Nutrition experts reveal that getting enough magnesium does not require resorting to supplements or expensive foods, but can be achieved through a varied diet.
participates in more than 300 vital reactions, helps convert food into energy, supports the functions of cells, organs and the brain, maintains muscle and bone health, as well as its role in stabilizing mood and enhancing the utilization of vitamin D.
magnesium levels may contribute to improved sleep quality and alleviate symptoms of anxiety and mild depression, as well as supporting cardiovascular health. A scientific review showed that individuals who consume higher amounts of magnesium are less likely to develop high blood pressure compared to those who do not.
Passion fruit: a fruit rich in beneficial nutrients
Among the fruits that contain magnesium, the passion fruit stands out, which has attracted the attention of researchers due to its richness in beneficial plant compounds.
One study revealed that passion fruit contains more than 110 phytochemicals with antioxidant properties, which may help lower blood pressure and regulate blood lipid and sugar levels.
The study indicated that this fruit may help prevent some chronic diseases, and its pulp can be eaten fresh or added to yogurt, juices, and various drinks.
Sources of magnesium are not limited to passion fruit; it can be obtained from a wide variety of foods, most notably:
Leafy green vegetables such as spinach and chard.
Nuts and seeds, including almonds, cashews, chia seeds and pumpkin seeds.
Legumes such as black beans and soybeans.
Fruits such as avocados, bananas, papayas, kiwis, and figs.
Many nutrition experts prefer to rely on food as the primary source of nutrients rather than supplements, unless there is a medical need for them.
Professor Tim Spector, from King's College London, says that most people can get their nutrient needs through a balanced diet, without the need for supplements.
Nutritionist Anna Taylor also warned against taking too many magnesium supplements, explaining that excessive doses can cause unpleasant side effects, such as cramps, diarrhea, and nausea.
According to nutrition experts, an adequate amount of magnesium can be obtained by following a balanced diet that includes five daily servings of fruits and vegetables, at least three servings of whole grains, a handful of nuts or seeds daily, in addition to regularly consuming legumes.
This dietary pattern gives the body additional benefits beyond magnesium, including obtaining fiber, vitamins and minerals ne
cessary for maintaining general health.
