{"id":196,"date":"2017-05-23T12:45:39","date_gmt":"2017-05-23T12:45:39","guid":{"rendered":"http:\/\/simplyhealth.today\/?p=196"},"modified":"2021-03-10T16:47:08","modified_gmt":"2021-03-10T16:47:08","slug":"21-foods-high-magnesium","status":"publish","type":"post","link":"https:\/\/simplyhealth.today\/21-foods-high-magnesium\/","title":{"rendered":"21 Foods High in Magnesium"},"content":{"rendered":"

\"\"Magnesium is among the foods that American adults are most likely to be deficient in. This deficiency reportedly effects up to 80% of American adults, which is a huge proportion and especially when you consider just how important magnesium is for numerous bodily functions.
\nSo does this mean that magnesium is hard to come by? Not really actually! In fact, there are plenty of sources of magnesium in our diet \u2013 it\u2019s just that a lot of us miss them. Not only that but digestive disorders can prevent us from properly absorbing the mineral.<\/p>\n

In this post, we\u2019ll look at 10 sources of magnesium that you can actively seek out in order to give your brain, heart and energy levels a big boost!<\/p>\n

1. \u00a0Dark Chocolate<\/h3>\n

Dark chocolate is high in magnesium and will supply you with 64mg for each 1-ounce service. This would be impressive enough on its own but as it happens, we\u2019re just getting started!
\nThat\u2019s because dark chocolate is also a great source of epicatechin which has been shown to boost brain function and enhance muscle as well. It\u2019s got lots of the good kind of cholesterol (LDL) and it is also a good source of iron, copper and manganese. If that wasn\u2019t enough, dark chocolate<\/a> is also a lot lower in sugar (normally) than milk chocolate and it tastes just as good. In other words, this is an ideal \u2018alternative\u2019 treat as a pick-me-up throughout the day.<\/p>\n

\"\"2. \u00a0Avocados<\/h3>\n

Is this really a surprise? After all, avocados are good for you in just about every way!<\/p>\n

One medium sized avocado<\/a> will net you 15% of your RDI (58mg) and will also give you plenty of B vitamins, vitamin K and healthy monounstaturated fats.<\/p>\n

It\u2019s a great source of fiber and avocados also seem to be able to reduce inflammation \u2013 which is very useful indeed.<\/p>\n

\"\"3. \u00a0Nuts<\/h3>\n

Nuts are great for all kinds of things. They\u2019re fibrous, they\u2019re a source of protein and they\u2019re ideal for snacking on without ruining your diet. Not only that but they\u2019re high in magnesium.<\/p>\n

You\u2019ll get 82mg of magnesium (20% of your RDI) from just 1 ounce of cashews. Of course nuts vary in their nutrition but all of them are great.<\/p>\n

You can also expect to get plenty of zinc<\/a>, potassium and protein this way.<\/p>\n

\"\"4. \u00a0Seeds<\/h3>\n

Seeds are likewise great for magnesium. If you consume a one ounce serving of pumpkin<\/a> seeds for instance, you\u2019ll get an impressive 150mg of magnesium \u2013 which is 37% of your RDI. Not only that, but seeds are once again a good source of fiber, of fatty acids and of protein.<\/p>\n

You can sprinkle some sunflower seeds onto a bowl of cereal or snack straight out of the bag and they won\u2019t add many calories to your diet either.<\/p>\n

They\u2019re like an even more convenient version of nuts!<\/p>\n

\"\"5. \u00a0Whole Grains<\/h3>\n

Whole grains are another of those foods that we know to be good for us. Wheats, oats and quinoa<\/a> are just a few examples of excellent choices if you want to boost your magnesium intake and you can get these from whole grain bread, from porridge oats and more.<\/p>\n

The germ of the grain contains a lot of other goodness too, including other B vitamins, selenium, manganese and fiber. Grains have been shown in studies to reduce inflammation and to act like antioxidants as well.<\/p>\n

\"\"6. \u00a0Fatty Fish<\/h3>\n

Fatty fish include the likes of tuna and salmon. A lot of these fish<\/a> are high in magnesium and if you eat half a fillet of salmon, you\u2019ll get 53mg of magnesium.<\/p>\n

That\u2019s a fairly large amount and it gets even better when you consider all the other great benefits including omega 3 fatty acid \u2013 which improves the communication between brain cells, extends the life of all the cells in your body and improves your skin and hair.<\/p>\n

Fatty fish are also a great source of protein, which is why it is so popular among bodybuilders, athletes and others.<\/p>\n

\"\"7. \u00a0Tofu<\/h3>\n

Tofu is a pretty weird food, let\u2019s be honest. It\u2019s kind of chewy, doesn\u2019t have much taste but is strangely moreish. 3.5 ounces of tofu<\/a> will interestingly get you the precise same amount of magnesium as half a fillet of fish and it\u2019s also a good source of protein and high in calcium, iron, manganese and selenium.<\/p>\n

It\u2019s great for protecting the cells that line the arteries and it may even be useful in combating stomach cancer. Strange though it might be, it deserves a place in your diet!<\/p>\n

\"\"8. \u00a0Legumes<\/h3>\n

Legumes include a range of beans, chickpeas<\/a>, peas, lentils and more, all of which are highly rich in nutrients \u2013 including magnesium of course! Other important nutrients you\u2019ll get by adding these to your diet include protein, potassium and iron.<\/p>\n

They\u2019re a great way for vegetarians to get many of the things they might otherwise miss out on and one particular soybean \u2013 the natto \u2013 is considered the best source of vitamin K2.<\/p>\n

\"\"9. \u00a0Bananas<\/h3>\n

Bananas<\/a> are delicious, convenient and a great pick me up at any time of day. While they\u2019re perhaps best known for the amount of potassium they pack, they\u2019re also high in various other things such as magnesium.<\/p>\n

A single banana offers 37mg, which is 9% of your magnesium RDI. On top of this, they also contain vitamin C and vitamin B6 and are a good source of sugar for a little healthy pick-me-up. Not ideal for diabetics however.<\/p>\n

\"\"10. \u00a0Leafy Greens<\/h3>\n

If you want an endless supply of magnesium then look no further than the salad aisle at your local grocers.<\/p>\n

Everything from kale and spinach to broccoli and cabbage<\/a> will provide you with decent amounts of magnesium, not to mention vitamin A, vitamin C, vitamin K, iron and manganese.<\/p>\n

Oh and they\u2019re also low in calories and a great way to pad out your meals without giving yourself a stomach.<\/p>\n

\"\"11. \u00a0Tuna<\/h3>\n

Tuna is another fatty fish just like salmon. And once again, it\u2019s also a great source of magnesium. And once again, once again, it\u2019s also a great source of omega 3 fatty acid for improving the transmission of signals around the brain.<\/p>\n

Tuna is high in protein and very low in fat and calories making it a great choice of filler for any sandwich.<\/p>\n

Unfortunately though, tuna<\/a> is also high in mercury owing to pollution of our seas. Mercury can be toxic if it is allowed to build up in high quantities, so limit your intake to a small can a day.<\/p>\n

\"\"12. \u00a0Yogurt<\/h3>\n

Yogurt is another great source of magnesium (one cup will get you 50 milligrams) and is once again a great source of all kinds of other good stuff too! This is a type of dairy of course, meaning that it will get you lots of calcium<\/a>, healthy fats and possibly even growth hormone for increased muscle mass.<\/p>\n

But what really makes yogurt interesting is its content of health bacteria. Yogurt contains cultures of good bacteria that live in the stomach and aid in the absorption of nutrients as well as with the production of important nutrients.<\/p>\n

It helps to boost the immune system too and is pretty delicious when eaten with some blueberries or some honey\u2026<\/p>\n

\"\"13. \u00a0Kefir<\/h3>\n

Kefir is like yogurt<\/a>\u2019s weird uncle. This is a somewhat sour drink that is creamy and which is all the rage with healthy hipsters at the moment. It\u2019s nice when you get to grips with it but it\u2019s definitely an acquired taste.<\/p>\n

Like yogurt, kefir provides cultures of healthy bacteria which means you\u2019ll get to improve your nutrient absorption, your digestion, your immune system and quite possibly your mood all while increasing your intake of magnesium at the same time.<\/p>\n

\"\"14. \u00a0Chard<\/h3>\n

Chard is a vegetable that is a source of important phytonutrients. In particular, it offers the unique nutrients called betalains<\/a>, which are pigments that give foods their color.<\/p>\n

Many of these have been shown to have antioxidant and anti-inflammatory and as research continues, there\u2019s a good chance that more healthy benefits will come to light.<\/p>\n

This is also a great source of magnesium (hence its inclusion on this list\u2026) and specifically it will provide you with 38% of your RDV. It\u2019s also high in vitamin K, vitamin A, vitamin C, iron, choline and loads of other nutrients. It is undoubtedly deserving of the moniker \u2018superfood\u2019.<\/p>\n

\"\"15. \u00a0Almonds<\/h3>\n

Almonds are tasty nuts and especially when they are coated in sugar<\/a>. Of course coating anything in sugar is going to somewhat compromise its health benefits seeing as sugar spikes the blood pressure, increases calories and generally isn\u2019t all that great for you\u2026<\/p>\n

But with that said almonds will still do you a ton of good and in particular will provide you with 80 milligrams (20% of your DV) of magnesium if you eat a single cup. They\u2019re great around Christmas!<\/p>\n

\"\"16. \u00a0Figs<\/h3>\n

Half a cup of fig will net you 15% of your DV by providing 50 milligrams of magnesium. And if that wasn\u2019t enough to sell you on them, consider that they will also offer you 14.6 grams of fiber per cup as well as a whole lot of pantothenic acid, manganese, copper and B6<\/a>.<\/p>\n

They\u2019re not necessarily the easiest things to find a place for in your diet but they can be tasty when eaten correctly and their many healthy benefits make them worth the effort!<\/p>\n

\"\"16. \u00a0Soybeans<\/h3>\n

Soy beans are very popular among vegans as they provide one of the best sources of protein that is not meat. That means you\u2019ll get a ton of amino acids to help support healthy brain function, muscle formation, digestion and more.<\/p>\n

But what you might not have realized is that soybeans<\/a> are also high in a range of nutrients. These include fiber, vitamins, minerals and more.<\/p>\n

And of course that means you\u2019re getting a whole lot of magnesium as well: 196 milligrams from just half a cup in fact. A single cup of soybeans will provide you with 98% of your DV!<\/p>\n

\"\"17. Wild Rice<\/h3>\n

Rice might be a carbohydrate (which basically means it\u2019s unfashionable right now) but it\u2019s still a very lean and low calorie option to have alongside your meats and veg.<\/p>\n

Wild rice in particular provides you with a lot of health benefits and if you have just one cup you\u2019ll get 52 milligrams of magnesium. It\u2019s also high in folate, fiber, zinc and iron.<\/p>\n

One of the most classic meals for bodybuilders keen to build muscle and keep the fat at bay is to have a steamed chicken with a little broccoli and some rice<\/a> on the side. Bland and super healthy.<\/p>\n

\"\"18. \u00a0Dried Coriander<\/h3>\n

Dried coriander<\/a> seeds are very popular in a range of cuisines including Asian, Mediterranean and Latin.<\/p>\n

They provide a nutty and citrusy flavor that tastes great in a lot of meals and they provide a lot of additional nutrients in whatever you\u2019re eating too \u2013 in particularly they are a great way to get some more magnesium in your diet as well as many other benefits.<\/p>\n

\"\"19. \u00a0Flaxseed Oil<\/h3>\n

The great thing about adding cooking oil to your diet is just how easy it is to do. This is something you can simply add to your pan and have with whatever you\u2019re eating but that doesn\u2019t mean that it won\u2019t also provide you with health benefits!<\/p>\n

Flaxseed<\/a> is a superfood that is too often overlooked. A single tablespoon can give you 10% of your magnesium DV and it\u2019s also high in a range of other nutrients too.<\/p>\n

Just be careful because while it can add nutrients, it also adds calories. A table spoon offers 53 calories, to be specific.<\/p>\n

\"\"20. \u00a0Dates<\/h3>\n

Make a date with a date\u2026 these fruits (yes, fruits!) are sweet and very tasty and they also happen to pack a real nutritional punch.<\/p>\n

They will get you 11% of your magnesium DV for every 100 gram service as well as a range of other crucial nutrients to strengthen bones, prevent disease and boost your energy levels.<\/p>\n

Again though, you need to keep an eye on the calorie<\/a> count as they will also add 282 calories to your diet!<\/p>\n

\"\"21. \u00a0Oatmeal<\/h3>\n

Oatmeal is the perfect breakfast in many ways. This is a complex carbohydrate, meaning that it will very slowly release its energy throughout the day keeping hunger locked up.<\/p>\n

On top of that, oatmeal<\/a> is also a fantastic source of fiber that can improve digestion, bowl movements and more. Oh and it is also a great way to get some nutrients in before your day has even begun! One \u00be cup serving eqates to 47 milligrams of magnesium!<\/p>\n

As you can see, there are no shortage of foods that contain magnesium \u2013 the problem is that many of us aren\u2019t eating them. Add some of these items to your diet and you\u2019ll find your health improves drastically.<\/p>\n\r\n

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