Pumpkin Seeds

Pumpkin Seeds

It turns that out pumpkins are good for more than just pie and jack-o-lanterns. Save those pumpkin seeds and put them to work for your dietary needs. Pumpkin seeds contain high levels of magnesium, zinc, and other nutrients. These can help to bolster the immune system, making them a great food to fight infections. Not sure how to add pumpkin seeds to the diet? Throw them in a trail mix with nuts, chocolate, and other (magnesium rich) goodies, or roast them and enjoy them as a fun snack all on their own.

Spinach

Spinach

Spinach is another food often classified as a superfood, and for good reason. This leafy green won’t make you incredibly strong like you’ve seen in cartoons, but it is rich in a number of vitamins minerals, including magnesium, potassium, calcium, and zinc. This nutrient-rich quality is actually true of many leafy greens. This abundance of mineral content explains why so many of them contribute significantly to heart and bone health, and consequently why they should be considered staples in the diet. Another nutrient of note is fiber, which can aid in the digestive process.

Fruit

Avocados

Many fruits contain high levels of magnesium. They also tend to have Vitamin C, which helps with immune health. Fruits, in general, tend to be high in antioxidants, which make them great for countering cell damage, keeping the body fresh and looking younger longer. Bananas, figs, and avocados tend to be rich in magnesium; they are also a good source of simple sugars with a negligible effect on blood sugar levels. Avocados are another source of healthy fats, which contribute to brain health.

Related: 8 Fruits With Anti-Cancer Benefits

Black Beans

Black Beans

Black beans are another source of magnesium; additionally, they provide a significant helping of protein, which makes them a useful addition to vegan diets. As a source of protein, they also tend to contain much lower levels of fat than other sources. They provide essential levels of other vitamins and minerals and pair well with a wide variety of foods, which makes them easy to fit into just about any diet. Black beans can help protect the body against many ailments, including inflammation, heart disease, weight gain, diabetes, and certain types of cancer.

Keep in mind that too much of anything is a bad thing; this includes magnesium. If you experience frequent and recurrent symptoms like any of the nine detailed above, consider seeking medical counsel as well as dietary changes. While overdoses of magnesium are rare, they do occur; this is particularly true for those with kidney disease because the kidneys are less able to flush out the excess magnesium from the body. If you experience diarrhea, respiratory distress, confusion, or low blood pressure, you may be experiencing an overdose. Stop supplements and seek medical attention immediately.

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