Using magnesium-rich foods to treat the deficiency and improve health

Magnesium is one of the important and necessary minerals for your body and health in general, but where is magnesium found? What are the food sources?

Magnesium is involved in many biological processes and chemical reactions in the body, which makes it important to maintain the health of the body, but only a few people get their daily needs of magnesium.

Getting magnesium from its natural sources is enough to provide you with your daily needs, and these are the most important natural sources of magnesium:

1- Dark chocolate
One serving of dark chocolate (28 grams) contains approximately 64 milligrams of magnesium, which is equivalent to 16 per cent of your daily need. It contains high levels of iron, copper, and prebiotics that are necessary to nourish the good bacteria in the gut. It also contains many important antioxidants. It is believed that they help protect the heart and arteries and control cholesterol levels.

2- Quinoa
Quinoa is usually cooked in a similar way to rice, and it has many benefits, including its richness in magnesium, as each cup contains approximately 118 mg.

3- Banana
Bananas are especially rich in potassium, which plays an important role in lowering blood pressure and the chances of heart disease in general. They are also rich in magnesium, as each large banana contains 37mg of magnesium, which is approximately 9 per cent of your daily needs. It is also rich in vitamin C, vitamin B6, manganese and fibre.

4- Green leafy vegetables
Especially dark green ones are rich in magnesium, such as kale, spinach, and chard. For example, each cup of spinach contains 157mg of magnesium, which is 39 per cent of the RDI. Leafy vegetables in general have anti-cancer properties, and are rich in many important nutrients, such as vitamin A, vitamin C, vitamin K, iron and manganese.

5- Nuts and almonds especially
Nuts are not only a delicious snack, they are also an extremely nutritious meal. Almonds and cashews are particularly rich in magnesium. Nuts are an excellent source of healthy fats, which, several studies have shown, can improve blood sugar and cholesterol levels in people with diabetes.

6- Avocado
Each half of an avocado contains approximately 58mg of magnesium, which is 15 per cent of your daily need. It is also very high in potassium and many other important nutrients, such as B vitamins and vitamin K. Avocados are also high in fibre and healthy fats that are good for the heart and circulatory system.

7- Whole grains
Whole grains are characterised as a source of many important nutrients, especially magnesium, in addition to other important nutrients, such as B vitamins, selenium, manganese, fibre. Also, whole grains are gluten-free, making them a suitable option for people with celiac disease, or people with gluten sensitivity.

8- Legumes
The legume family in general is a family rich in nutritious varieties, such as lentils, beans, edamame, and peas. Legumes are especially rich in magnesium. For example, one cup of black beans contains about 120mg, which is 30 per cent of your daily need. Legumes in general are also rich in potassium, iron, protein and fibre, which makes them ideal for those who want to lower their bad cholesterol or improve their blood sugar level.

9- Other sources
There are several other important sources of magnesium as well, such as:
- Tofu.
- Grains and seeds of all kinds.
- Fatty fish, such as salmon.