12 Magnesium-Rich Foods That Are Super Healthy

Introduction

Maintaining a balanced and nutrient-rich diet is a sensation nowadays. This is because individuals prefer a healthy life and tend to keep themselves in shape. While we frequently hear about the essence of vitamins and minerals, one mineral that constantly goes unseen but is necessary for our overall health is magnesium. This mineral is necessary as it participates in over 300 enzymatic reactions in the body. 

These reactions influence various physiological processes, including energy production, muscle contraction, nerve function, and bone health. Despite its importance, studies have shown that a considerable part of the population is lacking in magnesium, which can lead to various health difficulties.

In this blog, we will survey 12 magnesium-rich foods that are not only healthy but also delectable. If you’re a health-conscious individual or someone looking to improve their overall well-being, this list will guide you. From leafy greens to nuts and seeds, we will swoop into the world of healthy foods that can innately boost your magnesium levels. So let’s get started!

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12 Magnesium-Rich Foods That Are Super Healthy

Here is the list of foods that will surely find a way or two to include in your daily intake. Each food is accompanied by its suggested intake to help you combine these options into your diet effectively.

Spinach 

Spinach is a leafy green vegetable packed with essential nutrients, including magnesium. Just one cup of cooked spinach provides approximately 157 milligrams of magnesium, making it an ideal choice for extending your intake. Aim to include at least two servings of spinach per week in your meals, either by adding it to salads, or smoothies, or sautéing it as a side dish. It is recommended to eat 2 cups of cooked spinach per week.

Pumpkin Seeds

Pumpkin seeds are not only a delicious snack but also a fantastic source of magnesium. A quarter cup of pumpkin seeds can supply around 190 milligrams of magnesium. Enjoy them as a standalone snack, sprinkle them on top of salads or oatmeal, or blend them into homemade granola bars for a satisfying magnesium-rich treat. The suggested intake is ¼ cup of pumpkin seeds per day.

Almonds

Almonds do not only help to boost your memory, but also are a great source of magnesium. Just one ounce of almonds delivers around 80 milligrams of magnesium. Grab a handful of almonds as a suitable and nutritious snack, or add them to your favored recipes, such as salads, stir-fries, or homemade trail mix. The suggested intake is 1 ounce of almonds per day.

Black Beans 

Black beans are an adaptable legume that offers a notable amount of magnesium. A 1-cup serving of cooked black beans retains about 120 milligrams of magnesium. Merge black beans into your diet by adding them to soups, stews, salads, or even as a base for delicious vegetarian tacos. The recommended intake is 1 to 2 cups of cooked black beans per week.

Avocado

Apart from being a weight loss regime, avocados are an incredible source of magnesium. 1 medium-sized avocado provides around 58 milligrams of magnesium. Enjoy avocados in salads, spread them on toast, or use them as a nutritious fat addition to your smoothies. The suggested intake is 2 medium-sized avocados per week.

Quinoa

Quinoa is a nourishing and gluten-free grain that is also rich in magnesium. One cooked cup of quinoa contains roughly 118 milligrams of magnesium. Combine quinoa into your meals as a versatile side dish, in salads, or as a base for grain bowls to improve your magnesium intake. The recommended intake is 2 to 3 cups of cooked quinoa per week.

Dark Chocolate

Yes, you read it right! Dark chocolate is a decadent source of magnesium along with antioxidants. You can opt for dark chocolate with a high cocoa content (70% or higher) to reap the benefits. Just 1 ounce of dark chocolate provides about 64 milligrams of magnesium. Enjoy a small piece of dark chocolate as an occasional treat or use it in recipes like homemade energy bars or desserts. The suggested intake is 1 ounce of dark chocolate (70% cocoa or higher) a few times per week.

Salmon

Salmon is not only a fantastic source of omega-3 fatty acids but also rich in magnesium. A 3-ounce serving of cooked salmon offers around 26 milligrams of magnesium. Include salmon into your diet by grilling, baking, or poaching it, and enjoy it as a flavorful main course. The recommended intake is 2 to 3 servings of cooked salmon per week.

Chia Seeds

Chia seeds are teeny powerhouses of nourishment, including magnesium. Just 2 tablespoons of chia seeds contain around 95 milligrams of magnesium. Sprinkle chia seeds on top of yogurt, or oatmeal, or add them to smoothies and baked goods to boost your magnesium intake. You can take 2 tablespoons of chia seeds per day.

Edamame

Edamame, or young soybeans, are a tasty and nutritious snack that provides a good amount of magnesium. 1 cup of cooked edamame offers approximately 99 milligrams of magnesium. Enjoy edamame as a snack on its own, toss it into salads, or use it as a protein-packed addition to stir-fries. The recommended intake is 1 to 2 cups of cooked edamame per week.

Cashews

Cashews are creamy, appetizing and a great source of magnesium. A 1-ounce serving of cashews provides around 82 milligrams of magnesium. Enjoy them as a standalone snack, add them to stir-fries, or use them as a crunchy topping for salads and desserts. The suggested intake is 1 ounce of cashews per day.

Yogurt

Yogurt not only acts as a probiotic but also delivers magnesium. A cup of plain yogurt generally contains around 47 milligrams of magnesium. Choose unsweetened and unflavored yogurt to avoid added sugars and enrich its nutritional value. Enjoy yogurt as a breakfast staple, in smoothies, or as a creamy base for savory sauces and dressings. The recommended intake is 2 cups of plain yogurt per week.

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Conclusion

Including magnesium in your diet is a simple yet effective way to boost your overall health and well-being. Remember, a balanced diet that includes a mixture of nutrient-rich foods is the key to maintaining optimal health. Alongside magnesium-rich foods, be sure to combine other essential nutrients into your meals to support your overall nutritive needs.