Magnesium is an essential mineral found in every cell of the human body. It is required for the body to function correctly. Our heart, muscles, and kidneys all need an adequate amount of magnesium to work efficiently. Eat these Magnesium Rich Foods to Improve the Health of your Heart
Why is Magnesium Needed?
Magnesium is needed for:
- Keeping Heart Healthy
- The functioning of many vital enzymes
- Muscle Contraction
- Nerve Functioning
- Maintaining strong bones.
- Producing Positive Energy
- Maintaining Blood Pressure
Furthermore, magnesium is used in the treatment of hypertensive crisis, preeclampsia, eclampsia, and other diseases related to the heart.
Magnesium Deficiency and its Harmful Effects
Magnesium deficiency, which results from aging, can cause harmful health hazards. It can cause severe health issues and may even cause a heart attack. Drinking too much alcohol, caffeine, or other carbonated drinks regularly can also affect your magnesium levels.
How to Maintain Healthy Levels of Magnesium in the Body?
The best way to maintain healthy levels of magnesium is to include natural and organic food in your diet. A healthy diet should contain minimal amounts of sugar and salt.
Although there are plenty of supplements available that help to restore the magnesium levels but still to rely on them is ineffective if your diet is poor.
Hence, to replace the missing magnesium from your body, you must start eating the following foods.
1. Pumpkin Seed
Pumpkin seeds contain plenty of valuable nutrients. They are rich in healthy fats, magnesium, and zinc. Pumpkin seeds are amongst the best natural sources of magnesium.
These ingredients make pumpkin seeds incredibly beneficial for your health as they help in improving heart health, prostate health, and even protect from cancer.
Pumpkin seeds are rich in antioxidants that help in reducing inflammation and protect your body against harmful free radicals.
Furthermore, pumpkin seed oil may help in reducing high blood pressure and maintaining cholesterol levels.
2. Dark Chocolates
Chocolates are not only delicious but are healthy as well, provided you consume a limited quantity of them. Dark chocolates are an original source of magnesium.
The best dark chocolate is the one that has at least 70% of cocoa solids. Higher the percentage of cocoa solids, the better the chocolate is.
Dark chocolate also contains a significant amount of iron, copper, and manganese that helps to keep your gut bacteria healthy. It also includes a substantial amount of antioxidants that play their role in protecting you against harmful diseases.
The thing that makes dark chocolate beneficial for your heart health is that it contains flavanols. Flavanols are potent antioxidant compounds that help in reducing harmful cholesterol levels.
Oats are one of the healthiest grains found on the planet. They are rich in essential vitamins, nutrients, minerals, antioxidants, and fiber.
Oats play a significant role in decreasing blood sugar levels and reducing the risk of heart diseases. Beta-Glucan, a robust soluble fiber in oats, plays its part in lowering harmful cholesterol levels and subsequently improving the health of your heart.
Hence, you must add oats to your breakfast as they are considered to be one of the healthiest breakfast options.
Bananas are among the most widely consumed fruits in the world. They are incredible, tasty, and nutritious. Bananas are well-known for their high potassium content; however, they are also equally rich in magnesium content.
Regular consumption of bananas helps in lowering blood sugar levels, lowering blood pressure, and reducing the risk of heart diseases.
In addition to that, bananas also contain vitamin C, vitamin B6, manganese, and fiber.
However, ripe bananas contain high amounts of sugar and carbs and may not be suitable for people who have diabetes.
Quinoa is amongst those few foods that contain all nine essential amino acids. It is incredibly nutritious and is amongst the most popular foods all over the world. It comes up with plenty of health benefits.
Quinoa contains substantial amounts of magnesium, which makes it great for your heart health. Regular consumption of quinoa helps in reducing blood sugar and triglyceride levels. The high fiber content in quinoa may help in increasing feelings of fullness and helps in losing weight.
6. Whole Grains
Whole grains are the best source of essential nutrients, including magnesium. These grains include wheat, oats, barley, buckwheat, quinoa, and many others.
Whole grains are also rich in vitamin B, selenium, manganese, and fiber. Whole grains have been shown to reduce inflammation and decrease the risk of heart diseases.
Whole grains are gluten-free, which makes it possible for the people who have celiac disease to enjoy them as well.
Hence, you must add whole grains to your diet to overcome the deficiency of magnesium from your body.
Leafy greens are incredibly healthy. Most of them are rich in magnesium content. These leafy greens include kale, spinach, turnip, and mustard greens. One boiled cup of magnesium has approximately 157 mg of magnesium.
Additionally, these leafy greens are an excellent source of several nutrients, including iron, manganese, and vitamins A, C, and K.
Furthermore, leafy greens contain certain plant compounds that help in protecting your cells from damage and reduce the risk of cancer.
Hence, adding leafy greens to your diet is another ideal way to fulfill the deficiency of magnesium from your body.
Avocados are incredibly tasty and nutritious fruit. They are a rich source of magnesium. Avocados are packed with heart-healthy monosaturated fats that help in:
- Decreasing the risk of heart diseases
- Help in lowering bad cholesterol (LDL)
- Increase Good cholesterol levels (HDL)
Avocados contain high amounts of potassium, as well as essential vitamins such as B and K. Furthermore, they are the best source of fiber.
Regular consumption of avocados can reduce inflammation, and increase feelings of fullness after meals.
All types of beans are beneficial for your health. In particular, if we talk about black beans, they are incredibly rich in magnesium content. A rough estimate suggests that they boast about 120mg of magnesium per cup.
These beans will fulfill your requirement of magnesium and will reduce the risk of chronic heart diseases and will help in avoiding inflammation.
Similarly, kidney beans are nutritious as well. A cup of boiled kidney beans contains about 74 mg of magnesium.
So, develop a habit of consuming these beans, especially in winters. To make the taste even better, you can add spicy black bean chili to the beans. You can also make easy black bean dip and enjoy it with your friends in the next gathering.
All nuts are nutritious for you. But almonds, in particular, are incredibly beneficial for the health of your heart. Almonds are packed with significant amounts of magnesium. One ounce of dry-roasted almonds contains about 80 mg of magnesium.
Almonds improve heart health by maintaining healthy blood vessels and increasing the number of antioxidants in the blood.
Almonds also function to reduce blood pressure and improve blood circulation. So, you must add almonds and other nuts to your daily diet as they will help to fulfill the amounts of magnesium in your body.
Magnesium is an essential component that is needed for the healthy functioning of the heart. The deficiency of magnesium leads to many chronic heart diseases and may even cause a heart attack.
Hence, you must add magnesium enriched foods to your diet that will help you to fulfill the deficiency of magnesium in your body.
That’s how you can avoid several heart diseases and enjoy a happy and everlasting life.
Have a Healthy and Blissful Life!!!