What are the best 10 Foods Rich in Magnesium?
Magnesium is an essential mineral that aids muscle and nerve function. Additionally, it promotes heart health and can keep you feeling energized throughout the day.
The good news is, magnesium can be found in many foods. Here are 10 foods high in this essential nutrient:
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1.Foods Rich in Magnesium Spinach
Spinach is an excellent source of magnesium, which supports heart health and muscle function. Additionally, it helps keep blood pressure under control as it’s high in fiber content.
Lutein, a natural pigment found in this fruit, has been scientifically proven to reduce the risk of heart disease and cancer. Additionally, it boosts immunity by relieving inflammation and encouraging digestion.
Finally, vitamin K is included which supports bone health and helps keep osteoporosis at bay.
Furthermore, broccoli is an excellent source of calcium and phosphorus that may help reduce kidney stones, promote muscle growth, and alleviate gastrointestinal disorders like constipation or bloating.
2.Foods Rich in Magnesium Quinoa
Quinoa has gained immense popularity over the last several years as a grain-like food. Technically, it can be considered a pseudograin; however, it’s more often referred to as whole grain.
It boasts several health advantages, such as its high fiber content which aids digestion and satiation while controlling blood sugar levels. Furthermore, it contains various vitamins and minerals.
Magnesium plays an integral role in muscle contraction, bone growth and development, nerve impulse transmission, body temperature regulation and energy production.
Quinoa is an excellent source of magnesium, folate, iron and potassium – as well as antioxidants like quercetin and kaempferol. A cup of cooked quinoa provides approximately one-third of your daily recommended intake for these essential minerals.
3.Foods Rich in Magnesium Almonds
Almonds are an incredibly healthy snack, packed with antioxidants, vitamins, and minerals. Furthermore, they supply magnesium which is necessary for maintaining normal blood pressure control and muscle contraction.
Almonds also provide another benefit by stabilizing blood sugar levels, making them especially helpful for people living with type 2 diabetes.
Almonds are also an excellent source of fiber, which is essential for a healthy microbiome and digestion.
They are also packed with vitamin E, an effective antioxidant that helps combat free radicals and shield your body against damage.
Almonds are an excellent source of iron, phosphorus and manganese. These nutrients aid in iron absorption, immune system health and cell growth.
4.Foods Rich in Magnesium Peanut Butter
Peanut butter is an irresistibly tasty alternative to refined processed foods and is packed with essential vitamins and minerals like magnesium. Plus, it contains vitamin E which acts as an antioxidant to shield cells from damage caused by free radicals.
Additionally, this fruit has a low GI value and helps regulate blood sugar levels; especially beneficial for those suffering from type 2 diabetes.
Protein is another key element in this supplement, as it’s essential for muscle repair and growth. This can benefit those suffering from muscle cramps or fatigue as well as sore joints.
5.Foods Rich in Magnesium Persona Nutrition
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6.Foods Rich in Magnesium Bananas
Bananas are an excellent source of potassium and magnesium, electrolytes essential in muscle contraction and relaxation. Furthermore, bananas can help alleviate exercise-related muscle cramps and soreness.
Bananas are high in dietary fiber, which aids with digestion and makes you feel full after a meal. Furthermore, pectin, an antibiotic found in bananas, feeds beneficial bacteria in your gut.
Bananas contain potassium which has been found to lower blood pressure and may be especially beneficial for those at risk for heart disease or kidney disease. One study even discovered that people who consume a diet high in potassium had an lowered risk of developing early stage chronic kidney disease.
7.Foods Rich in Magnesium Oats
Oats are nutritious whole grains that have become a beloved breakfast choice around the world. Not only do they contain essential vitamins and minerals, but they are higher in fiber and protein than other grains as well.
Oats are an excellent source of magnesium. Additionally, the soluble fiber beta-glucan found in oats helps regulate blood sugar levels and lower cholesterol.
Studies have suggested that eating oat bran may reduce LDL (bad) cholesterol, which is linked to heart disease. Furthermore, oats contain antioxidants called avenanthramides which help shield LDL from oxidation.
Oats can be enjoyed in many different forms, such as oatmeal for breakfast or baked goods. Furthermore, they make a great whole-grain option for those with celiac disease or gluten sensitivity.
8.Foods Rich in Magnesium Black-Eyed Peas
Black-es, also referred to as cowpeas or lubia, are one of the most nutritious legumes. They boast essential nutrients like fiber, protein, potassium, zinc, iron and copper.
They are an excellent source of folate. This essential nutrient supports healthy DNA synthesis and cell division, helping reduce the risk of neural tube defects in unborn babies.
An additional advantage of these beans is their high amount of soluble fiber, also known as prebiotics. These substances help promote a healthy microbiome in your digestive tract by controlling gut bacteria growth.
Beans are also packed with magnesium, an important mineral that may reduce your risk for heart disease and diabetes by decreasing cholesterol levels and elevating blood pressure. So if you want to up your magnesium intake, add these delicious beans to your meals!
9. Tofu
Tofu is a plant-based protein that’s becoming increasingly popular around the world for numerous reasons. Not only does it provide delicious sources of protein, but also calcium, selenium and iron – essential minerals that support strong bones and muscles.
To make tofu, the soybeans are transformed into a liquid that’s then mixed with calcium sulfate to form a block. You can purchase tofu in various consistency levels – extra firm to soft and silken – depending on how much water the beans contain.
Fish such as salmon, halibut and mackerel are high in magnesium. A three-ounce filet of salmon contains 24 mg, while halibut and mackerel have 26 and 60 mg respectively.
10. Legumes
Legumes, an essential food group for millions around the world, provide low calories and provide dietary fibre, B-group vitamins and antioxidants.
Combining legumes into your diet can reduce the risk of cardiovascular disease and help you maintain a healthy weight. Furthermore, they provide essential proteins and iron, making them an ideal option for vegetarians.
Making lentils part of your weekly menu can help increase your magnesium intake, especially if you opt for the raw variety. This nutrient-rich bean provides an impressive 36 mg per 100 grams – more than twice the recommended daily value!