Magnesium is a type of mineral that the body needs to maintain normal nerve and muscle functions, keep your immune systems healthy, and build strong bones. Those who fail to receive the recommended daily amount of magnesium are likely to experience certain medical conditions such as high blood pressure, diabetes, cardiovascular ailments, muscle spasms, osteoporosis, cerebral infarction, and anxiety disorders. On the other hand, too much magnesium in the body can lead to diarrhea. Thus, it is ideal to meet the required DV for magnesium (400 mg) by including the following foods in your daily diet.
1. Dried Coriander
Dried coriander seeds are popular in Latin, Mediterranean, Asian cuisines. They enhance the flavor and aroma of most recipes because of their nutty citrus aroma. Moreover, these seeds add nutritional benefits to your daily meal. One serving or one tablespoon of dried coriander seeds contains 14 mg of magnesium. So, add more flavor and healthy benefits to dishes by consuming a serving of dried coriander each day.
This excellent food item is a great way to supercharge your body because it contains 10 percent of the recommended DV of magnesium. What’s more, you can simply add flaxseed into your diet by mixing it with your favorite smoothie, fruit juice, or sprinkling it over your meals.
Most sweeteners come with a white color because they are already stripped of essential minerals and nutrients including magnesium. Thus, you should consider choosing an alternative to white sugar by using molasses instead One tablespoon of this healthy food delivers 48 mg of magnesium, which is 12 percent of the required amount you should receive per day.
This type of oily fish can help promote healthy skin, bones and heart. One-half fillet of Halibut contains 170 mg or 43 percent of the recommended DV for magnesium. Moreover, this fish is tasty and versatile, and you can broil, grill, fry or bake it. If you suffer from magnesium deficiency, then you may pair off the fish with brown rice.
Aside from reducing cholesterol and maintaining normal blood pressure, oatmeal prevents ailments linked with magnesium deficiency. In fact, a serving or ¾ cup of oatmeal contains 47 mg of this mineral aside from antioxidants and fiber.
Eating a banana is a great way to boost your energy and fill your body with essential minerals and vitamins. One medium-sized banana is packed with 32 mg of magnesium, along with vitamin C, fiber and potassium.
While raw spinach is rich in nutrients, eating cooked spinach is a better alternative because it ensures efficient absorption of mineral. Hence, make sure you include ½ cup of cooked (boiled) spinach in your diet to supply your body with 78 mg of magnesium.
8. Brown rice
One cup of brown rice provides your body with 84 mg of magnesium. To meet the required DV of magnesium, you should consider eating black beans with brown rice as these food items include nine essential amino acids that boost your health and well-being.
9. Brazil nuts
These nuts are amazingly high in calories, yet richer in nutrients. In fact, half a cup of tasty Brazil nuts delivers 250 mg of magnesium, which is equivalent to to 63 percent of the recommended daily value. In addition, these nuts are rich in antioxidants, minerals and vitamins.
10. Wild Salmon
Wild Salmon is another excellent food choice that you should include in your regular diet because of its mineral-rich quality. Moreover, it is packed with essential nutrients that can ensure your body’s health. This type of fish is high in omega-3 fatty acids, vitamin B 12, vitamin D and magnesium. By consuming ½ fillet of wild salmon, you can provide your body with 13 percent of the required amount of magnesium that your body needs.
Magnesium is an important mineral that can help sustain human health and nutrition. Additionally, this mineral serves numerous metabolic functions, as well as the production and transportation of energy in your body. It is involved in the synthesis essential nutrients such as protein while assisting in the proper functioning of specific enzymes. You also need magnesium to ensure normal contraction and maintain relaxation of muscles. With these great health benefits in mind, you should make it a point to consume magnesium-rich foods daily to promote your body’s outstanding health and ward off illnesses.