7 magnesium-rich foods and why you consume them often

lax seeds are a major source of magnesium and should be consumed frequently.

If you still don’t know how important magnesium is to our food health , it is quite possible that the daily menu is not as complete and enriched as it should be! Magnesium is simply one of the main elements of the mineral salts family . It is important for the health of bones, muscles and other body functions. And so that you can guarantee the famous iron health, we have prepared a list with 7 foods rich in magnesium that should be consumed frequently! Check it out!

1. Flax seeds

Known to be one of the main sources of magnesium, flaxseed seeds generally provide 362 mg of the mineral in a single 100-gram serving. Lots of stuff, right? This is one of the reasons why they are part of the group of powerful grains for health ! The seeds are also sources of fatty acids like omega 3, 6 and 9 and are normally grown organically (without pesticides).

2. Pumpkin seeds

Pumpkin seeds collect about 262 mg of magnesium for every 100 grams of food. They are also rich in iron, vitamins A, E and B and a lot of omega 3 – the perfect food to add nutrients to your diet and increase the daily menu with new recipes .

3. Brazil nut

Brazil nuts are another food rich in magnesium (225 mg per 100 g). However, oilseeds are known for their high concentration of selenium (a mineral responsible for preventing serious diseases such as cancer), potassium (essential for muscle health) and fiber. Thus, bringing together many reasons to be added to your diet !

4. Almonds

In addition to being great sources of magnesium (about 304 mg per 100 g), almonds are also sources of fiber, protein, “good fats” such as omegas and vitamins. A superfood full of nutrients and especially suitable for children ! It is worth investing in this oilseed!

5. Spinach

Spinach is another super-complete food. Whether raw, sautéed or steamed , the vegetable concentrates a large part of the benefits of dark green leaves , such as vitamins A, C and K, antioxidants, iron, fibers and a lot of magnesium (more or less 79 mg in a serving of 100 g of raw spinach).

6. Oats

The nutritional benefits of oats include 175 mg of magnesium (in a 100 g serving), good doses of protein, vitamins and carbohydrates and, like virtually all cereals, lots of dietary fiber. To consume it more often, add its main variations – rolled oats, bran or flour – to all culinary preparations!

7. Peanut

Peanuts have about 100 mg of magnesium for every 100 g of food. Present in sports nutrition and indicated for fans of physical exercises, consuming a delicious food paste (the famous peanut paste ) – is a way to concentrate all the benefits of the legume and also increase the food. Here’s the tip!


by Abdullah Sam
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