Other foods you can snack on instead of using a magnesium supplement include seeds such as pumpkin seeds and chia seeds.
For example, a 28-gram serving of pumpkin seeds can provide around 150 mg of Mg.
This is around 37% of the recommended daily intake of Mg.
Aside from Mg, these seeds, including flaxseeds, are also rich in fiber, healthy fats, omega-3 fatty acids, and iron. In a study published in the Journal of Chromatography, these contents protect your immune system from free radical cells that can cause cancer, specifically, breast cancer.
6) Whole grains
Whole-grain foods can also provide enough magnesium to your body for it to function properly. Some of these are wheat, oats, barley, and quinoa.
For example, a 28-gram serving of buckwheat and shredded wheat can provide around 65 mg and 37 mg of magnesium, respectively.
Since this mineral is not produced intrinsically, the use of supplements is needed.
However, supplements are sometimes not tolerable for many people with Mg deficiency. Fortunately, there are foods you can that contain this mineral.
Frequently Asked Questions (FAQs)
How much magnesium should I take?
Understanding how much Mg you should take depends on your health condition. Too much magnesium can cause side effects such as irritable bowel movements, thus, you should only take the required dose for you.
Which of the leafy greens has the highest magnesium content?
Among the leafy greens, spinach offers the highest Mg content. A 100-gram serving of this vegetable can provide around 87 mg of magnesium. If cooked, a one-cup serving can offer around 157 mg.
Which offers higher magnesium, ripe or unripe bananas?
Both offer the same amount of magnesium. The only thing you should consider here is that ripe ones contain high amounts of sugar and unripe ones are hard to digest. So, if you are diabetic, you might want to avoid the ripe ones.
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