Magnesium is a very important mineral that has been found to be radically deficient in people’s diets, and therefore, their bodies. Since magnesium is critical in a number of important bodily functions like proper muscle function and triggering over 800 enzymatic actions, it’s very important to understand common food sources of this ‘miracle mineral’. This is 5 of them.
Pumpkin seeds should be enjoyed more often not only due to their great magnesium content, but for all their other nutrients and benefits as well.
Pumpkin seeds contain about 535mg of magnesium per 100g serving, which is 134 percent of the daily-recommended intake. Adding a full spectrum sea salt to your pumpkin seeds will increase the magnesium content even further.
Pumpkin seeds are also exceptional sources of manganese, phosphorus, iron, copper, zinc, and potassium. Not only that, they also contain nice amounts of vitamin K and B-vitamins.
Use pumpkin seeds to promote sleep, and to prevent osteoporosis, kidney stones, and prostate issues.
Cacao, which is derived from the cacao bean, is a food adored by many once it is transformed into what is commonly know as chocolate. The bonus with this superfood is that it backs up that decadent taste with incredible amounts of magnesium and other minerals.
Cacao contains about 499mg of magnesium per 100g serving, which is 125 percent of the daily-recommended intake. Keep in mind that these values are from its raw and powdered form, and that most chocolate products on the market will not have the same values due to the fact they are commonly denatured.
Cacao is also high in manganese, copper, iron, phosphorus, zinc, and potassium. Furthermore, it is an exceptional source of antioxidants, phenols, and dietary fiber.
Use cacao to improve mood, brain, and cardiovascular function, as well as enhance glucose metabolism and ease PMS issues.
Brazil nuts are another great source of magnesium, but it is also known to provide a nice spectrum of other nutrients as well.
Brazil nuts contain about 376mg of magnesium per 100g serving, which is 94 percent of the recommended daily intake. They are also an extraordinarily concentrated source of selenium, with 100g providing 2739 percent of our daily recommended intake! They are also rich in copper, phosphorus, manganese, zinc, potassium, vitamin E, K, and healthy fats.
Brazil nuts are recognized as proven cancer fighters, significantly reducing the risk of breast, colon, rectal, prostate, and lung cancer.
Sesame seeds, although small in size, are a powerful source of magnesium and contain a wide spectrum of other nutrients as well.
Sesame seeds contain about 351mg of magnesium per 100g serving, which is 88 percent of the daily-recommended intake. They can be added to salad dressing, sauces, seed crackers, and spicy noodle dishes.
Sesame seeds are also excellent sources of copper, manganese, calcium, iron, phosphorus, and zinc. They are also rich in thiamin, vitamin B-6, folate, and niacin.
Use sesame seeds to help regulate blood sugar, improve cognitive ability, strengthen teeth and bones, and protect the kidneys from damage.
Almonds have become a very popular nut with a wide variety of applications including nut butters and milk. It is also a very nice source of magnesium.
Almonds contain about 268mg of magnesium per 100g serving, which is 72 percent of the daily-recommended intake. Almonds can easily be worked into your diet, but to boost the assimilation of its nutrients ensure that they are soaked prior to consumption.
Almonds are also an excellent source of manganese, phosphorus, copper, calcium, iron, potassium, and zinc. There is also generous amounts of vitamin E and riboflavin.
Other great forms of magnesium include dark leafy greens, cashews, pine nuts, peanuts, pecans, walnuts, beans, avocados, bananas, figs, apricots, dates, and raisins.
*Image of “pumpkin seeds” via Shutterstock