To avoid magnesium deficiency symptoms, add these magnesium-rich foods to your diet

Magnesium is found in many foods that are high in the nutrient, such as whole grains, nuts, seeds, legumes, and many fruits and vegetables. An incredibly important mineral is magnesium. Although it aids in hundreds of chemical processes in your body and promotes good health, many people fall short of adequate intake.

In healthy individuals, nutritional deficiencies are uncommon. Magnesium deficiency, however, can result from persistent low intake or significant loss of the mineral due to certain medical conditions, including alcoholism, Crohn’s disease, celiac disease, bowel surgery, and/or the use of certain medications. However, consuming foods strong in magnesium allows you to easily meet your daily needs. In this article, we list foods that are rich in magnesium.

Here are magnesium-rich foods that you should add to your daily diet:

1. The seed

Among other seeds, flax and chia seeds are well known for being high in magnesium. However, most of the minerals are found in pumpkin seeds. One serving of pumpkin seeds provides the majority of the day’s recommended magnesium intake.

2. Avocado

The fruit avocado is a delicious and very nutrient-dense source of magnesium. Additionally, avocados are rich in potassium, B vitamins and vitamin K. In addition, they contain more fat, especially heart-healthy monounsaturated fat, unlike other fruits. Avocados are also an excellent source of fiber. In fact, avocados contain very few digestible carbohydrates because most of their carbohydrates are fiber.

3. Beans

The bean family member with the highest magnesium concentration is the soybean. In addition to them, the mineral is also present in significant amounts in white beans, French beans, black-eyed beans and chickpeas.

4. Whole grains

Magnesium is one of the many minerals found in whole grains, such as brown rice. Magnesium is also abundant in other whole grains, such as quinoa, millet, barley and oats, making them great additions to your daily diet. Magnesium is mostly found in whole grains, but whole wheat flour tops the list with 160 mg per cup.

5. Dark chocolate

Dark chocolate is delicious and very healthy. It is also rich in magnesium. Rich in iron, copper and manganese, dark chocolate also contains prebiotic fiber, which helps feed the good bacteria in the gut.

6. the nut

Almonds, cashews and almonds are nutritious snacks that are also high in magnesium. Almonds contain 80 mg per ounce, or about 20% of the daily requirement. Two tablespoons of peanut butter has 49 mg and cashews have 74 mg. For added texture and flavor, these toasted nuts can be added to many foods.

7. Quinoa

Quinoa is prepared and consumed like rice. It has many health benefits, such as high protein and mineral content. One cup of cooked quinoa contains 118 mg of magnesium. Additionally, it contains many healthy antioxidants. These foods are rich in antioxidants that fight free radicals, and dangerous chemicals that can destroy your cells and cause disease.

These foods are not only rich in magnesium but also contain a variety of nutrients and are excellent additions to your diet.

Disclaimer: This content provides general information only, including advice. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.