10 foods that increase magnesium and prevent high blood pressure

Citizen – translated by: Menat Allah Ashraf

Although the vast majority of people realize how beneficial magnesium is to the body, they are not inclined to take it regularly, and for example, 80% of Americans suffer from it, according to the Daily Health Post.

What is a magnesium deficiency?

Magnesium is a mineral that is found in relatively large amounts in the body, and researchers estimate that an average person’s body contains around 25 grams of magnesium, and half of that is in the bones.

Magnesium is responsible for the absorption of calcium, silica, vitamin D and vitamin K, stimulation of muscles and nerves, detoxification and digestion of proteins, carbohydrates and fats.

First signs of magnesium deficiency

Understand The first signs of magnesium deficiency include: loss of appetite, nausea, vomiting, fatigue and weakness, numbness, numbness, muscle cramps and spasms, irregular heartbeat, high blood pressure.

As for the risk factors for magnesium deficiency in the body, they lead to the possibility of developing kidney disease, parathyroid gland problems and other health issues.

Top 10 foods rich in magnesium

1 to 30 grams of cashews is equivalent to 20% of the daily value.

2 to 30 grams of almonds provide 19% of the Daily Value.

3- One avocado is equivalent to 15% of the daily value.

4- One cup of boiled green beets provides 24% of the Daily Value.

5- A cup of cooked lentils is equivalent to 18% of the daily value.

6- A piece of chocolate gives you 58% of the daily value.

7- A cup of dried figs is equivalent to 25% of the daily value.

8- A cup of okra gives you 14% of the daily value.

8- A cup of long grain brown rice provides 21% of your daily value.

9- A cup of cooked spinach gives you 39% of the daily value.

10- A cup of bananas gives you 15% of the daily value.