These are magnesium rich foods that many nutritionists recommend that we supplement our daily diet.
Magnesium deficiency is the cause of many bone, muscle and cardiovascular diseases. However, we can prevent this by building a scientific diet menu. So you already know how much magnesium is in any food ?
The effect of magnesium on health
Like iron, zinc and calcium, magnesium is a trace element that plays an important role in human health. This nutrient brings many effects such as:
Reducing toxicity to patients during chemotherapy and radiation therapy: According to the European Journal of Cancer study, prophylactic magnesium supplementation may prevent side effects of cancer treatment with chemotherapy. , radiation therapy, especially kidney damage.
Reducing the risk of cancer : People who are adequately supplemented with essential magnesium have a 50% lower mortality rate from cancer, 40% lower mortality from cardiovascular disease than those with higher levels of cancer. Magie low. Improving anxiety and anxiety disorders; A study from the University of Vermont showed that daily magnesium supplementation can improve anxiety and anxiety disorders of all ages, all genders, .
Reducing the risk of diabetes 2 : Harvard University's nutrition department has researched and found that people with a magnesium-rich diet are 34% less likely to develop type 2 diabetes than the average person often.
Reduced risk of sudden cardiac death : Low serum magnesium concentration is one of the causes of increased risk of death from cardiovascular disease.
Reducing the risk of osteoporosis : Magnesium works to increase bone mineral density, which helps reduce the rate of fractures caused by osteoporosis. In addition, magnesium also works to promote the absorption of calcium - a particularly important nutrient for bone joints.
Improving dementia : Supplementing about 25mg / kg / day of magnesium can help improve cognition and memory by about 10% after 12 weeks.
Reduce the risk of hypertension
Prevention of risk of kidney stones
Prevent cramps in pregnant women
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Magnesium and its great health effects
Which foods contain the most magnesium?
1. Spinach
Spinach or spinach is one of the very rich foods of magnesium. 100g spinach contains about 157mg of magnesium, equivalent to about 40% daily of the body. Not only magnesium, this vegetable also has many other essential nutrients such as vitamins A, K, D, E, omega 3, .
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2. Soy beans
The content of magnesium in soybeans is not inferior to spinach. By eating 100g soybeans you help your body meet almost 50% of your daily magnesium needs. In addition, soy is rich in fiber, vitamins and minerals.
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3. Avocado fruit
Butter is a magnesium supplement that is loved by many people. Not only delicious, but avocado dishes also contain lots of nutrients, especially magnesium. 100g of butter can add about 15% of the magnesium needed to the body.
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4. Bananas
Banana is an extremely familiar fruit for every one of our Vietnamese people. A medium-sized banana can give you about 32mg of magnesium and many other essential nutrients.
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5. Black chocolate
Chocolate is not only a symbol of love but also a good health supplement for magnesium . A small piece of dark chocolate can meet nearly 24% of the body's magnesium needs. Not only that, black chocolate also works against free radicals, slowing down the aging process.
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6. Yogurt
Not only latic acid, yogurt is also known as magnesium rich food. A box of yogurt gives your body 19mg of magnesium and many other nutrients.
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7. Seaweed
100g seaweed gives you about 120mg of magnesium. Seaweed also contains iron, vitamins and calcium. Although there are quite a lot of nutrients, but seaweed contains less calories. You can eat seaweed regularly without fear of getting fat.
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In addition to the above foods, you can supplement your body with magnesium using magnesium medicine . The advantage of this product is easy to use, fast and suitable for many people, especially dieters, vegetarians, pregnant women, busy people do not have regular cooking time .
Add magnesium rich foods to your family's menu today! Visit META.vn for detailed advice on quality magnesium drugs.
>>> Further reference : What is magnesium or Magnesium, the effect of magnesium