Foods rich in magnesium support your health and help with stress relief

He promises magnesium One of the newest natural remedies To improve sleep And stress relief. .

According to the “goodhousekeeping” website, magnesium plays a major role in over 300 reactions in your body. Heart health It helps regulate blood pressure and blood sugar levels, and is essential for bone health and energy production In addition, magnesium regulates the stress hormone cortisol and enhances the secretion of melatonin , so it may help you to reduce stress and improve sleep.

The British National Institutes of Health recommends that the daily intake of vitamin D for adults is 310 to 320 milligrams for women, and 400 to 420 milligrams for men.
It is very easy to get your daily requirement of magnesium through a healthy diet. Dark chocolate.

Spinach

Keeping Leafy vegetables Including kale is high in magnesium, but spinach contains 156 mg per cup (from cooked spinach), and is also rich in iron, fiber, and vitamins A and C.

Almonds and peanuts

Nutrient-rich nuts are a major magnesium booster in a quarter cup contains 80 mg of magnesium, and the same amount of cashews contains 74 mg of peanut butter is a good alternative because there are 49 mg of magnesium in two a tablespoon.

Chia, flax and pumpkin seeds

Seeds, especially pumpkin seeds, are a good source of magnesium acids and fiber.

Oats

A small serving of whole oats (half a cup of dried oats) will give you more than 13% of your daily value for magnesium, and if you add bananas and flaxseeds to your breakfast oatmeal, you’ll increase that percentage by a few nutrient levels.

Dark chocolate

This delicious dessert contains 65 milligrams of magnesium and is full of antioxidants and minerals. Choose dark chocolate that contains 70-85% cocoa solids.

Beans

One cup of beans contains 84 milligrams of magnesium.

soybeans

Soybeans are a good source of protein, calcium, dietary fiber and magnesium. Half a cup of soybeans contains 50 mg of magnesium.

quinoa

One cup of cooked quinoa contains 118 milligrams of magnesium Considered a whole grain, quinoa has a higher protein content than many other grain options.

Avocado

A whole avocado contains 58 milligrams of magnesium, and is also rich in heart-healthy monounsaturated fat and a good source of fiber.

Yoghurt

One serving of plain, low-fat yogurt is high in magnesium (42 mg), along with calcium, protein, and gut-healthy probiotics.