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Top 10 Magnesium Rich Foods Plus Proven Benefits

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Magnesium plays a central role in just about every bodily process, from the synthesis of DNA to the metabolism of insulin. Low levels of this crucial mineral have even been tied to an entire laundry list of chronic conditions like Alzheimer’s, diabetes and heart disease. It goes without saying that no nutritious diet can really ever be complete without a few servings of magnesium-rich foods.

Fortunately, there are plenty of delicious options to help you meet your daily needs and prevent magnesium deficiency. There’s a good amount of magnesium in avocado, almonds and figs, plus several other nutritious foods as well.

What Is Magnesium?

Magnesium is an element and mineral found throughout nature. In the body, it is the fourth most abundant mineral and is absolutely crucial to many aspects of health.

About 99 percent of your body’s total magnesium is stored in your bones. muscles and soft tissues while only about 1 percent is concentrated in the blood. Low levels of magnesium have been associated with a number of conditions and diseases, including Alzheimer’s, type 2 diabetes, insulin resistance, migraines, hypertension, attention deficit hyperactivity disorder and heart disease.

Top 10 Magnesium-Rich Foods

  1. Spinach, cooked — 1 cup: 157 milligrams (39 percent DV)
  2. Swiss chard, cooked — 1 cup: 150 milligrams (38 percent DV)
  3. Dark Chocolate — 1 square: 95 milligrams (24 percent DV)
  4. Pumpkin seeds, dried — 1/8 cup: 92 milligrams (23 percent DV)
  5. Almonds — 1 ounce: 75 milligrams (19 percent DV)
  6. Black beans — 1/2 cup: 60 milligrams (15 percent DV)
  7. Avocado — 1 medium: 58 milligrams (15 percent DV)
  8. Figs, dried — 1/2 cup: 50 miligrams (13 percent DV)
  9. Yogurt or kefir — 1 cup: 46.5 milligrams (12 percent DV)
  10. Banana — 1 medium: 32 milligrams (8 percent DV)
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Magnesium Benefits + Benefits of Magnesium-Rich Foods

  1. Alleviates PMS Symptoms
  2. Reduces Blood Pressure
  3. Boosts Performance
  4. Relieves Inflammation
  5. Prevents Migraines
  6. Improves Blood Sugar
  7. Fights Against Depression
  8. Enhances Sleep Quality

Why Your Body Needs Magnesium ?

Magnesium is one of the most important minerals when it comes to maintaining optimal health. In fact, magnesium is involved in more than 300 reactions in the body and is needed for many important bodily functions, including:

  • DNA synthesis
  • Muscle contractions
  • Blood pressure regulation
  • Protein synthesis
  • Insulin metabolism
  • Nerve transmission
  • Reproduction

Magnesium deficiency has been linked to a number of health conditions, such as heart disease, migraines, insulin resistance, type 2 diabetes, Alzheimer’s and attention deficit hyperactivity disorder.

Eating plenty of foods rich in magnesium is key to keeping your magnesium levels up and minimizing your risk of adverse side effects. For men, it’s recommended to get 400–420 milligrams per day, and women need 310–320 milligrams daily.

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