Top 10 Foods Naturally High in Magnesium
MAGNESIUM-RICH FOODS – Check out these ten (10) foods that are naturally high in magnesium.
The fourth most common mineral in the human body is magnesium. More than 300 different physiological functions, including the synthesis of protein and the maintenance of normal muscle and neuron function, depend on it.
Despite the fact that it is crucial for all of those reasons, recent efforts to increase the consumption of foods high in magnesium have led consumers to pay more attention to this mineral. Magnesium-rich foods can be a simple (and affordable) way to take good care of yourself, according to Brigitte Zeitlin, MPH, RD, owner of BZ Nutrition. More of this mineral in your diet can help you sleep better and there is evidence that it may help with constipation, bloating, and premenstrual symptoms.
1. Spinach (156 mg per cup, cooked)
Contrary to what Popeye implied, this leafy green has benefits that go well beyond iron (just have a look at these additional advantages). If you’re a woman, two cups of cooked spinach will satisfy your RDA, however, it may be difficult for you to swallow. Zeitlin advises using steamed or wilted spinach as a meatball basis in place of spaghetti.
2. Nuts (80 mg per ounce)
You are already aware that nuts are an excellent source of protein, fiber, and good fats. They also contain an appropriate quantity of magnesium. 20 percent of your RDA for the mineral is provided by one ounce of almonds. Other excellent choices for a snack high in magnesium are cashews and Brazil nuts. Just be mindful of your portion sizes as nuts can be high in calories.
3. Avocados (200 mg each)
A study of National Health and Nutrition Examination Survey (NHANES) data that contrasted avocado consumers with non-consumers found that eating avocados may be associated with an overall better diet, higher intake of essential nutrients, and lower intake of trans fats. These green monsters are also a source of nearly 20 vitamins, minerals, and phytonutrients, including 4% of the daily value of magnesium per serving.
4. Pumpkin seeds (74 mg per ounce)
Seeds are a good source of numerous vitamins and minerals, much like nuts are. Specifically, pepitas, or pumpkin seeds, are a fantastic source of magnesium, delivering 42% of the RDA in just a quarter cup. With that, you’ll get a lot of fiber, especially if you consume the shells. Snack on a handful of them or add some to your soup or salad.
5. Dark chocolate (40-65 mg per ounce)
The magnesium level in chocolate bars is high per ounce and rises with the amount of cacao in the bar, with a cocoa powder serving containing 27 mg per tablespoon. To put it another way, you’ll get more magnesium if the chocolate is darker, has a greater cacao content, and is generally more expensive.
6. Soy milk (61 mg per cup)
From soy flour to soy nuts to edamame, the majority of soy products are high in magnesium. One glass of soy milk provides 15% of your DV, placing it close to the top. In contrast, normal milk contains less than half that much (24–27 milligrams per cup, or 6–7% of your DV).
7. Beans (33-42 mg per half-cup serving)
According to Zeitlin, magnesium encourages healthy gastrointestinal motility, which can help with bloating and constipation. Put that together with the power of beans, a fantastic source of fiber, and say goodbye to digestive issues. Choose from canned chickpeas, which have 33 milligrams of magnesium per half-cup, or black beans, which have 42 milligrams. Most kinds of this plant-based protein are rich sources of magnesium.
8. Bananas (32 mg per medium fruit)
People frequently mistake bananas for a potassium payload, but you’re also getting other minerals. A medium banana also contains 8% of your DV for magnesium. A lot of other foods high in magnesium, such as fortified cereals, bread, and nut butter, go well with them as well. They are also very affordable, practical, and portable snacks.
9. Salmon (26 milligrams per 3-ounce serving)
“Magnesium has been linked to fighting depression,” says Glassman. Salmon is a powerful dietary source because it contains large amounts of both mineral and vitamin D, which has also been connected to improving mood. Additionally, it has enough omega-3 fatty acids, which are excellent for your brain.
10. Baked potato (44 mg per medium spud)
The ordinary potato rarely receives the credit it deserves, yet it is a fantastic source of many minerals, including potassium and magnesium. However, how you prepare your potatoes matters. Of course, a basic baked potato provides 11 percent of your DV for magnesium and is better than french fries. Instead of slathering your jacket potato in butter or cream, give it bonus points by topping it with something green like broccoli or arugula.
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