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Top 10 Magnesium Rich Foods

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Magnesium is a mineral that you need daily for good health. It helps you take energy from food and make new proteins. Also, magnesium is a key part of your bones, and helps keep your nerves and muscles healthy.

Magnesium deficiency is common in America. It has been estimated that more than 50% of adult Americans do not consume sufficient foods which are high in magnesium, to get the required daily amount of. The daily requirement of magnesium is 300mg for women and 400mg for men.

food sources of magnesium
food sources of magnesium / photo credit: bebrainfit.com

Some health problems linked with low magnesium levels include:

  • Cancer
  • Diabetes
  • Fatigue
  • Fibromyalgia
  • High blood pressure
  • Hormone imbalance
  • Insomnia
  • Migraine Headaches
  • Osteoporosis
  • Stress and Anxiety
  • Restless leg syndrome (RLS)

Read on to find out more about how much magnesium you need and where to get it.

10 Best Food Sources of Magnesium

1. Avocado

Avocados are loaded with heart-healthy nutrients, multivitamins and disease-fighting chemical compounds. It is one of the most nutritious and versatile produce picks.

Just add one sliced avocado to your sandwich or salad, and you will easily consume 15% of the recommended daily amount of magnesium.

2. Bananas

Bananas contain 33 mg in of magnesium. When bananas are still a bit green, they are one of the best sources of resistant starch, which is a healthy carb that fills your belly and fires up your metabolism. Also, bananas also contain a dose of potassium, an electrolyte that can help lower blood pressure naturally.

You can blend bananas into a smoothie, add them into a bowl of oatmeal or onto a top of your peanut-butter toast, or just eat it as it is.

3. Broccoli

Broccoli contains 51 mg magnesiumin. A serving of this cruciferous superfood contains more vitamin C than an orange. Also, research shows that people who eat lots of broccoli may have a lower risk of certain types of cancer, including bladder and colon cancer.

You will get most of the nutritional content of broccoli, if you eat it raw or lightly steamed, and paired with tomatoes.

4. Dark Chocolate

Did you know that dark chocolate is also a magnesium-booster. Just one square of the sweet stuff provides 24% of the daily value of magnesium for only 145 calories. Also it provides antioxidants that can help improve blood flow, lower blood pressure and boost overall heart health.

If eaten with a fresh fruit, dark chocolate makes for a healthy and decadent after-dinner dessert.

5. Fish

Fish are great sources of vitamin D and omega-3 fatty acids, and fish such as wild salmon, mackerel, halibut and tuna, will add more magnesium to your diet. Include fish in your dinner menu, at least once a week.

6. Legumes

Legumes are known to be a family of nutrient-dense plants. These include beans, lentils, peas, chickpeas and soybeans. They are very rich in many different nutrients, including that of magnesium.

Just 1-cup serving of cooked black beans contains 120 mg of magnesium, which is 30% of the RDI. Also, legumes are high in iron and potassium.

Due to the fact that legumes are loaded in fiber and have a low glycemic index, they can help improve blood sugar control, lower cholesterol and decrease heart disease risk. A fermented soybean product called natto is considered the best source of vitamin K2, which is essential for bone health.

7. Nuts

Nuts are tasty and nutritious. Several types of nuts are are high in magnesium, including cashews, almonds and Brazil nuts. For example, a 1-oz or 28-gram serving of cashews contains 82 mg of magnesium, or 20% of the RDI.

Also, most nuts are a good source of monounsaturated fat and fiber, and have been shown to improve cholesterol and blood sugar levels in diabetics. Brazil nuts are also very high in selenium. Just 2 Brazil nuts can provide more than 100% of the RDI for selenium .

Additionally, nuts are anti-inflammatory, which are beneficial for heart health and can reduce appetite when eaten as snacks.

8. Oatmeal

Oatmeal contains 57.6 mg magnesium. This healthy whole grain can provide you with fiber, folate and potassium. Also, it can help lower cholesterol, and oats are also rich in omega-3 fatty acids.

You can include it at breakfast with your choice of toppings. Just remember to go easy on the sweetener.

9. Seeds

Seeds are super healthy. Most seeds contain high amounts of magnesium, which includes pumpkin, flax and chia seeds.

Pumpkin seeds are a goods source of magnesium, with 150 mg in a 1-oz or 28-gram serving. is equivalanet to 37% of the recommended daily intake.

Also, seeds are rich in monounsaturated fat, iron and omega-3 fatty acids. The are also high in fiber. Nearly all of the carbs in seeds come from fiber.

They also contain antioxidants, which helps protect your cells from harmful free radicals produced during metabolism. Flax seeds have also been reported to reduce cholesterol and may have benefits against breast cancer.

10. Yogurt

Calcium and magnesium make a poweful health duo, because when you are getting enough magnesium, this makes it easier for your body to absorb calcium nutrients and put it to good use. That is why almost all milk products are recommended for getting more magnesium.

Approximately 19 milligrams of the magnesium are found in one container of low or non-fat yogurt. YOu can add it along with a fiber-rich fruit, which makes for an easy breakfast choice.

Read More:
1. Top 10 Healthy Foods That are Rich in Iron
2. Foods Rich in Vitamin B2
3. Excellent Food Sources of Phosphorus