Alimentos ricos en magnesio para una dieta equilibrada

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Existen minerales fundamentales para el correcto funcionamiento de nuestro organismo. Muchos de ellos se obtienen a través de la alimentación, por lo que es necesario tener una dieta variada, con la ingesta de micronutrientes adecuados. Le mostraremos a continuación varios alimentos ricos en magnesio , uno de los minerales más importantes para el funcionamiento de nuestro cuerpo, para que esté presente en su vida diaria y tenga una dieta equilibrada.

Alimentos ricos en magnesio

Chocolate amargo

El chocolate negro es uno de los alimentos ricos en magnesio. Más específicamente, contiene 100 miligramos de magnesio por cada 100 gramos de producto. Tenemos que eliminar de nuestras cabezas la idea de que el chocolate es un alimento poco saludable. Sólo tenemos que elegir las opciones más saludables entre las disponibles, y eliminar las que tienen más grasa y más azúcar.

El chocolate negro se puede consumir incluso en el desayuno o en la merienda, no sólo como postre. También podemos poner chocolate rallado en yogures y cremas. Otra opción es derretirlo y comerlo con fruta, o utilizarlo en recetas saludables de galletas y pasteles funcionales. Como puede imaginar, incluir el chocolate en la dieta no será difícil para nadie.

Salmón

El salmón se encuentra entre los pescados grasos, pero su grasa es una de las grasas consideradas buenas. Por cada 100 gramos de este producto encontramos 36 miligramos de magnesio. Además, este pescado también tiene vitaminas B, grasas saludables y omega 3.

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Cocinar salmón es algo muy sencillo. Sólo caliéntelo en una sartén, o en el horno, con unas gotas de aceite de oliva. En el caso de la sartén, se puede cocinar el pescado por ambos lados. Lo ideal es añadir el condimento cuando el salmón todavía está crudo. Puedes usar sal, orégano, limón…. Y después de terminar una opción muy saludable es un plato acompañado de verduras y verduras salteadas o con un poco de salsa.

Lentejas

En comparación con otros alimentos, las lentejas tienen un alto contenido de magnesio y son una de las legumbres más ricas en este mineral. Por cada 100 gramos de este producto, hay 36 miligramos de magnesio.

Además, las lentejas se consideran un superalimento porque contienen proteínas, grasas saludables, fibra, hierro y carbohidratos. Pocos alimentos son así en el sentido de que tienen tantos beneficios.

Aunque la forma más común de consumirlas es la lenteja cocida con caldo, r y recomendamos probarla en la ensalada . Es una manera perfecta de seguir comiendo lentejas en el calor del verano, y aún así recargar su cuerpo con magnesio. Preparar la lenteja para la ensalada es muy sencillo. Compre una lata de lentejas cocidas y escurra el agua. Luego puede agregar especias, aceitunas, pimientos y tomates cortados.

La lenteja también puede prepararse como un homus. Aunque el más común es que el homus esté hecho de garbanzos, le invitamos a probar esta alternativa, porque es muy sabrosa. Otra opción elaborada y diferente de consumir esta legumbre es en forma de hamburguesa. Para los vegetarianos y veganos es una gran alternativa a la hamburguesa de carne animal.

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Nueces

Las frutas y frutos secos son generalmente una buena fuente de magnesio. En el caso de los frutos secos, cada 100 gramos de este alimento contiene 229 miligramos de magnesio. Esta es una cantidad muy alta, y por lo tanto es uno de los alimentos con el mayor contenido de magnesio. Además, las nueces también son ricas en proteínas y grasas saludables. Por lo tanto, es un alimento muy beneficioso para los deportistas.

Un buen hábito a desarrollar es comer un puñado de nueces todos los días para desayunar. Si usted también come una tostada entera y un jugo natural (¡no colado para no perder la fibra!), tendrá una comida saludable que le dará todos los nutrientes que necesita y la energía que necesitamos para la mañana.

También podemos comer nueces en la ensalada o en recetas caseras de galletas o pasteles. Es importante siempre que estos alimentos se consuman en cantidades moderadas, aunque a menudo, porque son alimentos muy calóricos.

Semillas de girasol

Las semillas de girasol son el último de los alimentos ricos en magnesio de nuestra lista. Aunque hemos dejado este alimento para el final, es un alimento con un contenido muy alto de magnesio. Específicamente, esta semilla tiene 420 miligramos por cada 100 gramos del producto.

La forma más común de comerlos es crudos como snack o snack. Además, puede incluirlos en la dieta añadiéndolos a su ensalada o haciendo usted mismo barras de cereal con un puñado de éstas y otras semillas.

Al igual que con las nueces, es importante comer en cantidades controladas porque tienen un alto porcentaje de grasas, aunque es uno de los alimentos ricos en magnesio.

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Por lo tanto, debe tener cuidado al comer las semillas como un bocadillo. Recomendamos optar por los que no tienen sal añadida porque son los más sanos.

4 recetas con alcachofas para incluir esta deliciosa verdura en tu dieta La alcachofa es un alimento que favorece la digestión de las grasas, es purificante y reduce el colesterol y los triglicéridos. Aquí hay 4 recetas con alcachofas. Leer más «

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