foods high in magnesium

10 Foods High in Magnesium: Boost Your Health and Well-being

Magnesium is an essential mineral that plays a vital role in many bodily functions, including energy production, muscle function, and nerve transmission. While magnesium can be obtained from a variety of food sources, some foods are particularly rich in this nutrient. In this article from Nhahangchen, we will explore some of the best foods high in magnesium and discuss their potential health benefits.

10 Foods High in Magnesium: Boost Your Health and Well-being
10 Foods High in Magnesium: Boost Your Health and Well-being

I. Beans

Benefits of Beans

Beans are a great source of magnesium. They are also a good source of fiber, protein, and iron. Eating beans can help to reduce the risk of heart disease, stroke, type 2 diabetes, and some types of cancer.

One cup of cooked beans contains about 120 mg of magnesium. This is about 30% of the daily recommended intake for adults. Beans are also a good source of other nutrients, including fiber, protein, and iron. Eating beans can help to keep you feeling full and satisfied, and can help to regulate your blood sugar levels.

Different Types of Beans

There are many different types of beans, including black beans, pinto beans, kidney beans, and navy beans. Each type of bean has a slightly different flavor and texture. Black beans are a good all-purpose bean that can be used in a variety of dishes. Pinto beans are a popular choice for refried beans and chili. Kidney beans are a good source of protein and fiber. Navy beans are a small, white bean that is often used in soups and stews.

How to Cook Beans

Beans can be cooked in a variety of ways. They can be boiled, simmered, or baked. The cooking time will vary depending on the type of bean. Black beans and pinto beans typically take about 1 hour to cook. Kidney beans and navy beans typically take about 1.5 hours to cook.

Recipes with Beans

Beans can be used in a variety of dishes. They can be added to soups, stews, salads, and burritos. Beans can also be used to make dips, spreads, and hummus.

Table: Magnesium Content of Different Types of Beans

Type of Bean Magnesium (mg per 1 cup cooked)
Black beans 120
Pinto beans 118
Kidney beans 115
Navy beans 110

Beans
Beans

II. Greens

Spinach

Spinach is a leafy green vegetable that is packed with nutrients, including magnesium. One cup of cooked spinach contains about 157mg of magnesium, which is about 39% of the daily recommended value. Spinach is also a good source of other nutrients, such as vitamin K, vitamin A, and folate.

Spinach can be eaten raw, cooked, or juiced. It is a versatile vegetable that can be added to salads, soups, smoothies, and other dishes.

Swiss Chard

Swiss chard is another leafy green vegetable that is high in magnesium. One cup of cooked Swiss chard contains about 154mg of magnesium, which is about 38% of the daily recommended value. Swiss chard is also a good source of other nutrients, such as vitamin K, vitamin A, and vitamin C.

Swiss chard can be eaten raw, cooked, or juiced. It is a versatile vegetable that can be added to salads, soups, smoothies, and other dishes.

Vegetable Magnesium (mg per cup, cooked)
Spinach 157
Swiss chard 154
Kale 100
Collard greens 85
Mustard greens 75

Greens
Greens

III. Nuts

Almonds

Almonds are a great source of magnesium, with one ounce providing about 80 mg. They are also a good source of protein, fiber, and healthy fats. Almonds can be eaten on their own, added to salads, or used in baking.

Related post: Foods High in Protein

Cashews

Cashews are another good source of magnesium, with one ounce providing about 75 mg. They are also a good source of protein, fiber, and healthy fats. Cashews can be eaten on their own, added to salads, or used in baking.

Related post: Foods High in Fiber

Peanuts

Peanuts are a good source of magnesium, with one ounce providing about 50 mg. They are also a good source of protein, fiber, and healthy fats. Peanuts can be eaten on their own, added to salads, or used in baking.

Related post: Foods High in Healthy Fats

Type of Nut Magnesium (mg per ounce)
Almonds 80
Cashews 75
Peanuts 50

Walnuts

Walnuts are a good source of magnesium, with one ounce providing about 45 mg. They are also a good source of protein, fiber, and healthy fats. Walnuts can be eaten on their own, added to salads, or used in baking.

Related post: Foods High in Healthy Fats

Pistachios

Pistachios are a good source of magnesium, with one ounce providing about 30 mg. They are also a good source of protein, fiber, and healthy fats. Pistachios can be eaten on their own, added to salads, or used in baking.

Related post: Foods High in Healthy Fats

Nuts
Nuts

IV. Avocados

Avocados are another great source of magnesium, with one avocado providing about 58mg. They are also a good source of fiber, potassium, and vitamins C and K. Avocados can be added to salads, sandwiches, or eaten on their own as a healthy snack.

  • Avocados have a high amount of monounsaturated fat, which is a healthy type of fat that can help to lower cholesterol and improve heart health.
  • Supplementing with magnesium has been shown to help lower cholesterol levels and lower your risk of heart disease.
  • Magnesium has been shown to reduce your risk of developing type 2 diabetes by helping to regulate blood sugar.
  • A link between magnesium and kidney disease found that getting enough magnesium may help to lower your risk of developing this condition.
  • May Help Prevent Migraines: Some evidence suggests that magnesium may be helpful in preventing migraines.
  • Magnesium has been found to have a calming effect, which may help reduce anxiety levels and promote better sleep.

Best Thai Food Near Me

Avocados
Avocados