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From spinach to red and white beans, 13 foods rich in magnesium for muscle and nerve health
Magnesium is an essential mineral for our body, as it regulates muscle and nerve function, blood sugar levels, and blood pressure.
It also helps in protein production and is good for bones. Let's see which foods contain it in high percentages, so that we can put them on our plate as often as possible.
To get an idea of your daily needs, adult men should get about 400 to 420 mg of magnesium per day, while adult women need about 310 to 320 mg of magnesium per day.
So, the following 13 foods will help you add magnesium to your diet easily and with pleasure.
1. Spinach – 156.6 mg of magnesium, 37% of the daily requirement Green leafy vegetables are known to be very nutritious and spinach is no exception.
Spinach is rich in folate, potassium, calcium, and fiber, and is also a vegan food rich in magnesium, with one cup of cooked spinach covering 37% of daily needs.
2. Pumpkin seeds – 156.2 mg magnesium, 37% of the daily requirement.
Pumpkin seeds are a good source of fiber, plant-based protein, and iron. They provide 37% of the recommended daily intake of magnesium per serving (28 g) and are rich in healthy unsaturated fats.
Plus, they are easy to add to any dish and can be enjoyed in combination with other nuts or as a crunchy garnish on salads and soups.
3. White beans – 125.8 mg of magnesium, 30% of the daily requirement.
Whether you like beans or not, if you're looking for magnesium-rich foods, you can't go wrong with white beans. One cup of cooked beans is enough to cover 30% of your body's daily magnesium needs.
Furthermore, the same amount of beans covers 37% of daily fiber needs and provides almost 12 g. of plant protein.
4. Black beans – 120.4 mg magnesium, 29% of the daily requirement
Black beans are also high in magnesium, which pairs perfectly with rice, making for a protein- and fiber-rich dish. What's more, 1 cup of cooked black beans covers 29% of your daily magnesium needs.
It is also noted that according to a 2016 study published in the American Journal of Clinical Nutrition, frequent consumption of legumes, such as black beans, can aid in weight loss.
5. Quinoa – 118.4 mg magnesium, 28% of the daily requirement
Quinoa, despite its color, is a good source of protein, ideal for vegetarians and vegans who avoid animal products. At the same time, quinoa is rich in fiber, while 1 cup of cooked quinoa is enough to cover 28% of the daily needs for magnesium.
Falë shkathtësisë së tij, mund të shërbehet si garniturë (madje edhe me patate të skuqura, domethënë) ose të shtohet në sallata.
6. Fara liri – 111.3 mg magnez , 27% e kërkesës ditore, falë aromës së tij të butë, mund të shtohet lehtësisht në një tas me tërshërë, kos, drithëra ose perime të pjekura.
Në mënyrë ideale, duhet të konsumoni të bluar farën e lirit, pasi kjo e bën më të lehtë për trupin që ta tresë më mirë. Për sa i përket profilit ushqyes, fara e lirit është e pasur me yndyrna të pangopura dhe fibra që janë të mira për shëndetin e zemrës, si dhe magnez me 28 gramë fara liri për të mbuluar 27% të nevojave ditore të trupit.
7. Kokrrat e sojës (edamame) – 99,2 mg magnez, 24% e kërkesës ditore
Soja jeshile (edamame) janë një meze popullore në restorantet aziatike. Përtej kësaj, megjithatë, ai është gjithashtu një ushqim i shëndetshëm, i pasur me proteina me bazë bimore, fibra, hekur dhe yndyrna të pangopura. Një filxhan edamame i gatuar mbulon 24% të nevojave tuaja ditore për magnez.
8. Orizi kaf – 85.8 mg magnez, 20% e nevojës ditore,
Orizi kaf përmban shumë lëndë ushqyese, duke përfshirë antioksidantë, vitamina B, fibra dhe proteina. Për më tepër, 1 filxhan oriz kafe të gatuar mbulon 20% të nevojave tuaja ditore për magnez.
Vlen të përmendet se sipas një studimi të marsit 2015 të publikuar në JAMA Internal Medicine, një dietë e pasur me drithëra të plota, si orizi kaf, lidhet me një rrezik më të ulët të vdekjes nga sëmundjet e zemrës.
9. Thjerrëzat – 71,3 mg magnez, 17% e kërkesës ditore
Thjerrëzat janë një ushqim me pak yndyrë, por i pasur me fibra dhe proteina. Thjerrëzat e gatuara mbulojnë 17% të nevojave ditore për magnez, për filxhan. Vihet re se thjerrëzat vijnë në ngjyra të ndryshme, me përfitime paksa të ndryshme.
Për shembull, thjerrëzat e zeza (të njohura edhe si thjerrëzat beluga) janë të pasura me anthocyanin, fitokimikati që gjendet shpesh në ushqimet vjollcë dhe blu.
10. Makaronat me grurë integrale – 63,2 mg magnez, 15% e kërkesës ditore
Makaronat me grurë integrale janë më ushqyese se makaronat e bardha, pasi përmbajnë nivele më të larta të fibrave (4,6 g kundrejt 2,2 g) dhe proteinave (8 g kundrejt 7 g). Në fakt, përmbajtja e tyre e fibrave dhe proteinave i bën makaronat e grurit të plotë më të ngopura.
Sa i përket përmbajtjes së tyre të magnezit, 1 filxhan makarona gruri të ziera mbulon 15% të nevojave ditore të trupit.
11. Çokollata e zezë – 64,8 mg magnez, 15% e kërkesës ditore për çokollatën
e zezë, për sa kohë që ju zgjidhni llojin e duhur.
Një porcion (rreth 25 g-30 g) çokollatë e zezë me një përmbajtje 70% – 85% kakao është e pasur me antioksidantë që janë të mirë për zemrën, ndërsa mbulon gjithashtu 15% të nevojave ditore të trupit për magnez.
12. Avokado – 58.3 mg magnez, 14% e kërkesës ditore
Avocado is beneficial for the heart thanks to its high content of unsaturated fats and also contains vitamins C and E, protein, while covering more than 50% of the daily fiber requirement and 14% of the daily magnesium.
13. Bananas – 40.5 mg magnesium, 10% of the daily requirement
Bananas are one of the most versatile and nutritious foods we can include in our daily diet. They are popular with those who exercise, thanks to the fast-acting carbohydrates and potassium they contain, as well as magnesium, which can help with muscle cramps, both in preventing and treating them. In fact, bananas are a fruit with a high magnesium content: 1 cup covers 10% of the body's daily needs.
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