These 5 foods are rich in magnesium which can reduce stress

Jakarta –

Stress is often experienced by many people due to several factors. These feelings of stress can be reduced in natural ways. Just eat foods rich in magnesium.

Magnesium is popular as a natural treatment to improve sleep quality or relieve stress. Even though there are many supplements that contain magnesium, nutritionists still recommend getting this content from food.

Reporting from Good House Keeping (29/10), Samantha Cassetty, nutritionist and founder of Sam’s Plate, explained that magnesium can provide benefits and play a role in 300 body reactions.

“Magnesium improves heart health, regulates blood pressure and blood sugar levels, is also important for bone health and energy production. Apart from that, magnesium also regulates the stress hormone cortisol and increases melatonin secretion which can reduce stress and improve sleep quality,” explained Samantha Cassetty.

Magnesium intake is also subject to consumption regulations. According to The National Institutes of Health, magnesium should be consumed around 310-320 mg for women, while for men it is 420 mg.

Here are 5 foods rich in magnesium that can reduce stress:

1. Spinach

Spinach Photo: Getty Images/PoppyB

Spinach is a super vegetable that contains important nutrients. The magnesium content in boiled spinach is quite high, as much as 156 mg per cup (225 grams).

This green vegetable is also rich in iron, fiber, vitamin A and vitamin C. To consume it, it can be used as a sandwich filling, served in soup, stir-fried or mixed with salad.

2. Oats

If you want to get a high intake of magnesium to reduce stress, you can consume oats. It is stated that one small serving of oats contains 13 percent of the daily requirement for magnesium.

These oats can be included in your daily intake as a breakfast menu. You can add banana pieces and chia seeds for a higher nutritional content.

3. Dark Chocolate

Dark chocolate is a healthy type of chocolate, because it contains several important nutrients. One of the contents of dark chocolate is high antioxidant substances.

Chocolate, which tends to taste bitter, contains high levels of magnesium. 30 grams of dark chocolate contains 65 mg of magnesium.

Cassetty suggests, “Choose dark chocolate with a solid cocoa content of 70-85 percent.” It is best to consume dark chocolate as a snack after eating or before bed.

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