6 Vegetarian Supplements of Magnesium
The adult body contains approximately 25 grams (g) of magnesium, of which the skeletal system stores 50-60 percent. The rest of the mineral content is present in muscle, soft tissues, and bodily fluids. Its several roles include assisting with the function of muscles and nerves, controlling blood pressure, and strengthening the immune system. Magnesium plays a key role in various mechanisms of your body. To ensure the heart cells contract and relax appropriately, minerals like Magnesium and Calcium compete with each other. By countering calcium, which stimulates contractions, magnesium helps the heart muscle cells relax. Magnesium helps balance insulin and transfers sugar out of the blood and into the cells to store it. It helps in lowering blood sugar levels. People with type 2 diabetes also have low levels of magnesium, which may make the disease worse. By helping your mind and body relax, taking magnesium can improve the quality of sleep. This relaxation makes you fall asleep quicker and can improve the quality of your sleep. Symptoms of depression have also been related to low levels of magnesium. Several studies have shown that magnesium supplementation can decrease depression symptoms. It was also found by some researchers to be as effective as antidepressant drugs.
Although many individuals do not meet their recommended intake of magnesium, in otherwise healthy individuals, deficiency symptoms are uncommon. Magnesium deficiency is referred to as hypomagnesemia. Inadequacy or deficiency of magnesium can be caused by excess alcohol intake, the side effects of certain drugs, and certain health conditions, including gastrointestinal disorders and diabetes. Deficiency in older adults is more common. Magnesium is an essential mineral that our body does not naturally produce. Hence, we ingest this significant mineral into the body through supplements. Here are some natural magnesium supplements that are easily found in your kitchen.
Whole Grains: The risk of heart disease can be decreased by eating whole grains as part of a balanced diet. As part of an overall balanced diet, eating whole-grain foods that contain fiber will promote healthy digestion. Eating whole grains can help with weight control as part of an overall healthy diet. Whole grains are excellent sources of many nutrients, including magnesium. There are also several whole grains rich in B vitamins, selenium, manganese, and fiber. Most whole grains are a decent source of magnesium, but with 160 mg per cup, whole wheat flour wins.
Nuts: Nuts are delicious and nutritious. Almonds, cashews, and Brazilian nuts are types of nuts that are particularly high in magnesium. Most nuts are also a good source of fiber and monounsaturated fat. Nuts are high in protein and help in dealing with issues like high diabetes, blood sugar, and cholesterol levels. Besides, when consumed as snacks, nuts are anti-inflammatory, good for heart health, and can suppress appetite. One of the most magnesium-rich foods is nuts. With 350 mg of magnesium per 100 g serving, Brazil's nuts are the most mineral-dense. Cashews (250 mg), peanuts (160 mg), walnuts (150 mg), and hazelnuts (160 mg) are other options.
Dark Chocolate: Dark chocolate also contains flavonols, which are a form of antioxidant that can help reduce blood pressure, increase blood flow, and reduce inflammation. Dark chocolate is also rich in iron, copper, and manganese and has prebiotic fiber that feeds the healthy intestinal bacteria. Eating chocolate every day does not sound like the ideal way to stop diabetes, but studies have shown that safe doses of cocoa-rich dark chocolate will boost how glucose is metabolized by the body. In a 1 cup serving, dark chocolate has 64 mg of magnesium and one square is filled with antioxidants that are excellent for heart health.
Green Leafy Vegetables: Dark leafy greens play the part of the ultimate superfood, providing essential vitamins and minerals as well as a host of health benefits, are magnesium-rich foods. Leafy greens are highly nutritious, and magnesium is loaded into all of them. Kale, spinach, turnip greens, and mustard greens provide greens with large quantities of magnesium. In addition, a variety of nutrients are present in green leafy vegetables, including iron, manganese, and vitamins A, C, and K. There are also several beneficial plant aggregates in leafy greens, which help protect your cells from damage and can decrease the risk of cancer.
Bananas: In the world, bananas are among the most common fruits. They are best known for their high content of potassium, which can lower blood pressure and is associated with a decreased risk of heart disease. But they are also high in magnesium, with one big banana packing 37 mg. Bananas contain vitamin C, vitamin B6, manganese, and fiber in addition. The sugar and carbohydrate content of ripe bananas is higher than most other fruits, so they may not be ideal for people with diabetes. This is a foolproof, high-magnesium food with just around 105 calories to pop into your pocket for a portable breakfast or a simple on-the-go snack.
Seeds: Seeds are extremely nutritious. Many seeds contain high levels of magnesium, including flax, pumpkin, and chia seeds. Pumpkin seeds, with 150 mg in a 1-ounce (28-gram) serving, are an especially good source. Moreover, iron, monounsaturated fat, and omega-3 fatty acids are rich in seeds. They have incredibly high fiber content. Nearly all the carbohydrates in seeds come from fiber. They also contain antioxidants that protect your cells against harmful free radicals that are produced during metabolism. Flaxseeds have also been shown to decrease cholesterol and might help in treating chronic illnesses like breast cancer.