Magnesium rich food: Include into your daily intake for proper athlete supply
Magnesium rich food: Include into your daily intake for proper athlete supply
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It's involved in hundreds of chemical reactions in your body and helps you maintain good health, but many people don't reach the reference daily intake (RDI) of 400 mg .

Dark Chocolate: Dark chocolate is as healthy as it is delicious. It's very rich in magnesium, with 64 mg in a 1-ounce (28-gram) serving — that’s 16% of the RDI .Dark chocolate is also in high in iron, copper and manganese and contains prebiotic fiber that feeds your healthy gut bacteria .What’s more, it's loaded with beneficial antioxidants. These are nutrients that neutralize free radicals, which are harmful molecules that can damage your cells and lead to disease.

Nuts: Nuts are nutritious and tasty. Types of nuts that are particularly high in magnesium include almonds, cashews and Brazil nuts. For instance, a 1-ounce (28-gram) serving of cashews contains 82 mg of magnesium, or 20% of the RDI .Most nuts are also a good source of fiber and monounsaturated fat and have been shown to improve blood sugar and cholesterol levels in people with diabetes. Brazil nuts are also extremely high in selenium. In fact, just two Brazil nuts provide more than 100% of the RDI for this mineral. Additionally, nuts are anti-inflammatory, beneficial for heart health and can reduce appetite when eaten as snacks.

Legumes: Legumes are a family of nutrient-dense plants that include lentils, beans, chickpeas, peas and soybeans. They're very rich in many different nutrients, including magnesium. For instance, a 1-cup serving of cooked black beans contains an impressive 120 mg of magnesium, which is 30% of the RDI. Legumes are also high in potassium and iron and a major source of protein for vegetarians . Because legumes are rich in fiber and have a low glycemic index (GI), they may lower cholesterol, improve blood sugar control and decrease heart disease risk.

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Tofu: Tofu is a staple food in vegetarian diets due to its high protein content. Made by pressing soybean milk into soft white curds, it’s also known as bean curd. A 3.5-ounce (100-gram) serving has 53 mg of magnesium, which is 13% of the RDI . One serving also provides 10 grams of protein and 10% or more of the RDI for calcium, iron, manganese and selenium.

Seeds:  Seeds are incredibly healthy. Many — including flax, pumpkin and chia seeds — contain high amounts of magnesium. Pumpkin seeds are a particularly good source, with 150 mg in a 1-ounce (28-gram) serving . This amounts to a whopping 37% of the RDI. In addition, seeds are rich in iron, monounsaturated fat and omega-3 fatty acids. What's more, they're extremely high in fiber. In fact, nearly all of the carbs in seeds come from fiber. They also contain antioxidants, which protect your cells from harmful free radicals produced during metabolism.

Whole Grains: Grains include wheat, oats and barley, as well as pseudocereals like buckwheat and quinoa. Whole grains are excellent sources of many nutrients, including magnesium. A 1-ounce (28-gram) serving of dry buckwheat contains 65 mg of magnesium, which is 16% of the RDI. Many whole grains are also high in B vitamins, selenium, manganese and fiber. In controlled studies, whole grains have been shown to reduce inflammation and decrease heart disease risk.

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