These days, when researching new health benefits, you may be wondering what I can’t Magnesium makes us? From the risk of type 2 diabetes and a decrease in blood pressure to the prevention of cardiovascular disease and brain health, magnesium proves that there is super food in itself. Michelle Routhhenstein, MS, RD, CDCES, CDN, preventive cardiology nutritionist and cardiac health expert, emphasizes that magnesium is also useful for menstruation for women, facilitating migraine and PMS symptoms.
“It is usually not difficult to get enough magnesium if you eat a well -balanced, diverse diet, but if you have a limited diet or condition that limits your ability to absorb nutrients properly, you may be at risk of deficiency, while Beth Israel adds the magic mazia, RD, RD, LDN, LDN, Beth Israel.
It is also important to note that magnesium does not work alone. One of the magnesium friends is vitamin D, which helps to increase magnesium absorption in the intestine. Similarly, magnesium is required to maximize calcium to absorb calcium. Routhhenstein also emphasizes the importance of magnesium for potassium absorption. “Potassium plays a key role in regulating blood pressure and maintaining healthy muscle function.”
In order to maintain a well -balanced diet that promotes a healthy amount of magnesium, Moore offers to focus on leafy green vegetables as well as other foods with foods such as healthy grains, legumes, nuts and seeds and reinforced food. Moore likes to think about “focusing on different colors to increase the diversity of nutrients we get from them!” One of its favorite dishes is the grain bowl with nutrients with a dense base, such as quinoa or buckwheat, and turns various magnesium rich vegetables, beans, nuts and seeds. “Every time it helps to make sure that you do not get tired of the same foods and dishes every day,” she explains.
Here’s a list of vegetables with the highest level of magnesium, which can be a great (and delicious) supplement to your diet:
Swiss Mandera
Half a cup of cooked Swiss packets 150 mg of magnesium And it is interesting that different parts of the factory provide different health benefits. Swiss mander leaves contain most of the plant fibers, sodium, magnesium and flavonoids, and potassium stems are high.
Related: Fruits with magnesium high
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Spinach
Half a cup of cooked spinach contains 78.5 mg of magnesium, And is a great source of vitamin A, C, K and folio (vitamin B9). Spinach is also known for its high levels of antioxidants and polyphenols and has been found to have a protective effect on liver disease.
Popeye was not mistaken when he disarmed the spinach can – it is high with nitrate oxide, and studies show that he acts as a great additive for athletes who want to strengthen their physical activity.
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Artichoke
Half a cup of cooked artichoke hearts offers 35.3 mg of magnesium, And there is a folate and vitamin C power plant. According to a recent study, an important artichoke component is inulin, which is known to have prebiotic effects by stimulating the growth of healthy bacteria in our intestine.
Related: Based on registered nutritionists
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Parnip
Half a cup of cooked parsnip slices offers 22.6 mg magnesium. The root vegetables are also packed with vitamin C, vitamin K, folon and potassium. It is believed that one of the most important benefits of parsnip to health is its flavonoids and polyaacetylene, which give carrot relative anti -inflammatory and antifungal properties, facilitate spasms, increase blood circulation and fun as an antidepressant.
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Collard Greens
Half a cup of Collard Greens prepared with oil is 18.9 mg of magnesium, And these solid leaves do not stop there. They also contain vitamins A, C and K and are good sources of iron and calcium. Large fiber greens are a great way to help lower high blood pressure and unhealthy LDL cholesterol.
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Potatoes
Half a cup of boiled potatoes with skin increases 17.2 mg of magnesium. Potatoes are also a good source of vitamin C and potassium. These sincere vegetables are rich in starch resistant, which has shown research, can help reduce the risk of diabetes, obesity and high cholesterol, as well as improve bowel health.
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Kale
Half a cup of cooked cabbage has 14.75 mg of magnesium; Despite the fact that it is considered one of the oldest vegetables from Turkey, Kale recently enjoyed its glory as a nutritional superstar with vitamins A, B6, C, K, Folate, Fibers, Carotenoids and Manganese. It has been proven to treat stomach ulcers and helps control obesity-long for a long time for GLP-1 to hit the scene.
Related: Different Kale eating methods when you can’t get enough leafy greens
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Arugula
Half a cup of untreated arugula has 4.7 mg of magnesium, Also offers vitamins A, C and K. This delicious leafy vegan also contains many antioxidants and glucosinolates, which have been proven to delay and can prevent chronic diseases and certain cancers.
Nitrate -rich vegetables, such as Arugula, have also received attention to maintain their oral health, promoting beneficial nitrate -reducing bacteria. This helps prevent imbalances that can contribute to various oral health problems such as cavities, gum disease and poor breathing.
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