According to the National Institutes of Health, magnesium has a crucial role in a person’s body: It regulates our nerve and muscle function, blood pressure and blood sugar levels, as well as helps produce protein, bone and DNA.
Even though it is vital, many Americans don’t get the amount they need, which is the reason it is a shortfall nutrient.
How Much Magnesium Do You Actually Need?
According to the NIH males require 400 to 420 mgs of magnesium daily and females should get 310 to 320 mgs daily.
Epsom salt baths do not count as getting your magnesium. There isn’t any research that says transdermal magnesium can help your body reap the health benefits.
Keep these 5 magnesium rich foods in mind on your next grocery shopping trip. Also remember that the FDA bases Daily Value percentages on eating 420 mgs of magnesium daily.
1. Spinach: 156.6 mg, 37% DV
2. Squash and Pumpkin Seeds: 156.2 mg, 37% DV
Pumpkin seeds and Squash are great sources of iron, fiber, and plant-based protein. They offer 37% of the DV for magnesium for every 1-ounce serving. They also have a lot of healthy unsaturated fat, making them a keto food that is high in magnesium. Plus, they are easy to put in any dish: Add on your salad or mix them with your favorite trail mix.
3. Lima Beans: 125.8 mg, 30% DV
Lima beans are among the best beans around when it comes to their healthy value. If you cook the lima beans they provide 37% of your fiber needs, 30% of your magnesium needs, and nearly 12 grams of plant-based protein for every 1 cooked cup.
4. Black Beans: 120.4 mg, 29% DV
Black beans go perfectly with rice for a healthy dish of complete protein. It provides a filing fiber and all nine essential amino acids. Also, one cup of black beans, that are cooked, contains 29% of the daily value for magnesium. According to a study in the American Journal of Clinical Nutrition, eating black beans regularly may help with losing weight.
5. Flaxseeds: 111.3 mg, 27% DV
Flaxseeds have a little bit of a nutty flavor, which makes them go good with your favorite yogurt, oatmeal, stir-fry, or cereal. According to the Mayo Clinic, ground flaxseed mixes better into your dishes, and it is also easier to digest than whole flaxseed.
Flaxseeds offer fiber and unsaturated fat for a healthy heart, as well as magnesium — 27% of the daily value for every 1-ounce serving.
Author: Blake Ambrose
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