Top 10 high magnesium snacks for healthier health

Magnesium is an essential essential mineral for heart health, nerve and muscle function, bone density, and more. Although almost half of the Americans do not consume adequate magnesium in their diet, it is possible to obtain enough food by prioritizing foods rich in magnesium.

Jump at the main dishes to remember.

1. Pumpkin seeds

• Magnesium: 156 milligrams (MG)
• Portion: 1 ounce

Pumpkin seeds are the main source of magnesium, providing 48% of the recommended food allowance (GDR, the quantity of nutrients sufficient to meet the daily requirements of healthy individuals) for women and 37% for men per ounce, and also offer 8.5 g of health proteins (a feeling satisfied with fullness), antioxidants and key nutrients to support health.

Advice: Take advantage of it alone, associated with a piece of fruit such as an apple, or added to a mixture of trails to increase your magnesium intake.

2. Edamame

• Magnesium: 50 mg
• Portion: A half-cut

A half-cup of cooked and dissected edamamus contains 15% of the GDR for women and 12% for men. It also has 9 g of protein and 4 g of fiber. Edamame is also an excellent source of copper, folate, choline, thiamine and riboflavine.

Advice: Create on the fresh edamame with a pinch of salt and a pinch of lime, or enjoy the stable dried edamame, which offers all the same advantages but can be easily taken on the go.

3. Peanut butter banana

• Magnesium: 85 mg
• Portion: 1 average banana and 2 tablespoons of peanut butter

This pair provides 27% of the GDR for women and 20% for men. It also makes a well -balanced snack of carbohydrates, proteins and healthy fats. This combo is also a good source of potassium, copper and fiber.

Advice: If you are allergic to peanuts, try almond butter, cashew butter, sunflower seed butter or soy nut butter, which all contribute similar quantities of magnesium.

4. Almonds, cashews or peanuts

• Magnesium: Almonds (80 mg), cashews (74 mg) or peanuts (49 mg)
• Portion: 1 ounce

Nuts like peanuts, cashews and almonds are rich in magnesium, providing up to around 25% of the GDR per ounce. They also offer fats, proteins and healthy fibers to help you keep you full. They are also filled with essential nutrients, including iron, calcium, B vitamins and vitamin E.

Advice: Choose the nut that you like the most or make a mixture of trails with a mixture of the three dried fruits. Roman and flavored nuts are also a good option. Just be aware of the addition of sodium and sugar.

5. Chia Pudding

• Magnesium: 111 mg
• Portion: 1 ounce (about 2 tablespoons)

Chia seeds are an excellent source of magnesium, providing 26% of the GDR for men and 35% for women per portion. They are also a good source of calcium, potassium, iron and omega-3 fatty acids. They can make a satisfactory snack with 6 g of protein and 10 g of fibers.

Advice: Whisk two tablespoons of chia seeds with half a cup of your favorite milk (almonds, soy or cow’s milk all add additional magnesium). Incorporate 1 tablespoon of honey or maple syrup and a pinch of cinnamon. Refrigerate for two to three hours or overnight, then garnish with fresh fruit for a balanced and rich magnesium snack.

6. Yogurt with blackberries

• Magnesium: 55 mg
• Portion: 1 cup (8 ounces) of natural yogurt with half a cup of blackberries

This combo contains 13% of the GDR for men and 17% for women, as well as calcium, potassium, phosphorus and copper. The yogurt protein and the fiber of blackberries make it a blood -balancing snack which can help feel full and satisfied until your next meal.

Advice: Sprinkle 1 or 2 teaspoons of chia seeds on top for an additional boost of magnesium, calcium and fiber.

7. Chips with Guacamole

• Magnesium: 56mg
• Portion: 1 ounce of tortilla croustilles with half a cup of guacamole

Lawyers are considered to be a “superfood” (a food rich in healthy compounds), filled with vitamins, minerals, antioxidants, healthy fats and fibers. A portion of 4 ounces of avocado or puree guacamole associated with 1 ounce of corn tortilla croustilles provides 56 mg of magnesium (18% of the GDR for women and 13% for men). Avocado also contributes 15% of the GDR for potassium and 25% of your folate needs.

Advice: Avocats are rich in monounsaturated fibers and fats, which can help promote blood sugar control and support heart health.

8. Dates filled with nut butter

• Magnesium: 75 mg
• Portion: Three dates and 3 teaspoons of nuts

If you are in a mood for something sweet, three Medjool dates, stung and stuffed with 3 teaspoons of your favorite nut butter, provide 18% of the GDR for men and 23% for women. This duo also contains fibers, polyunsaturated and monounsaturated fats and potassium, which all support a healthy heart.

Advice: For an even larger magnesium boost, sprinkle the dates with melted dark chocolate and freeze for a healthy sweet treat.

9. Roasted chickpeas

• Magnesium: 79 mg
• Portion: 1 cup

Chickpeas (also called Garbanzo beans) are a one -stop shop for many of your mineral needs. Not only 1 cup of chickpeas contains 24% of the GDR for women and 19% for men, but they are also a good source of iron, calcium, potassium, zinc and copper. In addition, they are filled with fibers and protein, which both play an essential role by feeling full and satisfied after eating.

Advice: Roast yours with your favorite seasoning, or buy them roast for an easy snack and filled with magnesium.

10. Dried figs

• Magnesium: 101 mg
• Portion: 1 cup

Dried figs are one of the best candies in nature and an excellent alternative to snacks filled with sugar. A cup contains 24% of the GDR for men and 31% for women. Figs are also a good source of iron, potassium, manganese and copper. The 14 grams (g) of fibers per cup support healthy digestion, heart health and a blood sugar balance.

Advice: Take advantage of the figs by themselves or associated with nuts or cheese.

How many magnesium do you need every day?

The RDA for magnesium is:

• Men, 31 years and over: 420 mg
• Women, 31 years and over:: 320 mg (during pregnancy: 360 mg)
• Men, 19-30:: 400 mg
• Women, 19-30:: 310 mg (during pregnancy: 350 mg)
• Boys, 14-18:: 410 mg
• Girls, 14-18:: 360 mg (during pregnancy 400 mg)
• Children 9 to 13 years old: 240 mg
• Children 4 to 8 years old: 130 mg
• Children 1 to 3 years old: 89 mg

What does magnesium do for your body?

• Magnesium functions: Magnesium is essential throughout the body. It is involved in more than 300 enzymatic reactions (biological processes that accelerate chemical reactions in cells), including those which control muscle and nerve function, maintain blood pressure, ensure the normal heart rate, promote protein synthesis, control blood sugar and develop bone structure.
• Prevention of chronic diseases: Emerging research suggests that the consumption of adequate magnesium can reduce the risk of depression, diabetes, osteoporosis (reduction of bone mass and bone mineral density) and cardiovascular disease.
• Emerging areas of research: Studies also explore the role that magnesium plays in the symptoms of premenstrual syndrome (PMS), sleep disorders, symptoms of menopause, migraines, etc. This research is necessary to understand the advantages of magnesium.

Who is at risk of magnesium deficiency?

• People with inadequate consumption: Symptoms of magnesium deficiency are rare in healthy people who follow a balanced diet. However, almost 50% of Americans do not obtain adequate magnesium in their diet. This can contribute to an increased risk of cardiovascular disease and other health problems.
• High -risk groups: People with chronic digestive disorders such as Crohn’s disease and ulcerative colitis (two forms of irritable intestine disease), alcohol diabetes or alcohol dependence are more at risk of magnesium deficiency due to a decrease in absorption and increased excretion of magnesium. The elderly can have an increased risk of deficiency from lower intake and a decrease in absorption.
• People taking specific drugs: People taking specific antibiotics, bisphosphonates, diuretics or proton pump inhibitors such as omeprazole can have increased magnesium exhaustion. Talk to your pharmacist or health care provider if you have any questions about your drugs.

Can you get too much magnesium?

Consume more than the magnesium GDR food is perfectly safe. However, it is possible to obtain too much magnesium Since supplements.

The higher tolerable level of intake (UL) for magnesium supplements is:

• New children and adults and more:: 350 mg
• Children 1 to 3 years old: 65 mg

Avoid ingesting more than ultimately. Excessive magnesium intake from supplements can cause nausea, diarrhea and abdominal cramps.

Please talk to your pharmacist or health care provider about any questions or concerns you may have and make sure you stay within reach.

Main to remember

• Magnesium is an essential mineral that plays a vital role in hundreds of bodily functions and supports long -term health.
• Almost half of adults do not meet the GDR for magnesium.
• Prioritizing rich magnesium snacks can help you meet your magnesium needs with food.