Which foods are particularly rich in magnesium and should be integrated into the diet?
Magnesium is a vital mineral for our body and plays an important role in various metabolic processes. It is important for the function of muscles and nerves and contributes to the maintenance of healthy bones. Eating a balanced diet can help ensure we get enough magnesium . In this article you will find out which foods are particularly rich in magnesium and why they should be on the menu.
Green vegetables
Green vegetables like spinach, kale, and broccoli are particularly high in magnesium . For example, a serving (100 g) of spinach contains about 80 mg of magnesium . Green vegetables are also rich in other important nutrients like vitamin C and iron.
legumes
Legumes such as beans, lentils and chickpeas are also good sources of magnesium. A serving of cooked beans (100 g) contains about 50 mg of magnesium . Legumes are also high in fiber, protein, and other important nutrients.
nuts and seeds
Nuts and seeds like almonds, cashews, sesame, and sunflower seeds are also high in magnesium . A serving of almonds (30 g) contains about 80 mg of magnesium . Nuts and seeds are also high in healthy fats and proteins.
whole grain products
Whole grains like whole wheat bread, whole wheat pasta, and brown rice are good sources of magnesium. A serving of whole wheat pasta (100 g) contains about 35 mg of magnesium . Whole grain products are also rich in fiber, vitamins and minerals.
Conclusion
Eating a balanced, magnesium-rich diet can help ensure we get enough of this important mineral. Green vegetables, legumes, nuts and seeds as well as whole grain products are good sources of magnesium and should be a regular part of the menu.
Source: European Food Safety Authority (EFSA), 2021 " Magnesium contributes to the normal functioning of the nervous system and the maintenance of normal bones.
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