Magnesium is an important mineral that is present in our bodies. An adult body contains 25 g of magnesium, 50% to 60% of which are in the bones and the rest is in the soft tissues. Hundreds of chemical reactions in our body require magnesium to maintain good health. Magnesium helps to keep other minerals like calcium, potassium, and zinc at the right level. Magnesium is important to function properly for the heart, muscles, and kidneys. The mineral also helps to make bones and teeth. You can increase the intake of magnesium by taking dietary supplements or eating cereals, but there are a lot of favorite magnesium rich foods that are high in magnesium.
While there are many magnesium rich foods available same as antioxidants rich foods, but the reference intake of 400 mg per day is not achieved by people. However, the good news is that foods with a high magnesium content can easily meet their daily needs. Here is a list of common foods high in magnesium and that will help you achieve the recommended daily intake.
List of Magnesium Rich Foods:
While the majority of whole grains are a great magnesium source, all wheat flour gains 160 mg per cup. Use entire wheat for baking and buy whole wheat in the store instead of a white meal.
Almonds are a good mineral source and considered the best magnesium rich foods. A serving 1-ounce with 23 almonds is 77 mg or 18.3 percent of your daily value. It is a very good source of niacin, vitamin E, and good health monounsaturated fats.
Avocados are a popular fruit high in magnesium. You can take it fresh in salads or sandwiches. Add approximately half an avocado to your daily diet so you get enough of this mineral. Avocado is also a good source of other electrolytes, potassium. While high in fat but good, unsaturated fats are good for a healthy heart.
A rare addition to the list is a large amount of magnesium in dark chocolate. Check, however, that the content of chocolate should be 60% or more before you purchase the chocolate bar. It’s estimated that around 6-8 gm of dark chocolate can do you well each day.
Quinoa is prepared and consumed like rice. It is also known for its many health advantages, including high levels of protein and minerals.
One cup is 118 mg magnesium in cooked quinoa.
Acorn squash is a high source of magnesium rich foods, and vitamin A, vitamin C, and potassium content. A cup of acorn squash cubes has 46.2 milligrams of magnesium in it.
Legumes are a daily ingredient of our diet. This includes Lentils, beans, chickpeas, peas, and soya. All of this in magnesium is super high. A cup of black beans, for example, has 120 mg magnesium that is 30% of the recommended daily intake.
Legumes are high in fiber and have a low index of glycemic that can lower cholesterol, improve sugar levels in the blood and decrease heart disease risk.
When you buy fresh beets, don’t throw off the tops. Vitamins A and C, iron, calcium, and magnesium are rich in many minerals and vitamins. The magnesium has about 100 milligrams in a cup of cooked beet greens.
Tofu, due to its high protein content, is a staple food in a vegetarian diet. It is produced in soft, white curds by pressing soy milk. There is 52 mg magnesium in 100 grams of tofu, representing 13 percent of the recommended daily and best source for magnesium rich foods.
One serving also contains 10 g protein and 10% calcium, iron, manganese, and selenium recommended daily. Tofu food protects the cells lining your arteries and reduces the risk of cancer of the stomach.
Black beans are most famous for their fiber content but are also full of minerals and vitamins. 1 cup of cooked black beans contains 120 milligrams of magnesium, iron, potassium, and a range of vitamins B-complex.
Bananas are one of the world’s most common fruit. It’s high in potassium, which helps to reduce blood pressure and is connected to decreased cardiac disease.
Bananas are magnesium rich foods too. One big banana has 37 mg, 9% of the recommended daily supply. Vitamin C, Vitamin B6, manganese, and fiber are also present in bananas. Ripe bananas in sugar and carbs are higher than most other fruits and are not thus suitable for persons with diabetes. Banana has resistant starch, which may reduce blood sugar, reduce inflammation and improve intestinal health.
Brown rice is a good source of various vitamin and mineral B complexes, including 86 milligrams of magnesium per cup of medium-grain cooked rice. It contains fiber, zinc, and potassium as well.
Cashews are another magnesium-rich nut. One ounce of raw cashews contains 83 milligrams of magnesium as well as various B-complex vitamins.
Spinach has all sorts of minerals, magnesium included. One cup of raw spinach contains 24 mg – not bad – of magnesium, but 157 mg of magnesium in cooked spinach.
You can find Calcium, potassium, zinc, iron, and many vitamins A and K in cooked Spinach.
Peas are not on the many lists of healthy foods, which is a pity because they are pretty good to you. There are 62milligrams of magnesium in one cup of cooked pea with a large amount of iron, potassium, zinc, vitamin A and B-complexes.