🧠 Magnesium in Your Diet: The Essentials
🌟 Why It Matters
Magnesium supports:
💓 Heart health and blood pressure regulation
😴 Better sleep and melatonin production
💪 Muscle function and cramp prevention
🧘 Stress relief and anxiety reduction
🦴 Bone strength and calcium absorption
⚡ Energy production (ATP synthesis)
🍬 Blood sugar balance and insulin sensitivity
🥗 Top Magnesium-Rich Foods
Food Group Examples & Magnesium Content
Leafy Greens Spinach (150 mg/cup cooked)
Nuts & Seeds Pumpkin seeds (150–170 mg/oz), Almonds, Sunflower seeds
Legumes Black beans (120 mg/cup), Lentils, Chickpeas
Whole Grains Quinoa (118 mg/cup), Brown rice, Oats
Fatty Fish Mackerel, Salmon, Halibut (80–90 mg/serving)
Dark Chocolate 65 mg/oz (70–85% cocoa)
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