Healthy foods that are rich in magnesium includes leafy green vegetables, dark chocolate, banana, avocado, salmon and mackerel, cashews, whole grains, almonds, pumpkin seeds, black beans, tofu, walnuts, sunflower seeds, cherries, and beetroot.
There are many chemical reactions occur in your body. In addition, you need a slew of minerals like magnesium in this context. You can maintain a healthy and energetic body when you consume the mineral on a daily basis. Health experts often recommend opting for a mineral-dense diet to boost immunity.
Incorporating magnesium-rich foods in your diet promotes bone density. Several studies have also proven the positive effects of magnesium on cancer-related inflammation. According to nutritionists, an average person should obtain up to 400 mg of magnesium daily to avoid its deficiency.
15 Healthy Foods That Are Very High In Magnesium
1. Leafy Green Vegetables
Collard greens, kale, spinach, mustard greens and turnip greens can become excellent sources of magnesium. One salad bowl loaded with the leafy green vegetables contains around 157 mg of magnesium. These vegetables are low in calories so you can eat them without counting calories to obtain magnesium regularly.
Health benefits of leafy green vegetables are that they prevent anemia, improve digestion, facilitate your cardiovascular health, maintain cholesterol levels, and strengthen bones.
2. Dark Chocolate
Studies have proven the benefits of dark chocolate on health. One square of dark chocolate with high cocoa and limited sugar is a storehouse of many nutrients including magnesium. Only one ounce of chocolate can provide 64 mg of magnesium. This variety of chocolate also contains prebiotic fiber that promotes the growth of good bacteria in your gut.
Some of the significant health benefits of dark chocolate are that it protects your cardiovascular health, controls high cholesterol levels, boosts metabolic rate, and prevents age-related memory deterioration.
Apart from potassium, banana can become an excellent source of magnesium as well. This fruit is essential for the healthy development of children. Moreover, the nutrients’ it contains combats the onset of chronic diseases. One medium-sized banana contains up to 37mg of magnesium. So, add it to cereal, smoothies, and even in plain yogurt to stock up magnesium in your body.
Health benefits of Banana are that it lowers high blood pressure, reduces the risk of heart diseases, strengthens bone, and facilitate your neurological health.
This incredible food source contains plenty of essential nutrients along with magnesium. You can obtain 58 mg of magnesium from one ripped avocado. Consuming one avocado is also a great way to get your daily doses of dietary fiber, which wards off the symptoms of indigestion.
Some benefits of avocado are that it keeps your heart healthy, promotes digestion, keeps you full for long hours, and helps you lose weight. Avocado also help with promoting liver function, acts as aphrodisiac, support eye health and helps in treating arthritis
5. Salmon and Mackerel
A fillet of salmon contains 53 mg of magnesium and fewer calories. This factor makes it an ideal food source for senior people and obese individuals alike. Fatty fishes like mackerel do not only provide omega-3s but contain a considerable amount of magnesium as well. So, incorporate these oily fishes into your diet and keep magnesium deficiency at bay.
Health benefits of fatty fishes are that they balance LDL levels, maintain heart rate, promote circulation, improve memory, and combat eye diseases.
Munching on a handful of cashews can provide 82 mg of magnesium, which can add up to your daily requirement. Cashews blend well in various recipes, so you feel free to add them and prepare a nutritious meal.
Health benefits of cashews are that they enhance memory, prevent chronic diseases, strengthen nail and hair, and control blood pressure levels.
7. Whole Grains
Incorporating pseudo-cereals like quinoa and buckwheat and other grains such as barley, oats, and wheat to your diet is a safe source to obtain magnesium on a daily basis. These nutrient-dense cereals and grains are low in calories, which help you shed extra pounds. You can obtain dietary fiber from these foods sources as well which combat the risks of indigestion.
Some health benefits of whole grains are that they absorb excess cholesterol, improve heart rate, prevent cardiovascular diseases, keep you full for hours, and improve brain health.
You can add a handful of crushed almonds to the smoothie or top plain yogurt bowl with them. Almonds provide a considerable amount of magnesium regardless of how you consume them. This superfood also contains many minerals that affect your overall health.
Health benefits of almonds are that they strengthen bones and teeth, improve the condition of your hair, boost metabolic rate, facilitate immunity, and promote eye health.
9. Pumpkin Seeds
You have a reason to consume pumpkin seeds as they provide up to 150 mg of magnesium. The best way to eat the seeds is by adding them to salads and cereals. You can also snack on some in between meals.
Some significant health benefits of pumpkin seeds are that they prevent eye diseases, control LDL levels, promote digestion, strengthen nails, and boost immunity.
10. Black Beans
One cup of cooked black beans is not only a savory meal, but it provides around 120 mg of magnesium as well. You can obtain vitamin K, potassium, zinc, and many essential nutrients from black beans as well.
Health benefits of black beans are that they facilitate cardiovascular health, manage cholesterol levels, help you lose weight, and prevent stomach disorders.
This staple vegetarian food is a powerhouse of magnesium. You can get up to 53 mg of magnesium from 100g serving. Apart from magnesium, tofu can become a source to obtain a dose of protein, which your body needs on a daily basis.
Health benefits of tofu are that it keeps your body energized, strengthen bone, promote hair health, prevent premature aging, and support connective tissues.
Walnuts contain polyphenolic compounds and magnesium, which make them a nutritious food source for children and adults alike. Pregnant women also add some quantity of this nut to promote the healthy development of the fetus. However, consult with your doctor in this context as well.
Some of the significant health benefits of walnuts are that they improve brain health, prevent age-related memory deterioration, strengthen hair follicles, and improve eyesight.
13. Sunflower Seeds
A single serving of sunflower seeds contains around 150 mg of magnesium. So, add a handful of seeds to smoothies or cereals to get your daily dose of magnesium.
Health benefits of sunflower seeds are that they improve heart health, treat arthritis, prevent asthma, and combat symptoms of several cancers. Other benefits includes managing hypertension, promoting hair growth and luster, and help control blood sugar.
Sweet and sour cherries can provide 15.2 mg of magnesium. Moreover, you can obtain plenty of essential vitamins just by consuming one cup of this incredible fruit.
Health benefits of cherries are that they prevent anemia, treat arthritis, boost immunity, increase metabolic rate, improve the condition of your skin, and delay premature aging.
Adding 136g of beetroot to your daily diet can provide up to 31.3mg of magnesium. This superfood goes well with salad, or you can serve it with steaks or fillets.
Some significant health benefits of beetroot are that it treats anemia, improves hypertension, prevent dementia, and control type II diabetes. Other benefits includes slowing down the growth of tumor, supporting psychological health, supporting pregnancy, preventing bad cholesterol, relieving fatigue, and supporting liver health.
To promote your overall health, you need doses of magnesium on a daily basis. So, consume these superfoods and embrace a healthy body.