![]() Additionally, these seeds are also rich in iron, monounsaturated fat and omega-3 fatty acids. This is 37 per cent of the daily recommended intake. These are a particularly good source 0f magnesium with 150 mg in 28 grams serving. Flaxseeds, pumpkin seeds and chia seeds are a good source of magnesium. Eating tofu protects the cells lining your arteries and reduces your risk of stomach cancer. One serving also has 10 grams of protein and 10 per cent daily recommended calcium, iron, manganese and selenium. 100 grams of tofu has 52 mg of magnesium, which is 13 per cent of the daily recommended. It is made by pressing soybean milk into soft white curds. Tofu Tofu is a staple food in a vegetarian diet due to its high protein content. Legumes are high in fibre and have a low glycemic index, which can lower cholesterol, improve blood sugar level and decrease the risk of heart disease. For example, one cup serving of black beans has 120 mg of magnesium, which is 30 per cent of the daily recommended intake. These include lentils, beans, chickpeas, peas and soybeans. Legumes Legumes are a part of our daily diet. Just two Brazil nuts provide you more than 100 per cent daily recommended intake of the mineral. Brazil nuts are extremely rich in selenium. Nuts are heart-healthy, have anti-inflammatory properties and can make you feel saturated when eaten as a snack. One serving (28 grams) of cashews has 82 mg of magnesium, which is 20 per cent of the daily recommended intake. Nuts high in magnesium include cashew and Brazil nuts. Nuts Nuts make for a healthy and weight loss friendly snack. Studies show that eating avocados can reduce inflammation, improve cholesterol levels and make you feel satiated. These are also an excellent source of fibre. Avocados are also rich in potassium, B vitamin and vitamin K and heart-healthy monounsaturated fat. One medium-sized avocado has around 58 mg of magnesium, which is the 15 per cent of the daily recommended intake. Avocado Avocado is full of healthy fats and magnesium. To reap the maximum benefits, choose the chocolate which has 70 per cent cocoa. Dark chocolate is good for heart health and prevents bad cholesterol from oxidizing. It is also loaded with antioxidants, which prevents the damage caused by the free radicals. Dark chocolate is also high in iron, copper, manganese and contains fibre that feeds the healthy gut bacteria. It is rich in magnesium with 64 mg of it in 28-gram serving, which is 16 per cent of the daily recommended intake. If you take very high levels of zinc supplements, this can interfere with your ability to absorb magnesium.Dark chocolate Dark chocolate is healthy as well as delicious. Some prescription drugs used to treat acid reflux or stomach ulcers, and some diuretics can affect the levels of magnesium in the body. If you are taking a magnesium supplement, it can affect the way your body absorbs some medications, including bisphosphonates (osteoporosis medication) and some antibiotics. Extremely high levels can lead to an irregular heartbeat or cardiac arrest. It’s important not to have more than the recommended amount of magnesium, as it can cause diarrhoea, nausea or abdominal cramps. The recommended daily intake for children is: Pregnant and breastfeeding women, however, need more than that, approximately 350 to 360mg a day. ![]() Women under 30 need 310mg each day and 320mg a day after 31. Men under 30 need 400 milligrams (mg) of magnesium per day and men over 31 need 420mg a day. Foods high in magnesium include green leafy vegetables, legumes, nuts and seeds and wholegrains. Magnesium is obtained from food or from a supplement. People with magnesium deficiency are at greater risk of developing: Very severe magnesium deficiency can cause numbness, tingling, muscle cramps, seizures, personality changes, and an abnormal heart rhythm. ![]() If you don’t have enough magnesium in your body, you might have symptoms such as headaches, loss of appetite, nausea, vomiting, fatigue and weakness. Low levels of magnesium over time can lead to low calcium and potassium levels. It is needed for muscles and nerves to work properly, to keep blood sugar and blood pressure at the right level, and to make protein, bone, and DNA. Magnesium is important for many processes in the body. If you don’t get enough magnesium in your diet over a long time, you may develop health problems such as heart attack, stroke, diabetes or osteoporosis. ![]() Magnesium is a nutrient that is essential for healthy muscles, nerves, bones and blood sugar levels. Related information on Australian websites. ![]()
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