5 Food Sources of Magnesium and most health benefits

Magnesium is a mineral that is involved with metabolism of carbohydrates, as well as muscle and nerve function and bone structure. Calcium is vital for bone health and magnesium is vital for absorption of this mineral. It helps to retain bone mass or even can prevent accidents such as osteoporosis. It was found that magnesium is required to activate all enzymes involved in calcium absorption and metabolism which is important to bone health. It supports bone minerals and might lower the chances of developing osteoporosis. Magnesium is also relaxing the muscles of the body hence helps in improving on the quality of sleep. It might also help to decrease the incidence of insomnia. Magnesium’s role in the body includes metabolism of glucose and those individuals with low levels of magnesium are prone to the development of the probable causes of diabetes type 2.

In general, magnesium is a vital and still fairly unknown micronutrient that benefits many physiological processes and potentially has numerous positive effects on health. Deficiency of magnesium should be replenished through diet or supplements if they are required in the body. 

Here are five food sources of magnesium:

1. Dark chocolate

Mg is well distributed in cocoa products, and there mg of magnesium is 64 for every 1 ounce (28 grams) in dark chocolate.

Dark chocolate on the other hand is a derivative of the cocoa tree or rather the seeds from the cocoa tree. Contrary to other chocolates, dark chocolate contains more cocoa contents with less or no sugar making it to be healthier compared to other chocolates. Here are some health benefits of dark chocolate: 

1. Rich in antioxidants: Dark chocolate contains flavanols which are kinds of antioxidants that can help shield cells from harm due to free radicals.

2. May improve heart health: Research has suggested that it has positive impact on blood pressure, circulation as well as lowering the risk of heart disease especially if one takes dark chocolate.

3. May improve brain function: The former comprises caffeine and theobromine which enhances brain function and mood respectively.

4. May improve skin health: Dark chocolate contain flavanols that are healthy for our skin as it will help in increased blood supply to the skin, prevent skin dryness and skin damage caused by UV light.

5. May reduce inflammation: It is found that dark chocolate is good for reducing inflammation in the body which leads to various health issues.

However, when using the dark chocolates ensure that you are using quality, healthy dark chocolates that must be at least 70% cocoa solids. Besides, it is clarified that dark chocolate should be taken in moderation because although it is very healthy, it also contains caloric amounts, which can lead to weight gain if too much is consumed. 

2. Spinach

Spinach is a popular green vegetable, which is known to contain significant amount of magnesium; 157 mg of magnesium per a cup of cooked spinach (180 grams).
It is a leafy vegetable commonly known as a green vegetable is known to contain dark green leaves that contain nutrients that are essential for the proper functioning of the body. Here are some health benefits of spinach:Here are some health benefits of spinach:

1. Rich in nutrients: Some of the nutrients found in spinach include vitamin C, vitamin K, folate, iron, calcium among others.

2. May improve eye health: Lutein and zeaxanthin which are present in spinach assist in preventing the vision problems such as age-related macular degeneration, and cataracts.

3. May improve bone health: Calcium and vitamin K are other nutrients that are also present in the spinach and are of paramount importance in maintaining of bones. 

4. May lower the risk of chronic diseases: Scientific research has confirmed that spinach is useful to reduce the risk of chronic diseases including heart diseases , diabetes and some form of cancer.

5. May aid in digestion: The other benefit of spinach is that most of them have fiber which facilitate proper digestion and prevents constipation.

In planning how to use spinach in the diet, it’s highly recommended to use fresh and preferably organic spinach whenever one can. Spinach may be consumed uncooked as a salad vegetable or prepared as a cooked vegetable or as a cooked ingredient of a dish like omelets or soups or stir-fried. Also, one should remember that this food contains a significant amount of oxalic acid that is said to be responsible for the formation of kidney stones. Large amounts of Spinach should not be consumed if one has a history of formation of kidney stones as it is advised that they consult a health care provider. 

3. Almonds

Almonds are a nutrient-packed nut that provides magnesium for the body and 80mg of magnesium in each ounce or 28 grams.

almonds are members of the tree nuts food group that are rich in nutrients that play a critical role in improving the general health of an individual. Here are some health benefits of almonds:Here are some health benefits of almonds: 

1.      Rich in nutrients: Almonds are a nutrient-dense food that is loaded with vitamins and minerals, including vitamin E, magnesium, and fiber.

2.      May improve heart health: Studies have shown that consuming almonds can help reduce LDL cholesterol levels, lower blood pressure, and reduce the risk of heart disease.

3.      May aid in weight management: Almonds are a good source of protein and fiber, which can help promote feelings of fullness and reduce overall calorie intake.

4.      May improve blood sugar control: Almonds are a low-glycemic index food, which means that they can help regulate blood sugar levels and reduce the risk of type 2 diabetes.

5.      May reduce inflammation: Almonds are a good source of monounsaturated and polyunsaturated fats, which can help reduce inflammation in the body.

Of all the almond types which can be consumed it is recommended to always opt for the raw and unsalted almonds. They can also be consumed as they are by people who love snacking on nuts, added to salads, smoothies or be included in baked foods. Also, for the benefit of the readers, let me qualify that almonds are the calorie dense type and as such should be eaten in moderate proportion as part of the diet plan. 

4. Avocado

Avocado is richly creamy and sweet fruits which are important sources of magnesium, A 200g of avocado contains 58 mg of magnesium.

Avocado is rich in nutrients and is casually known as a super food because of many benefits that come with it. Here are some of the health benefits of avocado:Here are some of the health benefits of avocado: 

1.      Rich in nutrients: Avocado is a nutrient-dense food that is loaded with vitamins and minerals, including vitamin K, vitamin C, potassium, and fiber.

2.      May improve heart health: Studies have shown that consuming avocados can help reduce LDL cholesterol levels, lower blood pressure, and reduce the risk of heart disease.

3.      May aid in weight management: Avocados are a good source of healthy fats and fiber, which can help promote feelings of fullness and reduce overall calorie intake.

4.      May improve digestion: Avocados are a good source of fiber, which can help promote healthy digestion and prevent constipation.

5.      May improve skin health: Avocados are rich in vitamin E and other antioxidants, which can help protect the skin from damage caused by free radicals and UV radiation.

When incorporating avocado into your diet, it's important to choose ripe avocados that are firm but yield to gentle pressure. Avocados can be eaten raw in salads or on toast, or used as a healthy substitute for mayonnaise or sour cream in dips and sauces. Additionally, it's important to note that avocados are high in calories, so it's important to consume them in moderation as part of a balanced diet.

5. Black beans

Black beans are a legume that is rich in magnesium, with 120 mg of magnesium per cooked cup (172 grams).

Black beans are a type of legume that are packed with essential nutrients that promote overall health and well-being. Here are some health benefits of black beans:

1.      Rich in nutrients: Black beans are a nutrient-dense food that is loaded with vitamins and minerals, including protein, fiber, iron, and magnesium.

2.      May aid in weight management: Black beans are a good source of fiber and protein, which can help promote feelings of fullness and reduce overall calorie intake.

3.      May improve heart health: Studies have shown that consuming black beans can help reduce LDL cholesterol levels, lower blood pressure, and reduce the risk of heart disease.

4.      May improve blood sugar control: Black beans are a low-glycemic index food, which means that they can help regulate blood sugar levels and reduce the risk of type 2 diabetes.

5.      May reduce inflammation: Black beans are a good source of antioxidants, which can help reduce inflammation in the body.

When incorporating black beans into your diet, it's important to choose dried or canned beans that are low in sodium and have no added sugars or preservatives. Black beans can be eaten on their own or used in a variety of dishes such as soups, stews, and salads. Additionally, it's important to note that consuming large amounts of beans can cause gas and bloating in some people, so it's important to introduce them slowly into your diet and drink plenty of water.