Products with a high magnesium content have been named

Elena KozlovaLS Food
Magnesium helps lower blood pressure
Magnesium helps lower blood pressure

Magnesium is one of the most important minerals for maintaining good health. Foods that contain it include basil, coriander, cocoa powder, pumpkin seeds, and chocolate.

The US National Institutes of Health has established that the daily intake for men is 400-420 mg, and for women – 310-320 mg. Magnesium deficiency is associated with problems such as cardiovascular disease and high glucose levels, according to

Products with a high magnesium content have been named

Foods with a lot of magnesium

  • Herbs and spices. 100 g of basil, coriander, or green onions can provide 600 to 700 mg of magnesium, so adding them in small amounts to flavor your dishes will also increase the contribution of this mineral.
  • Cocoa and dark chocolate. 100 g of cocoa powder contains 499 mg of magnesium, and a chocolate bar (more than 70% cocoa) contains about 280 mg.
  • Seeds. Pumpkin seeds contain 590 mg of magnesium per 100 g of product, chia - 335 mg, roasted sesame seeds - 350 mg.
  • Spinach. It contains about 79 mg of magnesium per 100 g. Although the figure seems low, its portion usually does not fall below 200 g.
  • Dried fruits. 100 g of almonds contain 270 mg of magnesium, cashews - 292 mg.
  • Brown rice. The raw grain contains about 140 mg of magnesium.
  • Avocado. 100 g of the product contains about 29 mg of magnesium. Given that an avocado weighs about 200 g, its contribution will be 58 mg, which is 15% of the recommended daily value.

Benefits of magnesium

  1. Helps regulate heart rate as it relaxes the muscle fibers of this organ. According to research, consumption of more than 100 mg per day helps reduce the likelihood of a heart attack by 7% and heart failure by 22%.
  2. It helps to reduce blood pressure due to its anti-inflammatory ability, a factor that must be taken into account to maintain the cardiovascular system in good condition.
  3. It affects the nervous system, regulating its functions.
  4. Reduces depression as it can affect the brain and mood.
  5. Regulates muscle contractions. In fact, it is magnesium that helps them relax after calcium stimulates contraction. Thus, its deficiency can lead to cramps.
  6. Controls blood glucose levels, especially in people with type 2 diabetes. It supports insulin management and the storage of sugar in cells as an energy source.

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