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Weight Loss: Magnesium, Fruits, and you!

While this may sound like a Chemistry class, trust us, it isn’t. We have done a lot of research to understand the effect that this natural element has on your body and just how its deficiency can cause you more than one type of health issue.

It is easy to mitigate the loss by consuming foods that are rich in magnesium and you would be pleased to know that most of the fruits can do so with ease. It means you can have your fill and also put the magnesium levels in your body up. The same would help you in various activities of day to day life besides weight loss.

1. The importance of Magnesium

Magnesium is a mineral that’s naturally found in the body and is present in many of the everyday foods that we consume. It can also be found in supplements and medicines like antacids and laxatives. This powerful mineral aids in biochemical reactions in the muscles and also supports nerve functions, regulates blood pressure, and stimulates protein synthesis, besides helping in controlling blood glucose levels.

Magnesium is crucial for energy, bone, and DNA production. Without this mineral, calcium and potassium ions could not be transported across the cell’s membranes. This process is important for muscle contraction, impulse conduction, and normal heart rhythm. It’s proven difficult to get a spot-on and accurate reading of magnesium levels due to its presence in bone and cells.

Only a trace amount of magnesium can be found in the blood serum. A medical professional can assume that you have high or low magnesium levels by assessing whether your blood serum levels test in the normal range via a blood test. Normal serum concentrations range between 0.75 and 0.95 millimoles (mmol)/L.

Foods rich in Magnesium

Hypomagnesemia is a crucial health condition defined by magnesium levels less than 0.75mmol/L. With magnesium being a vital part of your body’s function, what can you eat to keep your levels at a normal ratio, and what may happen when your body is deprived of this important mineral?

If you have low magnesium levels (Hypomagnesemia), one of the easiest ways to help raise them and keep them at an appropriate level is by eating magnesium-rich foods. Magnesium is wildly found in plant and animal foods. Other examples may include green leafy vegetables such as spinach, nuts, whole grains, legumes, and seeds.

Foods that are rich in dietary fiber are also a good source of magnesium. If you need this mineral, stay away from processed foods, as the process in which they remove the nutrient-rich germ and bran can lower magnesium levels substantially.

If your magnesium levels are low, ask yourself if you are getting enough water? Bottled, tap, and mineral water are great sources of magnesium. Be careful that the amount of magnesium found in water can vary by brand and source. If you’re a numbers person, then you would be happy to know that 30% to 40% of dietary magnesium consumed is absorbed by the body.

Magnesium can help with…

  • PMS: Along with mood swings, PMS can cause symptoms such as heavy abdominal cramping, fatigue, and water retention. By eating magnesium-rich foods, you can improve your general mood along with reducing bloating and stomach cramps. You can also go to your local health store for dietary supplements containing this mineral.

  • Diabetes: It can be prevented or helped by consuming magnesium. The most common causes of diabetes are the result of insulin resistance. Magnesium is effective in stopping insulin resistance or helping protect against it in the first place..

  • Migraines: People who suffer from migraines have lower levels of magnesium than those who do not. Magnesium can have a tremendous effect in reducing migraines or stopping them in their tracks..

We are now closing on the fruits that you can eat for weight loss. Most of them contain a good percentage of magnesium and you may simply trust our judgment that it would only help you in becoming fitter and leaner over time.

2. The best fruits for fat loss and easy weight loss

Everybody knows that fruits are good for health, but did you know that they can help you lose weight too? Certain fruits are high in fiber and pectin that are natural fat burners and they also help to boost up metabolism levels. This makes it clear that not all fruits are equal in terms of nutritional value and not all have the same impact on your weight loss goals.

Today let's have a look at the list of fruits that will expedite weight loss, are good for health, and can also boost up energy levels. Check this amazing list now:

1. Avocado

Avocado is a unique fruit that is loaded with healthy fats, particularly monounsaturated oleic acid. It is high in fats but also contains a lot of water, the latter keeps you full for longer durations without the intake of excessive calories. This fruit also contains many important nutrients, including fiber and potassium. Avocado is a perfect addition to salads, smoothies, or even spaghetti!

Nutritional info: 1.2 oz of avocado has 54 kcal calories, 5g fats, 7g fiber, and 1 g proteins!

2. Grapefruit

One fruit that needs to be highlighted in this list is grapefruit because of its direct impact on weight loss. In a study of 91 obese individuals, consumption of fresh grapefruit resulted in a weight loss of 3.5 pounds (1.6 kg) over 12 weeks. This one is also good for insulin resistance which is a metabolic abnormality that is responsible for many chronic diseases. So, eat grapefruit, feel more satiated, and reduce overall calorie intake!

Nutritional info: 0.5 grapefruit - Calories 52, Carbs 13g, Fibber 2g, Protein 1g, and Sugars 8g!

3. Pear

United States Department of Agriculture (USDA) recognizes pear as a fruit with a high amount of pectin fiber. This fiber decreases blood sugar levels and helps you avoid between-meal snacking. The same is also supported by a Brazilian study conducted over 12 weeks.

This study highlighted that overweight women, who ate three small pears, lost more weight in comparison to those who didn't. This fruit also lowers cholesterol is a heart-healthy fruit due to its high potassium content.

Nutritional info: 1 cup sliced - Calories 80, Fat 0.2g, Carbs 21.3g, Fiber 4.3g, Protein 0.5g, and Sugars 8g!

4. Banana

There is some disagreement in the dieting world as to whether or not banana has a place in a weight loss diet. As per some studies, it is clear that bananas have a positive role in weight loss because they boost metabolism, minimize calorie intake, and improve satiety.

Nutritional info: 1 banana has 110 Calories, 30g Carbs, 3g Fiber, and 19g Sugars.

5. Papaya

Papayas are delicious and also play a great role in weight loss because they contain a unique natural enzyme that promotes faster transit of food through your body. They are a rich source of antioxidants and nutrients like carotenes, vitamin C, and flavonoids. It is a must-have fruit because it boosts the weight loss process and has a plethora of other health benefits too.

Nutritional info: 100g papaya has 43 Calories, 0.3 Fat, 11 Carbs, 1.9 Fiber, and 0.6 Protein!

6. Coconut

There are various forms in which coconut can be consumed- oil, water, milk, or fruit. The major benefit of consuming this fruit is that it raises the metabolic rate of the liver to 30% and hence helps you lose weight.

Nutritional info: There are 283 calories, 27g fat, 12 g carbs, 7g Fiber, and 3g protein in 1 cup of cubed coconut.

7. Kiwi

Kiwi is one superfood you should eat. It is great for weight loss because it has a high content of fiber. The black seeds in the fruit too play a crucial role and provide a good dose of insoluble fiber that helps in digestion. Kiwi fruit also contains soluble fibers that promote the feeling of fullness and hence reduces the overall calorie intake.

Nutritional info: 100g kiwi has 61 Calories, 0.5g Fat, Carbs 15g, Protein 1.1g, and Fiber 3g

8. Blueberries

Blueberries are extremely rich in antioxidants. It's hard to believe that such a tiny fruit could play such a positive impact on health but it indeed helps to fix problems like obesity, cholesterol, hypertension. It also reduces fat and factors that result in metabolic syndrome.

Nutritional info: 1 cup blueberries has 85 Calories, 0.5g Fat, 21g Carbs, 3.6g Fiber, and 1.1g Protein.

9. Peaches

Peach is another fruit that is good for people looking for weight loss as it contains a high amount of fiber, potassium and it is full of vitamins. It is a good source of antioxidants that help to flush out the toxins from your body and contribute to getting you in perfect shape.

Nutritional info: 1 cup sliced - Calories 60, Fat 0.4g, Carbs 14.7g, Fiber 2.3, Protein 1.4, Potassium 292.6mg

10. Oranges

Everybody knows that orange is one fruit that is extremely rich in vitamin C. It also boosts metabolism because it also contains thiamine and folate. The fruit is good for people who aim to lose weight but in natural form and not in the form of juices.

Nutritional info: 1 orange has 60 Calories, 0.2g Fats, 15.4 Carbs, 1.2 Proteins, and 3.1g Fiber.

11. Pomegranate

A study conducted at the University of Carolina stated that polyphenols antioxidants in pomegranate help in boosting the body's metabolism. They also help in controlling the build-up of the arterial lipid to lower untimely appetites. Another advantage of this superfood is that it reduces LDL cholesterol and harmful toxins, thereby increasing the flow of blood in the body.

Nutritional info: 0.5 cup - Calories 72, Fat 1g, Carbs 16.3g, Protein 1.5g, Fiber 3.5g

Summing it up!

Magnesium, like most other minerals on earth, is found in our body and any of its deficiency should cause health issues. This may lead to weakness, improper assimilation of food nutrients, and being obese. The good thing is that its deficiency can be meted out just as easily by increasing the intake of foods on a daily basis.

In short, it is the right time to boost up your weight loss plan with a plate of fruit salad consisting of all these wonderful foods. Hope you have a fruity way of weight loss! Download the Mevo app now from – App Store and Play Store.

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