#EAT FOODS THAT ARE RICH IN CHROMIUM AND MAGNESIUM PORTABLE#
You can have a couple of bananas in the morning with breakfast or in between meals as a portable healthy snack.
These compounds are antioxidants that help reduce inflammation in the body and, in turn, lower risk of some chronic diseases like heart disease. It is not just easily available, but also easy to eat and tasty as well.īananas also contain other compounds like phenolics, phytosterols, and carotenoids that offer excellent health benefits ( 24). Serving size – grams (1 medium 7”-7-⅞” long banana)īanana could be one of the easiest options to elevate your magnesium levels. Or, you could just simply scoop the fruit out with a spoon and eat it plain. You can add the fruit to your salad, slice up on some toast, or mash for a creamy and healthy substitute to mayonnaise for your sandwich. Furthermore, the potassium in the fruit prevents muscle cramps, while the plant sterols it contains helps to lower cholesterol. Avocados are also rich in vitamins C and B6, which strengthen the immune and nervous systems, respectively ( 23). Not only does it taste good, but it also helps prevent cancer, cataract, stroke, and heart disease. Serving size – 150 grams (1 cup of cubed avocado) But ensure you don’t consume too many of the seeds as they have been found to contain minute amounts of cyanide ( 22). You can add a few chopped apricots to the batter the next time you are making whole grain pancakes. Researchers believe this has to do with the fruit’s antioxidant properties that create an anti-inflammatory environment beneficial for spermatogenesis ( 21). Serving size – 155 grams (1 cup of halves)Īpricots are believed to have properties that enhance fertility ( 20). You can add sliced peaches to your oatmeal for breakfast or eat them whole as a convenient portable snack option. Anthocyanins are flavonoid antioxidants that help reduce inflammation in the body, thereby cutting down the risk of chronic disease. Peaches are replete with compounds called anthocyanins that are beneficial for human health ( 19). Serving size – 175 grams grams (1 large peach) Or, add some cherries to your salad or in your yogurt. You can have a bowl of cherries as an evening snack. They have various benefits including their efficacy in helping people suffering from arthritis ( 18). Serving size – 154 grams (1 cup without pits)Ĭherries are a great source of magnesium. Fruits And Vegetables Rich In Magnesium 12.
You can add roasted cumin seeds to fresh yogurt, stir fry dishes, or rice for extra flavor and nutrition.
The seeds might also lower the levels of bad cholesterol ( 17). Serving size – 6 grams (1 tablespoon, whole)Ĭumin seeds aid digestion and help prevent gastrointestinal issues like irritable bowel syndrome. You can include cooked quinoa seeds as an ingredient in a grain salad. It also contains heart-healthy fats that help raise the levels of good cholesterol ( 16). Rich in protein, quinoa helps in developing muscle and aids in the production of body cells. You can simply mix sesame seeds in your granola. Sesame oil was also found to have a cholesterol-lowering effect ( 15). And along with magnesium, they are a great source of iron and vitamin B6 too. They are rich in zinc that can help in the production of testosterone and sperm in men. If there is anything that can add some spice to your sex life, it is a handful of sesame seeds. After you have spread butter on your toast, sprinkle some of these raw seeds on the top and enjoy a tasty crunch. And one brilliant way of including these hulled seeds in your diet is with toast. You consume sunflower seed kernels hulled from their shells. Along with magnesium, they contain other minerals like calcium, potassium, and iron – all of which are required for children’s growth and development. The seeds are a super healthy snack for kids as well ( 14).
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