Category 3: Nuts: The Perfect Power Snack
Nuts offer a healthy mix of fat, protein, and fiber, making them an excellent choice for stabilizing blood sugar and boosting magnesium levels.
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7. Almonds (Dry Roasted): $\approx 80 \text{ mg}$ per 1-ounce serving. Loaded with Vitamin E, an antioxidant for cell protection.
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8. Cashews (Dry Roasted): $\approx 74 \text{ mg}$ per 1-ounce serving. Rich in copper, which is vital for energy production.
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9. Brazil Nuts: $\approx 106 \text{ mg}$ per 1-ounce serving. Extremely high in Selenium; just one or two a day is often enough.
🧠Mind-Muscle Connection: The magnesium in nuts assists with nerve function, helping improve communication between your brain and muscles, which can reduce the likelihood of ‘phantom’ muscle twitches and aid recovery after exercise.
Category 4: Legumes: Protein-Packed Minerals
Legumes (beans and lentils) are a foundational element of many healthy diets, celebrated for their fiber, protein, and impressive mineral content.
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10. Black Beans: Half a cup of cooked black beans provides about $60 \text{ mg}$ of magnesium. The fiber content helps slow the absorption of sugars, supporting metabolic health.
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11. Edamame (Green Soybeans): A half-cup serving of cooked, shelled edamame contains about $50 \text{ mg}$ of magnesium. It’s a complete protein source, excellent for muscle repair.
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12. Kidney Beans: A half-cup of canned kidney beans offers around $35 \text{ mg}$ of magnesium. Their combination of magnesium, potassium, and fiber helps to manage blood pressure.
Whole Grains, Seafood, and Surprising Sources
