Magnesium is a mineral that has been found to have a tremendous positive impact on our bodies. It helps maintain good health, improve muscle and nerve function, boost the immune system, increase heart health, lower stress, anxiety, and even help reduce inflammation.
Magnesium supports:
- Hormonal balance
- Sleep
- Muscle recovery
- Mood
- The nervous system
How much magnesium should we aim for each day?
According to most research, women should aim for between 310 and 320 mg per day and men should aim for between 400 and 420 mg per day,
Today, let’s look at 10 magnesium-rich foods that you can consume more often so that you can continue to enjoy your best health. Be sure to check with your care provider before making any significant changes to your diet or supplement routine.Â
1. Leafy Greens
Load up on the greens every chance you get, because they’re full of magnesium! The best greens to go for are spinach, kale, swiss chard, mustard greens, collard greens, and turnip greens. Spinach alone packs 157 mg of magnesium per one-cup serving. That’s 39 percent of your RDA. Adding leafy greens to your diet regularly can surely help you avoid magnesium deficiency.
Need a spinach side dish? Try this Coconut Creamed Mushroom or Berry Feta Spinach Salad.
2. Dark Chocolate
Here’s your permission to enjoy some dark chocolate. It’s high in magnesium, with a 1-ounce serving coming in at 64mg of magnesium. That means one serving gives you 16 percent of your recommended daily allowance. In addition, dark chocolate is rich with antioxidants, which can help your cells steer clear of those free radicals that are known to damage cells.
3. Legumes
Legumes are nutritious plants rich with magnesium. Chickpeas, lentils and other legumes can increase your magnesium levels nicely when eaten regularly. Black beans in particular, are super high in magnesium, weighing in at 120 mg per serving, or 30 percent of your recommended daily allowance. Try this black bean quinoa chopped salad or this Tuscan chicken and white bean skillet!
4. Avocados
As a superfood, avocados are high in magnesium, fiber, vitamin K, potassium, and B vitamins. They’re also super good at keeping inflammation at bay. One medium-sized avocado weighs in at 58mg of magnesium, or 15 percent of your recommended daily intake.
Ever have avocados for breakfast? Enjoy these Breakfast Avocado Egg Cups any morning!
5. Bananas
Bananas are an affordable, high-magnesium fruit that’ll net you 37 mg per one large banana. They’re also high in potassium, which helps with heart health. Just keep in mind bananas are high in sugar, so if you’re monitoring your sugar, you’ll want to limit your banana intake.
6. Seeds
Be sure your shelves have plenty of chia, flax, and pumpkin seeds because they’re all magnesium-rich. Pumpkin seeds alone weigh in at 150 mg of magnesium per serving. That’s 37 percent of your recommended daily allowance! You’ll also be getting good doses of your omega-3 fatty acids, fiber, and iron when you eat seeds. Try this chocolate raspberry chia pudding for antioxidants and magnesium.
7. Nuts
A handful of nuts each day will serve your magnesium needs well. Cashews, almonds, pecans, Brazil nuts – all high in magnesium and a great source of fiber too. Cashews alone weigh in at 82mg of magnesium per serving, equaling 20 percent of your daily allowance. Try this cashew chicken stir-fry!
8. Fish
Eating salmon, tuna, halibut, and mackerel are great ways to boost your magnesium. Halibut weighs in at 24 mg of magnesium per 3 oz serving size.
Hungry for some fish? Try these Garlic Herb Salmon Bowls or Tuna Cucumber Wraps.
9. Yogurt
Low or nonfat plain greek yogurt is rich in magnesium too, packing about 32-42 mg in one 8 oz. container. Also high in calcium, yogurt is a great choice for breakfast or snack. Try this greek yogurt cucumber salad!
10. Oatmeal
Oatmeal weighs in at 63 mg of magnesium per 1 cup serving. That’s 15 percent of your RDA. What’s great about oatmeal is that you can add fruit or yogurt to it and really boost your intake of magnesium! You’ll also be getting some great fiber.
A magnesium-rich diet is sure to help you feel better on all levels, so be sure you’re choosing foods to boost your magnesium levels each day. Try this oatmeal chocolate chip banana bars!
References:
https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
https://my.clevelandclinic.org/health/articles/15650-magnesium-rich-food
https://www.aafp.org/afp/2009/0715/p157.html
https://www.aafp.org/afp/2009/0715/p157.html
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