While magnesium is central to hundreds of critical chemical reactions, most people fail to reach the recommended 400 mg in their daily diet. Magnesium-rich foods support bone health and are critical to a functioning immune system. Foods with magnesium have been found to reduce the risk of dying from cardiovascular diseases, support muscle functioning and prevent stroke. Typically, reaching the magnesium reference daily intake (RDI) all boils down to your choice of foods. So which natural sources of magnesium should you be taking to boost your magnesium intake?
Natural Sources of Magnesium
Avocados are a wholesome and tasty source of magnesium. One avocado provides about 15% of the RDI, which is 58 mg and is high in other nutrients such as B vitamins, Vitamin K, and potassium. A cup of cubed avocado added to a sandwich boosts its taste and adds loads of health-enhancing nutrients. The fruit is rich in heart-healthy fats and is an excellent source of fiber. Other benefits of taking avocados frequently include better cholesterol levels and reduced inflammation.
Chickpeas, beans, lentils, and soybeans all belong to a group of nutrient-rich foods and are excellent sources of magnesium. Legumes have generous amounts of iron and potassium and provide your body with fiber for better heart health and blood sugar management. You get up to 120 mg of magnesium from a cup of black beans, which is a third of what you need in your diet every day.
- Leafy Greens
Leafy greens are magnesium-heavy and excellent nutritious additions to any meal. There are a thousand and one ways to prepare veggies, and you can never run out of delicious recipes. Take raw or cooked swiss chard, collard greens, or baby spinach. A collard greens, spinach, and kales dish has magnesium and provides other minerals such as iron, Vitamins A, C, K, and manganese. Leafy greens come with other plant compounds that protect your cells from damage and chronic conditions such as cancer.
The high potassium content in bananas helps reduce hypertension, but the fruits are also magnesium-rich.
A massive piece of the curved fruit packs up to 37 mg of magnesium and manganese, fiber, vitamin B6, and vitamin C. Take a banana when you feel gassed out after a workout. The fruit is a superb source of energy when you need it.
- Dark Chocolate
Your favorite indulgence has as much as 64 mg of magnesium in an ounce of serving and is loaded with other beneficial minerals. Dark chocolate has gut-healthy prebiotic fiber, manganese, copper, iron, and beneficial antioxidants. It also has cardiovascular benefits as it contains compounds that prevent the oxidation of bad cholesterol in the arteries. To get the most out of dark chocolate, choose one that has at least 70% cocoa solids.
- Fatty Fish
Mackerel and salmon are excellent sources of high-quality protein and magnesium. Fish contains reasonable amounts of B vitamins, selenium, and potassium. The high omega-3 fatty acids content in fish has been linked to heart health and reduced risk of chronic diseases.
The famous vegetarian dish made from pressed soy milk is a rich source of protein and magnesium. You acquire 52 mg of magnesium from 100 grams of tofu. Other benefits of taking tofu include protection against stomach cancer.
Chia seeds, flaxseeds, and pumpkin seeds are magnesium-loaded and crunchy superfoods. Twenty-eight grams serving of these seeds have as much as 150 mg of magnesium, which is more than a third of what your body requires. These seeds come packed with omega-3 fatty acids, monounsaturated fat, and iron. If that is not enough, the foods have antioxidants and fiber that your body needs.
Nuts are tasty and come with lots of goodies for a healthy body. For example, an ounce of cashews serving has 82 mg of magnesium, and only two brazil nuts fulfill the RDI. Nuts have reasonable amounts of monounsaturated fats and fiber, are anti-inflammatory and have been shown to help people with diabetes manage their blood sugar. Eating nuts reduces your appetite and is also beneficial to the heart.
- Whole Grains
Buckwheat, quinoa, barley, and oats are nutrient-loaded and are magnesium-rich. Most have manganese, selenium, B vitamins, fiber and have been shown to promote cardiovascular health and reduce inflammation. But the good news is that magnesium is present in most of your favorite food, such as fish fillets, and it shouldn’t be too much trouble reaching the recommended daily intake. Hydrate well, eat a balanced diet and live an active life to improve the quality of your life and live healthily.