Often times, people tend to overlook the importance of magnesium over some better-known minerals like potassium and calcium, according to One Green Planet. However, did you know that magnesium plays a pivotal role in maintaining your muscles, bones, and heart health optimal? What’s more, magnesium is one of the crucial electrolytes in the body and it has been proven to assist with depression, migraines, and insomnia.
To increase the awareness of the importance of magnesium, today’s article will be focused on showing how you can elevate its levels in your body through your diet, i.e. we will present 10 foods that are abundant in this potent mineral!
10 Magnesium-Rich Foods
This delicious dark green leafy vegetable is abundant in important nutrients and it can be prepared and consumed in different ways, from raw in salads to baked or lightly fried (although some of its nutrients are better absorbed when eaten raw whereas others when eaten cooked). When buying spinach, make sure you opt for fresh one only, avoid the wilted and brownish one. When it comes to magnesium in spinach, one cup of it will supply you with almost 39 percent of the recommended daily amount.
These nuts have a rich taste and are an amazing healthy snack. They are abundant in copper, phosphorus, and healthy fats and a quarter cup of cashews will supply you with almost 30 percent of the recommended daily amount of magnesium. Besides eating them on their own as a healthy snack for all occasions, they can also be soaked overnight and then used as basis for the preparation different creamy vegan sauces and desserts.
When talking about avocados, it is important that there are a couple of varieties but they all contain important nutrients like monounsaturated fats, fiber, vitamins A,C, and K, as well as antioxidants. One average avocado will supply you with 58 mg of magnesium, i.e. 15 percent of the RDA.
- Brazil nuts
These nuts will supply your body with protein; healthy fats, selenium, and vitamins C and E and it will also strengthen your immunity and better your cardiovascular health. Believe it or not, 1/3 cup of these nuts will provide 40 to 50 percent of the magnesium RDA.
- Peanut butter
As long as it does not contain added sugar and hydrogenated oils, your favorite spread will not only satisfy your taste buds, but it will better your health too! Peanuts can be prepared in numerous ways, including being grounded to get a tasty spread, i.e. peanut butter. When opting for store-bought peanut butter, make sure it is organic and free of additives and refined sugar. Only 2 tbsp of peanut butter provide almost 15 percent of the magnesium RDA.
- Black beans
These legumes are rich in fiber and protein, as well as antioxidants. One cup of black beans will provide 30 percent of the magnesium RDA.
- Dark chocolate
This chocolate is not only good due to its antioxidant power, but also because of its other important nutrients, that is, vitamins B, calcium, iron, and many more. One square of dark chocolate has around 95 mg of magnesium, which is 24 percent of the RDA. But, be cautious when buying dark chocolate and avoid eating it in excessive amounts because some brands may still contain fats and refined sugar.
Flaxseed is an excellent source of plant-based omega-3 fatty acids, as well as fiber and magnesium. Namely, 2 tbsp of flaxseed will provide 15 percent of the magnesium RDA. Add it to your diet to improve your cardiovascular health and digestion.
- Pumpkin seeds
Small, but very nutritive, these seeds can be consumed roasted and seasoned. Any method you choose will help you improve your diet and elevate the intake of important minerals, including magnesium. In fact, a quarter cup of pumpkin seeds has almost 50 percent of the magnesium RDA, as well as an abundance of omega-3 fatty acids and zinc.
When it comes to oats, there is a versatility to choose from, i.e. gluten-abundant or gluten-free, steel-cut, oat bran, rolled, etc. Oats will provide fiber, protein, some B vitamins, and of course, magnesium. Half a cup of rolled oats will supply you with 32 percent of the magnesium RDA. One of the best ways to benefit from oats is to consume them in the morning as an energizing breakfast that will keep you going throughout the day.