Magnesium is an essential mineral that is important for many processes in the body, including nerve and muscle function, bone health, and the regulation of blood sugar and blood pressure. It is also involved in the production of energy and DNA.
Good food sources of magnesium include leafy green vegetables, nuts, seeds, whole grains, and legumes. Magnesium supplements may be beneficial for those who have a deficiency or difficulty obtaining sufficient amounts through their diet, but should be taken under the guidance of a healthcare provider to avoid potential adverse effects.
Here are twelve excellent food sources of magnesium:
- Pumpkin Seeds (150 mg per 1/4 cup)
- Almonds (80 mg per 1 ounce)
- Spinach (157 mg per 1 cup cooked)
- Quinoa (118 mg per 1 cup cooked)
- Beans
- Dark Chocolate (64 mg per 1 ounce)
- Peanuts
- Edamame
- Cashews (82 mg per 1 ounce)
- Cacao Powder
- Oatmeal
- Avocado (58 mg per 1 medium avocado)
1) Pumpkin Seeds
Pumpkin seeds are a rich source of magnesium, providing about 150 mg of magnesium per 1/4 cup. They are also a good source of other nutrients, such as protein, healthy fats, and fiber. Incorporating pumpkin seeds into your diet may help to support bone health, regulate blood sugar, and maintain healthy nerve and muscle function.
2) Almonds
Almonds are a good source of magnesium, with one ounce (about 23 almonds) providing about 80 mg of magnesium. They are also a good source of protein, healthy fats, and fiber.
3) Spinach
A cooked cup of spinach contains roughly 157 mg of magnesium, making it a rich source of the mineral. Other nutrients including iron, vitamin K, vitamin A, and folate are also abundant in it. Spinach may enhance bone health, control blood pressure, and encourage sound digestion when it is consumed regularly.
4) Quinoa
Quinoa is a seed that is often used as a grain substitute in cooking. It is a good source of magnesium, with one cooked cup providing about 118 mg of magnesium. It is also a good source of protein, fiber, and other nutrients, making it a nutritious addition to a balanced diet.
5) Beans
Beans are a versatile and nutritious food that can be a good source of magnesium, with one cup of cooked black beans providing about 120 mg of magnesium. They are also high in protein, fiber, and a variety of other vitamins and minerals, making them a healthy addition to soups, salads, and other dishes.
6) Dark Chocolate
Dark chocolate is a delicious source of magnesium, with a 1-ounce serving of high-quality dark chocolate providing around 64 mg of magnesium.
It’s also high in antioxidants and flavonoids, which have been linked to various health benefits such as improved heart health and lower risk of certain diseases. Just be sure to choose a dark chocolate with a high percentage of cocoa solids and minimal added sugars.
7) Peanuts
A serving of peanuts contains around 12% of the daily required amount of magnesium, making them a rich source of the mineral. Additionally, they are a wonderful source of fibre, beneficial fats, and protein.
Consuming peanuts may help reduce the risk of developing chronic illnesses like type 2 diabetes and heart disease. They should be included in moderation as part of a healthy diet because they are also heavy in calories.
8) Edamame
Edamame are young soybeans that are harvested before they mature. They are popular in Japanese cuisine and are often served as a snack or appetizer. Edamame are a good source of protein, fiber, and several essential nutrients, including iron, magnesium, and folate. They are also low in fat and calories, making them a healthy snack option.
To prepare edamame, they are typically boiled in salted water and served with a sprinkling of salt. They can also be used in a variety of recipes, including salads, stir-fries, and soups.
9) Cashews
Cashews are a type of tree nut that are popular in many cuisines. They are a good source of healthy fats, protein, and essential nutrients like copper, magnesium, and zinc. They can be enjoyed on their own as a snack or used in recipes like stir-fries and desserts.
10) Cacao Powder
Cacao powder is a rich source of magnesium, with just one tablespoon containing about 27 mg, or approximately 7% of the recommended daily intake for adults. Magnesium is important for various bodily functions, including muscle and nerve function, energy production, and bone health. Cacao powder can be used in a variety of recipes, including smoothies, oatmeal, and baked goods.
11) Oatmeal
Oats, a healthy whole grain, are used to make oatmeal, a sort of porridge. It is an excellent source of protein, fibre, and a number of vital elements like manganese, phosphorus, and thiamine. Hot or cold oatmeal can be made to order and topped with a variety of ingredients, including fruit, nuts, and spices.
12) Avocado
The fruit avocado is renowned for both its rich, creamy texture and excellent nutritional value. It is a good source of fibre, several necessary nutrients, including potassium, vitamin K, and vitamin C, as well as heart-healthy monounsaturated fats. Avocado is frequently used in sandwiches, salads, and guacamole-style dips.
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