Just like the ancients revered herbs and grains, you might find magnesium plays a big part in your health today.
It’s not just a mineral, it’s for energy production, muscle function and mood regulation. You probably don’t know some of the top foods that can boost your magnesium levels easily.
From nutty snacks to green veggies, these can fit into your meals. Want to know which foods can help you tap into magnesium?
1. Brazil Nuts
Brazil nuts are a magnesium powerhouse, a rich source of this essential mineral that supports many bodily functions. One ounce of Brazil nuts gives you over 25% of your daily magnesium needs. This mineral is for energy production, muscle function and protein synthesis so it’s good for overall health.
Adding Brazil nuts to your diet is easy. You can eat them raw, roasted or chopped into salads and smoothies. But moderation is key, a small handful is enough.
Their high selenium content is also impressive for antioxidant defense and thyroid function.
If you want to boost your magnesium intake, consider pairing Brazil nuts with other magnesium rich foods like leafy greens or whole grains. This will optimize your nutrient absorption so you get the most out of it.
2. Black Beans
When you think of adding magnesium to your diet, black beans are a great option to consider. These legumes are not only tasty but also packed with nutrients including magnesium. One cup of cooked black beans gives you about 60mg of magnesium which is about 15% of your daily needs.
Besides magnesium, black beans have many health benefits. They’re high in fiber for digestive health and their plant based protein makes them a great option for vegetarians and vegans looking to increase their protein intake.
The antioxidants in black beans also support heart health and may reduce the risk of chronic diseases.
To add black beans to your meals easily, try adding them to salads, soups or tacos. You can also blend them into smoothies for a protein boost.
When selecting black beans, opt for organic varieties when possible to minimize pesticide exposure.
3. Spinach
Adding magnesium rich foods into your diet can make a big difference to your overall health and spinach is one of the top ones. This leafy green is not only versatile but also packed with nutrients. One cup of cooked spinach has about 157mg of magnesium which is 39% of your daily recommended intake.
To really love spinach, check this out:
- Increases energy and fights fatigue
- Supports muscle function and recovery
- Heart health and lowers blood pressure
- Maintains bone density
- Improves mental clarity and cognitive function
You can have spinach in many ways, in salads, smoothies or as a cooked side dish. It’s mild flavor allows it to blend in with any recipe.
Also it’s rich in vitamins A, C and K making it a nutrition powerhouse. By adding spinach to your meals you’ll not only increase your magnesium intake but also get many health benefits.
4. Sesame Seeds
Have you added sesame seeds to your diet?
These tiny powerhouses are not only flavorful but also a big boost in magnesium. Two tablespoons can give you about 25% of your daily magnesium needs. This mineral is important in many bodily functions including muscle contraction, nerve function and energy production.
Sesame seeds are also rich in other important nutrients like calcium, iron and healthy fats. You can add them to your meals easily. Sprinkle on salads, blend into smoothies or use tahini, a paste made from ground sesame seeds, in dressings and dips.
Their nutty flavor goes well with many dishes so they’re a great addition to your pantry. If you’re concerned about getting enough magnesium, mix sesame seeds with other magnesium rich foods like spinach or almonds for a nutrient dense snack.
Also sesamolins and sesamin in sesame seeds may help with overall health by reducing inflammation and heart health.
5. Dark Chocolate
Dark chocolate is a yummy treat and a great source of magnesium. With 64mg of magnesium per 100g it’s a great addition to your daily intake. Choose dark chocolate with at least 70% cocoa and you’ll get the nutrients and your sweet fix.
Here are the reasons to indulge in dark chocolate:
- Mood Booster: Flavonoids in dark chocolate will boost your mood and reduce stress.
- Heart Health: Magnesium regulates blood pressure = heart health.
- Antioxidant Power: Full of antioxidants that fight oxidative stress.
- Energy Source: Magnesium is involved in energy production = you’ll be active.
- Bone Strength: Adequate magnesium = bone density and overall strength.
Dark chocolate can be a pleasure and a benefit.
Just remember to eat it in moderation, the calories add up.
By choosing high quality dark chocolate you’ll tickle your taste buds and nourish your body with nutrients.
6. Pumpkin Seeds
Pumpkin seeds (also known as pepitas) are a nutritional powerhouse and a great source of magnesium. If you want to increase your magnesium intake these little seeds are a winner. A small handful will give you a decent amount of this essential mineral which is involved in many bodily functions including muscle and nerve function, blood sugar regulation and bone health.
Here’s a quick overview of the magnesium content in pumpkin seeds compared to other sources:
| Food Item | Magnesium Content (mg per 100g) |
|---|---|
| Pumpkin Seeds | 262 |
| Almonds | 268 |
| Spinach | 79 |
| Black Beans | 70 |
Pumpkin seeds are easy to add to your diet. Sprinkle them on salads, blend them in smoothies or enjoy as a crunchy snack. Not only are they a magnesium source but also antioxidants, healthy fats and protein. Don’t ignore these little gems; they’re a simple addition to boost your overall health and wellbeing.
7. Sunflower Seeds
Sunflower seeds are a great source of magnesium, 325mg per 100g. Add these tiny powerhouses to your diet and you’ll get a big boost to your magnesium intake which is important for many bodily functions.
Add sunflower seeds to your meals:
- Energy: Magnesium is involved in energy production so you’ll feel more energetic throughout the day.
- Muscle Function: Adequate magnesium prevents muscle cramps and helps with recovery after exercise.
- Mood: This mineral is linked to better mood and less anxiety.
- Heart Health: Magnesium is important for healthy heart rhythm and blood pressure.
- Digestion: The seeds also have fibre to support healthy digestion.
Add sunflower seeds to your diet by sprinkling on salads, blending in smoothies or as a snack.
With their crunchy texture and nutty flavour sunflower seeds will please your taste buds and support your quest for perfect health.
Enjoy!
8. Edamame
Edamame are another great source of magnesium with 61mg per 100g. These young soybeans are not only nutritious but also versatile so add them to anything.
When you eat edamame you’re not just getting magnesium, you’re also getting essential amino acids, fibre and vitamins.
You can enjoy edamame as a snack, lightly salted or steamed, or toss them into salads, stir-fries or grain bowls for added texture and nutrition. They’re mild so you can get creative in the kitchen.
In addition to magnesium, edamame beans are high in protein so great for vegetarians and those looking to build muscle. The combination of magnesium and protein supports muscle function, energy production and overall health.
To get the most benefits buy edamame in the pod as it lasts longer.
Whether you’re looking for a health boost or mastery in your nutrition edamame beans are worth considering in your diet.
9. Green Herbs
Many people don’t realise that green herbs can be a great source of magnesium and contribute to your daily intake in a tasty way. Add them to your meals and not only will they boost the flavour but also the nutritional profile of your dishes.
Here are some magnesium rich green herbs to add to your diet:
- Basil: This fragrant herb is high in magnesium and will lift any dish.
- Cilantro: Known for its unique flavour cilantro is also a magnesium rich herb.
- Parsley: Often overlooked this common herb is a nutrient powerhouse including magnesium.
- Dill: With its distinctive flavour dill is a great addition to salads and fish dishes and magnesium too.
- Thyme: This versatile herb will enhance flavours and your magnesium intake.
10. Flaxseeds
Green herbs are great way to boost your magnesium intake but flaxseeds are another nutrient dense option to add to your diet. These little seeds are full of goodness and will benefit your overall health. One tablespoon of ground flaxseeds is about 40mg of magnesium so a great addition to your daily intake.
Here’s a comparison of flaxseeds with other magnesium rich foods:
| Food Item | Magnesium Content (mg per 100g) |
|---|---|
| Flaxseeds | 392 |
| Spinach | 79 |
| Pumpkin Seeds | 262 |
| Almonds | 268 |
Easy to add to your meals. Sprinkle on yogurt, add to smoothies or bake with them. They have omega-3’s and fiber so good for heart and digestive health. Ground flaxseeds are preferred over whole seeds for maximum nutrient absorption. By making this small change you’ll not only increase your magnesium but many other health benefits.
11. Almonds
Almonds are a great source of magnesium 268mg per 100g. Adding almonds to your diet will increase your magnesium intake which is important for many bodily functions.
You’ll love their crunchy texture and rich flavour as a snack or add to many dishes.
Here are some reasons to add almonds to your diet:
- Boosts Energy: Magnesium converts food into energy so you’ll be energised all day.
- Supports Muscle Function: Magnesium is important for muscle contractions and relaxation.
- Improves Mood: Magnesium regulates neurotransmitters for better mood and less anxiety.
- Bone Health: Magnesium helps with calcium absorption for strong bones.
- Sleep: Magnesium will help you relax so you can fall asleep and stay asleep.
Raw, roasted or blended into nut butter, almonds will increase your magnesium.
12. Baked Potato
A baked potato is not only a comfort food and a tasty dish but also a good source of magnesium. One medium sized baked potato with the skin has about 48mg of magnesium or 12% of your daily value. So if you need to boost your magnesium intake and enjoy a meal at the same time this is a great option.
Here’s a quick comparison of magnesium content in various baked potato toppings:
| Topping | Magnesium (mg) | Additional Benefits |
|---|---|---|
| Sour Cream (2 tbsp) | 10 | Adds creaminess and probiotics |
| Cheddar Cheese (1 oz) | 7 | Rich in calcium and protein |
| Olive Oil (1 tbsp) | 1 | Healthy fats and antioxidants |
A baked potato is not only a comfort food and a tasty dish but also a good source of magnesium. One medium sized baked potato with the skin has about 48mg of magnesium or 12% of your daily value. So if you need to boost your magnesium intake and enjoy a meal at the same time this is a great option.
When you choose a baked potato consider leaving the skin on as it has a lot of nutrients including fiber and potassium. Pair it with nutrient dense toppings to boost flavor and benefits. Next time you’re looking for a side or main dish reach for that baked potato your body will thank you for the magnesium boost!
Final Thought
Adding magnesium rich foods into your diet is easier than you think. Even if you think these foods are not accessible to you, options like spinach and baked potatoes are available and affordable. Just add a few of these ingredients like almonds or black beans to your meals and you can boost your magnesium intake and overall health. Remember small changes can lead to big benefits so start now!