Best Sources of Magnesium: 5 healthy foods that are high in this nutrient

Magnesium is one of the vital minerals that one should have in the right amount in the body to avoid health issues as the deficiency of the same can have a negative impact such as anxiety, eye tics, insomnia, muscle cramps and poor tolerance to stress issues among others. The nutrient is involved in many chemical reactions in the body which helps us to maintain good health.  Nutritionist Fiona Tuck told HuffPost Australia, “This mineral is an important one, being that it is a co-factor for hundreds of enzyme reactions within the body. These enzymes are vital for a variety of important processes such as the conversion of energy from carbohydrates, fats and protein, not to mention healthy DNA synthesis, blood sugar balance, bone health, and a calm nervous system.”

This particular nutrient is also required for the formation of bones, muscle contractions, and blood pressure regulation. This is not all, it also helps regulate calcium, vitamin D, blood sugar and hormonal balance. Did you know Magnesium also helps to improve our sleep quality? Yes, you read it right! As per studies, many of us do not the daily recommendation of magnesium which is 400 mg. If you want to know which are some of the best magnesium-rich food items then you read on to know as we have compiled a list of foodstuffs which is packed with this nutrient. 

ALSO READ: High Blood Pressure: 7 Potassium rich foods that you must include in your diet to lower your BP

1. Dark Chocolate
Chocolate lovers can rejoice as dark chocolate is not only delicious but also healthy. For the unversed, it is very rich in magnesium. Aside from magnesium, it is also high in iron, copper, antioxidants, manganese and other nutrients. The flavanol content in the same helps to reduce oxidization of the bad aka LDL cholesterol.

2. Nuts
Nuts, as we know, are known as a superfood as they are loaded with several nutrients which helps to improve our health. Speaking of Magnesium-rich nuts, almonds, cashews, and Brazil nuts are some of them that you can include in your diet.

3. Legumes and lentils
Legumes and lentils are also rich in many nutrients including magnesium. For the unversed, 1-cup of cooked black beans contains around 120 mg of magnesium. Yes, you read it right! Aside from magnesium, legumes and lentils are also high in potassium, fiber, and iron as well. They also help to lower cholesterol, improve blood sugar control and decrease heart disease risk as well.

4. Fatty fish
Fatty fish such as magnesium, including salmon, mackerel and halibut. For the unversed, half a fillet of salmon contains 53 mg of magnesium. 

5. Bananas
As we all know, Bananas is one of the popular and inexpensive fruits. They are best known for their high potassium content which helps to lower high BP and prevent heart diseases. However, many do not know that they are rich in magnesium as well. Yes, one large banana is packed with 37 mg. Bananas provide vitamin C, vitamin B6, manganese and fiber as well.

Aside from the above, Tofu, seeds, whole grains, avocados and leafy greens among others.