List of Nigerian foods that are rich in magnesium.
FOODS CONTAINING MAGNESIUM AND WHY YOU SHOULD EAT THEM
Magnesium plays an important role in the body. Believe it or not,it has a key role in around 300 biochemical reactions in the body!
Like most minerals, it helps you to keep a strong immune system, strengthens bones and aids to level blood glucose levels. Magnesium helps maintain blood circulation and regulate blood pressure. Eating foods high in magnesium aids the relief of menstrual cramps.
Magnesium is involved in glucose control, and people with high sugar levels tend to be deficient in magnesium. So, I thought it may be a good idea to add some natural sources of magnesium to you meal plans.
If you struggle with sleep, you know how much I bang on about it. 😆 I personally take Zinc Magnesium (ZMA) before bed time as it helps improve sleep by playing a part in the release of serotonin and melatonin which puts you into a deep, fuller sleep when paired with carbohydrates such as oatmeal in your Pre-Bed meal or snack.
Sleep is optimal for muscle recovery.
Below are some of the foods that provide a good amount of magnesium.
📌 Dark Chocolate – Guess what… it’s delicious, AND a good source of magnesium. One ounce of dark chocolate provides up to 16% of the recommended daily magnesium intake. Summary, start eating more dark chocolate 😂
📌 Bananas – A single banana provides approximately 9% of the necessary daily intake of magnesium. Bananas are also one of the richest source of potassium. Banana is a super food you know.
📌 Nuts and almonds are rich in magnesium. One ounce of cashew nuts, for example, has 20% of the necessary daily intake of magnesium.
📌 Avocados — One medium avocado provides 15% of the recommended daily intake.
📌 Salmon — Six ounces of salmon contain over 50 mg of magnesium, which is 13% of the recommended daily intake.
📌 Legumes – Such as chickpeas and beans are a good source of magnesium. Six ounces of black beans can provide 30% of the necessary daily magnesium intake.
📌 Seeds – Like flax, chia, and pumpkin are rich in magnesium. One ounce of pumpkin seeds has 37% of the necessary daily intake of magnesium.
📌 Whole Grains – Such as wheat, oats, and buckwheat are rich in magnesium. One ounce of dry buckwheat can provide 16% of the necessary daily intake of magnesium.
📌 Leafy Greens – Especially kale, spinach, and turnip are excellent sources of magnesium. Six ounces of cooked spinach has 39% of the necessary daily intake of magnesium.
Other Nigerian foods that are rich in magnesium worthy of mention:
➡️tomatoes
➡️black beans
➡️ube pear
➡️ Almonds
➡️ebelebo fruit
➡️African Apple Star (agbalumo)
➡️Cashews
➡️Brown rice/ofada rice
➡️wheat 🍞 or wheat swallow
➡️Broccoli
➡️pumpkin seeds
➡️Watermelon seeds
➡️Sesame seeds
➡️Okra
➡️pawpaw
Oatmeal swallow
Eggs
Cabbage
Irish potatoes
Yam
Rice
Beans
Green pepper
Melon soup
Banga soup
Amala
Yoghurts
Bone meal
🐔 chicken
Beef..
Corn (agbado)
Agbalumo
Nuts
➡️Onions
Enjoy some natural sources of magnesium!
Sources:
Joy of Health
Peter Love Fitness
