Rekomendasi Makanan Sehat yang Kaya Magnesium

Rekomendasi Makanan Sehat yang Kaya Magnesium
Credit: Freepik

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Magnesium adalah mineral yang memiliki fungsi penting untuk otak dan tubuh termasuk menjaga kesehatan jantung, kadar gula darah dan suasana hati. Untuk memenuhi kebutuhan magnensium, Anda bisa mendapatkannya dari sayuran, kacang-kacangan dan biji-bijian.

 

Manfaat Magnesium bagi Tubuh

Magnesium adalah mineral yang dihasilkan tubuh secara alami yang banyak ditemukan pada tulang dan jaringan lunak. Beberapa manfaat magnesium bagi tubuh, di antaranya:

 

Menjaga kekuatan tulang

Magnesium berperan penting dalam menjaga kesehatan tulang. Magnesium diperlukan tubuh untuk membentuk sel tulang dan menjaga kepadatan tulang.

 

Mencegah migrain

Orang yang sering mengalami migrain diketahui memiliki kadar magnesium rendah. Magnesium dapat menurunkan senyawa kimia yang menyebabkan nyeri di kepala dan mengurangi ketegangan pembuluh darah.

 

Magnesium juga diperlukan untuk menjaga tekanan darah tetap stabil. Orang yang kekurangan magnesium diketahui cenderung mengalami tekanan darah tinggi. Magnesium juga dapat menjaga kesehatan jantung dan mencegah terjadinya penyakit jantung seperti aritmia, aterokslerosis dan serangan jantung

 

Baca Juga: Apa Yang Terjadi Bila Tubuh Kekurangan Magnesium?

 

Makanan Sehat yang Mengandung Magnesium

Magnesium dapat ditemukan dalam berbagai makanan padat nutrisi seperti biji-bijian, kacang-kacangan, polong-polongan, serta beberapa buah dan sayuran. Bagi Anda yang ingin memenuhi kebutuhan magnesium dari bahan alami bisa mengonsumsi makanan berikut ini:

 

Alpukat

Alpukat merupakan salah satu sumber magnesium yang baik. Selain kaya magnesium, alpukat juga mengandung kalium, vitamin B dan vitamin K. Mengonsumsi alpukat juga dapat membantu mengurangi peradangan, meningkatkan kolesterol baik dan memberi rasa kenyang lebih lama.

 

Kacang-Kacangan

Kacang-kacangan termasuk sumber magnesium yang bukan hanya lezat namun juga mengurangi rasa lapar. Kacang-kacangan merupakan makanan yang tinggi kalori sehingga sebaiknya batasi porsinya saat mengonsumsi kacang. Beberapa jenis kacang-kacangan yang direkomendasikan, antara lain kacang mente dan kacang tanah. 

 

Tahu

Tahu merupakan bahan makanan yang kaya nutrisi. Selain sebagai sumber protein nabati yang baik, tahu juga kaya akan magnesium, kalsium, zat besi, mangan dan selenium. Mengonsumsi tahu juga memberi perlindungan bagi pembuluh darah dan menurunkan risiko terkena kanker perut.

 

Baca Juga: Pentingnya Kalium bagi Kesehatan Jantung

 

Biji-Bijian

Biji-bijian adalah bahan makanan yang menyehatkan. Beberapa bahan makanan yang kaya akan kalsium antara lain biji rami, biji labu dan biji chia. Biji labu kaya akan serat, magnesium, zat besi, lemak tak jenuh dan asam lemak omega-3. Biji-bijian ini juga kaya akan antioksidan yang melindungi tubuh dari radikal bebas yang dihasilkan selama metabolisme.

 

Ikan Berlemak

Ikan berlemak seperti salmon, tuna dan halibut merupakan asupan magnesium yanng baik. American Heart Association (AHA) merekomendasikan untuk makan ikan berlemak seperti salmon dan tuna setidaknya dua kali per minggu. Ikan berlemak juga kaya akan kalium, selenium, vitamin B dan nutrisi penting lainnya. Mengonsumsi ikan juga dapat mengurangi risiko penyakit kronis seperti penyakit jantung.

 

Pisang

Pisang adalah buah yang bukan hanya kaya akan magnesium, kalium dan serat. Bagi Anda yang sedang diet karbohidrat dan ingin makan pisang untuk memenuhi kebutuhan magnesium sebaiknya sesuaikan lagi dengan kebutuhan kalori harian Anda.

 

Sayuran Hijau

Sayuran hijau merupakan makanan yang kaya akan magnesium dan mineral lainnya yang memiliki banyak manfaat bagi kesehatan. Pilih sayuran seperti baby spinach, kale yang bisa dikonsumsi secara matang maupun mentah.

 

Magnesium adalah mineral yang dibutuhkan oleh tubuh. Kekurangan magnesium dapat memengaruhi beberapa fungsi tubuh. Untuk memenuhi kebutuhan magnesium Anda bisa mendapatkannya melalui bahan alami seperti buah dan sayuran. Anda juga bisa menggunakan aplikasi Ai Care untuk berkonsultasi mengenai kebutuhan gizi harian Anda. 

Mau tahu informasi seputar nutrisi, makanan dan tips diet lainnya? Cek di sini, ya!

 

 

Writer : Ratih AI Care
Editor :
  • dr. Monica Salim
Last Updated : Senin, 5 Juni 2023 | 10:39
Tags : Makanan Sehat mineral Magnesium

Spritzler, F. (2022). 10 Magnesium-Rich Foods That Are Super Healthy. Available from: https://www.healthline.com/nutrition/10-foods-high-in-magnesium

Cleveland Clinic. Magesium Rich Food. Available from: https://my.clevelandclinic.org/health/articles/15650-magnesium-rich-food

Bedosky, L. (2023). 9 Food Sources of Magnesium. Available from: https://www.everydayhealth.com/pictures/foods-high-in-magnesium/

Health Direct. Foods High in Magnesium. Available from: https://www.healthdirect.gov.au/foods-high-in-magnesium

Spritzler, F. (2022). 12 Evidence-Based Health Benefits of Magnesium. Available from: https://www.healthline.com/nutrition/magnesium-benefits

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