Avocado, bananas, guava, papaya rich in magnesium support muscle and nervous function, adjust blood sugar, help bones strong.
Do not provide enough magnesium in the daily diet makes the body feel tired, muscle cramps, osteoporosis, at risk of heart disease. In addition to the common nuts that provide magnesium, some fruits also contain this mineral.
Banana
100 g bananas have 41 mg of magnesium, in addition to potassium, fiber, vitamin B6. Potassium supports relaxation of blood vessels, reducing the effects of sodium to prevent high blood pressure. Fiber has a laxative effect, increases digestion, eliminates toxins, prevents many diseases.
How to eat: Eat whole fruits like snacks, blend into smoothies or combine with peanut butter to supplement protein.
Guava
100 Gow offers 30 mg of magnesium, lots of vitamin C, fiber and antioxidants. Eating guava regularly can enhance immunity, digestion, control blood sugar. The nutrients in guava can fight free radicals, protect the skin from damage, protect the heart.
How to eat: Eat fresh fruit with a little salt, add vegetable salad or grind in guava juice.
Well
Rub is rich in magnesium (50 mg of magnesium in 100 g of rubbing), helping the body absorb calcium better by regulating vitamin D, blood calcium levels in the blood. The fiber in this fruit slows the digestive process, can prevent blood sugar too high after eating. They are especially beneficial for pregnant women and people with anemia.
How to eat: Eat 2-3 dates is during a snack in the middle of the day, adding a dessert.
Papaya
One of the most magnesium -rich fruits is papaya (21 mg of magnesium in 100 g of papaya). It also contains a small amount of vitamin A and enzymes such as papain to help improve digestive health, reduce flatulence, good for people who are doing weight loss diet.
How to eat: Eat papaya fruit for a light meal, process it into a smoothie or eat a combination of yogurt.
Avocado
Avocado provides healthy fat, fiber and magnesium (29 mg for 100 g). Magnesium contributes to preventing conditions such as osteoporosis. Eating avocado regularly with calcium -rich diet helps improve joint health. Fat in food brings many benefits to cardiovascular health, reducing bad cholesterol (LDL) and increasing good cholesterol (HDL).
How to eat: Crush with whole bran toast, add a salad or grind into a smoothie, combined with yogurt.