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Evidence-based health benefits of magnesium – List of foods that have this mineral

The fourth most necessary mineral in human body is magnesium as it includes more than 600 cellular reactions from helping your muscles contract to make DNA. In spite of the necessity and vitality of this mineral, more than 70% of American adults and moms are never able to meet their regular intake of magnesium. Due to low levels of magnesium in the human body, this is linked with several negative results like high blood pressure, depression, and also heart issues. Magnesium is especially vital for a mom’s health and in children’s diets as well.

As it goes without mentioning that magnesium plays multiple roles in the human brain and the human body, you have to get enough of it to keep your body functioning properly. Read on to know more about this extremely beneficial mineral.

How magnesium helps your body – Evidence-based benefits

magnesium and your body

#1: Magnesium maintains a connection between your body and brain

The foremost benefit that needs to be mentioned is that it plays a pivotal role in relaying all sorts of signals from the human brain to the body. In fact, it plays the role of a gatekeeper for NMDA receptors (N-methyl-D-aspartate), which are there within your nerve cells and which help in the development of your overall brain, learning, and memory. Low magnesium levels will block these NMDA receptors. A would-be mom also needs to take in the right amount of magnesium in order to promote healthy brain development of the fetus.

#2: Regulates your heartbeat

After taking care of your brain, the next thing that it does is that it takes care of your heartbeat and helps in maintaining a healthy rhythm. It goes hand in hand with calcium which also plays a role in managing the contractions of your heart. Calcium, after entering the muscles of your heart, simulates the fibers making them contract, and soon after, magnesium counters this impact and lets the nerve cells to relax. A healthy heartbeat can be maintained with this movement of magnesium and calcium. It also works to maintain the heart rhythm and rate among pregnant women.

#3: Lowers blood pressure

Did you know that high blood pressure is one of the biggest health concerns which constantly keep affecting 1 among 4 Americans among which even would-be-moms are included? Yes, in fact, studies reveal that taking magnesium at the right dose can also help you in regulating your blood pressure. It was seen according to a study that people who took 450 mg of magnesium every day saw a fall in blood pressure to a healthy level. The consequence was considerably higher among people who have had a record of having high blood pressure.

#4: Reduces the occurrence of heart issues

There have been too many studies that have directly linked low levels of magnesium to an increased risk of heart issues. There was a study that found out that people with low levels of magnesium had the biggest risk of death due to heart issues. Hence, the intake of magnesium can easily reduce the risks as this mineral has also got anti-inflammatory properties as well.

Superfoods that are rich in magnesium

nuts and almonds

#1: Dark chocolate

This is probably the easiest to take as they’re not only healthy but also delicious and tempting at the same time. Dark chocolate is rich in magnesium to an extent where 1 ounce of dark chocolate contains 65mg of magnesium. It is also high in copper, iron, manganese and it is food for your gut bacteria (the healthy ones). Try to choose dark chocolate which has at least 70% of cocoa solids. The higher is the percentage, the better it is for your health.

#2: Nuts

It is needless to mention that nuts are tasty and nutritious. The kinds of nuts that are specifically rich in magnesium are cashews, almonds, and Brazilian nuts. The majority of the nuts are even a perfect source of monosaturated fat and fiber and they also play a role in maintaining good cholesterol levels among people suffering from diabetes. Moreover, due to the fact that nuts are anti-inflammatory, they’re also good for health.

#3: Avocados

This is an extremely nutritious fruit that is also one of the tastiest sources of magnesium. Can you imagine that a single medium-size avocado comprises 58mg of magnesium? Not only that, they’re also rich in potassium, Vitamins K and B. However, unlike several other fruits, they’re high in fat. Avocados are also rich in dietary fiber.

#4: Tofu

If you’re a vegan, you will definitely have a good relationship with tofu as this is almost the staple food for vegetarians. It’s also a versatile ingredient that you can cook various meals from different tofu marinade recipes. Tofu is rich in protein and they’re actually made by mixing the milk from soybean with white curds and another name for tofu is bean curd. 100 gram of serving of tofu has 53 mg of magnesium and it also offers 10grams of protein, selenium, and manganese. When you eat tofu, this can safeguard the lining of your cells and reduce the risk of stomach cancer.

#5: Legumes

Legumes are nothing but dense plants which can include beans, peas, lentils, chickpeas, and soybeans. Legumes tend to be rich in nutrients and magnesium is one among them. A cup of cooked black beans can contain 120mg of magnesium and they’re also rich in iron and potassium and hence can be a good option for all vegetarians. Legumes also reduce heart issues, control your blood sugar levels, and also maintains the right cholesterol levels.

Apart from the foods that are rich in magnesium, there are supplements too like Thompsons magnesium which is also a rich source of this mineral. Now that you know the ways in which this mineral can help your body to function properly, start having it in required amounts, especially if you’re a would-be-mom or a new mom. However, do it only after consulting your doctor.

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