NordenBladet – Magnesium is one of the most versatile and essential minerals that our bodies require for healthy cell, tissue, and muscle function. This mineral is a necessity for over 300 chemical reactions that include metabolism, production of nucleic acids and protein, and for maintaining heart health. In fact magnesium deficiency can increase the risk of heart attacks by 53% according to this research.

Healthy magnesium levels are best maintained with natural organic foods. Focus on establishing a healthy, balanced diet to provide a sufficient intake and cut back on the sugar and salt. Although there are supplements available, relying on them to provide the right levels is ineffective if your diet is poor. Manufactured supplements can also interfere with other forms of medication you might be taking, such as diuretics and antibiotics.

Although the recommended dietary allowance (RDA) for magnesium is between 300-400 mg per day, research shows that taking an additional 100 milligrams per day can improve heart health and prevent heart disease. For a well-balanced diet, make sure to include these 20 magnesium-rich foods for cardiovascular health:

1. Almonds
Research has shown that almonds improve heart health by maintaining healthy blood vessels and increasing antioxidants in the blood. It thereby reduces blood pressure to improve blood flow, which affects circulation through the heart. Add 1 ounce of dry-roasted almonds to your daily diet for 80 mg of magnesium.

2. Avocado
Avocados are packed with antioxidants and heart-healthy fats that decrease the risk of heart disease, help lower bad cholesterol (LDL) levels and increase levels of good cholesterol (HDL). A healthy dose daily is one cup of cubed avocado for 44 mg of magnesium.

3. Artichokes
Fresh artichokes may not be the easiest vegetable to prepare, but the rewards are significant. Keep this vegetable around as they are very rich in magnesium (as well as potassium and phosphorus), which is an ideal combination for maintaining the health and function of arteries and blood vessels.

4. Asparagus
This wonder veg contains significant amounts of soluble fiber, phytonutrients, vitamins and of course, magnesium. This mixture of goodness provides antioxidants, anti-inflammatory, and detoxifying properties, which prevents the constricting of blood vessels, thereby lowering blood pressure and contributing to healthy heart function.

5. Bananas
Although this fruit is best known for its high potassium content, it also contains high magnesium levels linked to lowering blood sugar, blood pressure and reducing heart disease. One large banana contains 37 mg of magnesium, providing 9% of recommended daily intake.

6. Black Beans
Black beans are one of the world’s healthiest foods providing a range of health benefits. They have high levels of magnesium, quercetin, and saponins, which are very effective in protecting the heart and naturally decreasing blood pressure. A half cup of cooked black beans provides 60 mg of magnesium.

7. Bran Flakes
Our bodies contain about 24 g of magnesium and up to 60% of this mineral is found in the bones. Having a half cup of unprocessed, unsweetened bran flakes daily provides a powerful dose of magnesium (112 mg) to support healthy bone function, which aids blood production and blood flow.

8. Whole-wheat Bread
The body absorbs the minerals it needs before excreting excess amounts through the kidneys. If the body is not absorbing the magnesium due to a bad diet, that’s when a magnesium deficiency occurs. By having two slices of whole-wheat bread a day, will provide 46 mg of magnesium.

9. Figs
Fruits high in fiber are also high in magnesium. Figs are loaded with magnesium to help lower blood pressure when elevated, but remarkably, it does not affect blood pressure where levels are normal. This fruit is naturally sweet, making it an ideal snack or dessert. A half cup of dried figs contains 51 mg of magnesium.

10. Kidney Beans
Studies indicate that having a low magnesium intake increases the chances of chronic inflammation and heart conditions, as the blood is deprived of this essential mineral. Kidney beans are very nutritious and have several healthful benefits. Have one cup of boiled beans for 74,3 mg of magnesium.

11. Mackerel
Mackerel (unsmoked) is super healthy and rich in the omega-3s and magnesium, which maintain heart health. It has 60 mg of magnesium per 100-gram serving. Although the common mackerel is known for its high mercury content, the Alaskan Atka Mackerel and Atlantic Mackerel are the healthiest fish to eat in a balanced diet.

12. Peanuts
Another benefit of eating magnesium-rich foods is the healthy dose of complementary vitamins and minerals you get at the same time. From a quarter cup of oil-roasted peanuts, you will get 63 mg of magnesium and a good amount of calcium, which promotes the absorption of magnesium.

Advertisement:13. Peanut Butter
This could be good news for some. Smooth, unsalted and unsweetened peanut butter has 154 mg magnesium for a 100 g serving. This healthy dosage of magnesium on a daily basis will help the muscles and heart function properly. Bread and peanut butter is a magnesium-rich snack.

14. Potato
By increasing or maintaining magnesium levels, the risk of cardiovascular disease is significantly decreased. Yet, studies found that 80% of the US population does not have sufficient magnesium in their diets, leading to many health issues. Help up your intake with a medium baked potato (with skin) that provides 28 mg of magnesium.

15. Rice
This type of rice is a highly nutritious grain for digestion, reducing cancer, and promoting good heart health. A portion of 100 g brown cooked rice gives you 43 mg of magnesium. Not only is this grain rich in magnesium, it also contains plant lignans that protect against heart disease.

16. Salmon
Including salmon in a balanced diet can provide healthy doses of magnesium to prevent cardiovascular disease (CVD), high cholesterol, and high blood pressure. This mineral assists in slowing down or preventing atherosclerosis, which is a build-up of plaque that narrows the blood vessels.

17. Shredded Wheat Cereal
Having 100 gram serving of this cereal daily will give you 133 mg of magnesium. This is a rich, healthy source of the magnesium, which is vital for hundreds of enzymes to function properly. Low levels of this essential mineral contribute more to heart disease than cholesterol or saturated fats.

18. Soymilk
Magnesium also resides in the heart’s left ventricle to manage the amount of calcium that goes into the muscle cells. If there is not enough magnesium, then the calcium cannot be controlled, which could lead to muscle cells hyper contracting causing a heart attack. One cup of soymilk provides 61 mg magnesium.

19. Spinach
Cholesterol has always been the main focus for causing heart conditions, so low magnesium levels often go undetected until severe magnesium-deficiency symptoms occur. Optimal levels can prevent and even in some cases, reverse heart-related risk factors. Green leafy vegetables, like Spinach, have 78 mg of magnesium per half cup of boiled spinach.

20. Yogurt
Factors which hinder the absorption of magnesium include excess alcohol, diarrhea, and vomiting, leaving your body depleted of minerals. Magnesium is linked to blood pressure regulation and reducing cardiovascular disease. For good heart and gut health, include 8 ounces of low-fat, plain yogurt for 42 mg of magnesium.

Featured image: NordenBladet (Helena-Reet Ennet)

NordenBladet – Want to stay vital longer? Then you need to include these 20 superfoods for people over 50 into your diet. No matter how old you are, you should choose your food wisely. But when you reach a certain point in life, your body just can’t take all the junk food as well as it could when you were 20. So if you want to keep your mind sharp and your immune system up and running, check out what foods you should be eating.

1. Apples
We all know that an apple a day keeps the doctor away. That said, make sure you buy organic apples to avoid all the harmful pesticides. Apples can help regulate your blood sugar levels, blood pressure, and cholesterol. Plus, they’re a good source of vitamin C, potassium, fiber, and antioxidants.

2. Carrots
Carrots give a new meaning to the term superfood. They can help with everything, from skin care, eyesight, oral health, cholesterol, blood pressure, cardiovascular disease, immune system, digestion, all the way to cancer prevention. This is due to beta-carotene, fiber, vitamins (A, C, E, K, B8), as well as minerals (potassium, copper, manganese, iron), and antioxidants they contain.

3. Beetroot
You can grind it, drink it as juice, make soups, or even roast it. Beetroot is a great source of vitamins A and C, minerals such as calcium, manganese, potassium and iron, as well as folic acid and fiber. It’s rich in antioxidants and it can lower blood pressure, prevent certain types of cancer, improve exercise performance, and prevent dementia. It’s low in calories so it’s also good for weight loss.

4. Blueberries
Blueberries contain powerful antioxidants and soluble fiber. They help optimize blood sugar levels and reduce bad cholesterol. Blueberries are high in vitamins C and K and manganese. Simply add them to your oatmeal, Greek yogurt, or fruit salad to boost the flavor and your health.

5. Nuts
Forget the chips and crackers and take some walnuts, almonds, hazelnuts, peanuts, or whatever you prefer. Or make a mix of your favorite nuts and add them to your oatmeal or salad. They’re high in protein, omega-3 fatty acids, as well as antioxidants, vitamins and minerals. They can lower bad cholesterol, promote weight loss, reduce inflammation, prevent heart attack and stroke, and help digestion. Just make sure you don’t take more than a handful a day as they’re very high in energy.

6. Dark chocolate
Just 30-60 grams of dark chocolate a day can help lower blood pressure and bad cholesterol, prevent heart disease, protect your skin against sun damage, and improve brain function. Dark chocolate contains fiber, iron, magnesium, copper, potassium, phosphorus, zinc, selenium and manganese. It will also improve your mood due to endorphin release it causes.

7. Oatmeal
Oatmeal is high in protein and soluble fiber, manganese, phosphorus, zinc, selenium, iron, as well as B vitamins. It’s the ideal breakfast and you can upgrade your serving with some fresh or dried fruit or nuts. Oatmeal helps digestion, lowers bad cholesterol and blood sugar, promotes weight loss, and relieves constipation. Eat it with Greek Yogurt to boost the taste and nutritional value.

8. Pears
Pears are great for people over 50 as they contain a lot of soluble fiber, vitamin C, folic acid, potassium, and antioxidants. And they taste so good, don’t they? Well, you can enjoy them guilt-free as they can actually help regulate blood sugar levels and prevent diabetes.

9. Cherries
Did you know that cherries contain 65 times more vitamin C than oranges? Talk about antioxidants! Other than the vitamin C and divine taste, cherries are also rich in vitamins A and B, dietary fiber, iron, and calcium. They are good for digestion, they can lower bad cholesterol, help regulate blood sugar levels, and promote weight loss.

10. Apricots
Apricots are the perfect snack for people over 50 as they’re soft, sweet, and packed with vitamin E which is a powerful antioxidant. You can also add them to your fruit salad or oatmeal. Dried apricots are also an excellent choice as they contain iron that helps with anemia. They’re also good for your skin, blood pressure, and digestion.

11. Strawberries
Strawberries are possibly the most popular seasonal fruit and they’re packed with vitamin C, a powerful antioxidant that prevents aging. They’re also high in fiber and help reduce bad cholesterol and improve heart health. They’re also a source of vitamin K, manganese, magnesium, potassium, and folate.

12. Avocado
Avocado has become popular around the world not only for its delicious taste but also for its monounsaturated fats that are good for your heart. Avocados are packed with almost 20 vitamins and minerals, including vitamins K, C, B, and E, as well as potassium and copper. They can help regulate blood pressure and cholesterol levels and have anti-aging properties.

13. Greek Yogurt
Greek yogurt is great for digestion because it’s packed with probiotics and rich in protein. It’s ideal for people over 50 as it contains less sugar, salt, and carbohydrates than regular yogurt. Since gut health is essential for absorbing all the other nutrients, probiotics are a must if you want to maintain your overall health.

14. Butternut Squash
If you like butternut squash, you’ll be happy to hear that it’s rich in powerful antioxidants such as vitamins A, C, and E. It also contains fiber, beta-carotene, folate, potassium, and manganese. It’s good for your heart, bones, nervous system, and immune system.

15. Salmon
Well, we can’t just ramble about fruits and veggies all day. So here’s a real treat for you. Salmon is a delicious, heart-friendly superfood rich in essential omega-3 fatty acids. It lowers blood pressure and prevents heart attack and it’s also good for your brain, skin, eyesight, and can help prevent cancer. It also contains vitamins B6, B12, D, and selenium, potassium, and choline.

16. Quinoa
Quinoa is a favorite among vegetarians and vegans, but everyone should reap the benefits of adding it to their diet. It’s rich in antioxidants, vitamins, minerals, and dietary fiber. It’s also good for those sensitive to gluten as it’s completely gluten-free. It contains vitamin B2, magnesium, manganese, iron, phosphorus, copper, and an essential amino acid l-lysine. It’s beneficial for heart health, weight loss, cancer prevention, gut health, bone health, and diabetes prevention.

17. Garlic
Garlic is among the most potent anti-aging superfoods and it’s ideal for people over 50 (given that they don’t have to go on dates as much). It has antimicrobial, antiviral and antifungal properties so it’s great for treating colds and infections. Other benefits include improved cardiovascular health, lower blood pressure, cancer prevention, blood sugar regulation, and help with dementia symptoms.

18. Broccoli
Broccoli is a great detox food and it’s high in antioxidants. Whether you choose to eat it raw or cooked, you’ll get your daily dose of vitamins E and C. What makes it essential for people over 50 is that it helps prevent osteoporosis, cancer, and weight gain. And it’s good for your eyes and skin.

19. Asparagus
Asparagus is especially good for men over 50 as it helps protect the prostate and reduce the risk of prostate cancer. This is due to its high lycopene content. Of course, women should eat it too as it’s rich in fiber, and vitamin A. Other health benefits include lowering bad cholesterol, improving eye health, and boosting your immune system.

20. Spinach
Want to stay strong over the age of 50? Then get your portion of spinach now. You can eat it raw, but if you cook it or steam it, you’ll increase its nutritional value. Spinach contains more than a dozen antioxidants, vitamins A, C, and K, as well as magnesium, manganese, zinc, and selenium. It prevents cancer, heart disease, diabetes, and neurological disorders while boosting your eyesight, bone health, skin health, and immune system.

Featured image: NordenBladet (Helena-Reet Ennet)