Lentils are delicious and important for our muscle growth
The spinach tastes raw best, but cooked it is more pleasant for our stomach
spinach
100g cooked spinach contains 70mg of magnesium. The spinach also provides your body with calcium and iron. Raw spinach is highly recommended, but it’s easy for your body to process the cooked spinach.
Use pine nuts more often than garnish salads
Other magnesium sources
Other foods that provide us with magnesium are tofu, legumes, whole grains, green vegetables, bran, soy flour, almonds, pumpkin seeds, sugar beet syrup, pine nuts …
The sugar beet syrup slowly melts on the tongue and has health value
