Wednesday, 02 May 2018 16:29

Top 20 Foods Highest in Magnesium

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Magnesium is one of the most important nutrients that your body uses for everything from regulating blood sugar, to producing energy. It can even help your body maintain the right level of minerals, like zinc, potassium, and calcium. Plus, your organs, muscles, and bones also require sufficient magnesium. 


In addition to ensuring that you’re getting the right amount of other vitamins and minerals every day, making it a point to get enough magnesium might help prevent a deficiency that can otherwise lead to ailments like kidney disease, diabetes, and gastrointestinal problems.  


How much magnesium do you need? 


According to the National Institutes of Health, adults aged 19 to 30 should aim for 400 mg, while women in that age group should get 310 mg per day. If you are 31 or over and you’re a man, aim for 420 mg per day, or 320 mg if you’re a woman. 


What are some of the foods highest in magnesium that will make it easier to reach the recommended daily amount that your body needs at your age? Check out this list of the top 20 foods highest in magnesium in order to find out.  


Top 20 Highest Magnesium Foods


1. Flaxseeds


Boasting 658 mg of magnesium in a serving that weighs 168 grams, it is no surprise that flaxseeds are considered one of the best foods highest in magnesium. 


Add flaxseeds to smoothies, yogurt, and various recipes that can use a boost of healthy omega-3 fatty acids and magnesium. 


2. Sesame Seeds


Sesame seeds might be tiny, but they are definitely on the list of the foods highest in magnesium because they pack a whopping 505 mg of magnesium in a serving size that is 144 grams. 


Add sesame seeds to your favorite stir-fry recipe, or mix them into your cereal or granola. In addition to magnesium, you will also be getting a good dose of other valuable nutrients like zinc, vitamin B6, and iron. 


3. Brazil Nuts


Brazil nuts are known for their high magnesium content. That’s because around 133 grams of Brazil nuts will contain roughly 500 mg of magnesium, making this yet another one of the foods highest in magnesium. 


Packed with antioxidants, vitamins, and minerals, including selenium, Brazil nuts can be enjoyed roasted or raw when you are in need of a small and healthy snack. 


4. Sunflower Seeds


You might be surprised by the fact that small sunflower seeds pack a lot of magnesium, making them another one of the foods highest in magnesium that you should consider adding to your diet. Just a cup of dried sunflower seeds contain 455 mg of magnesium. Wow! 


Whether you snack on sunflower seeds or add them to your salads, these little seeds are tasty and nutritious.  


5. Cocoa


Chocolate lovers, rejoice! Cocoa is one of the top foods highest in magnesium, as a cup contains 429 mg of this important mineral. 


Enjoy some dark chocolate in moderation, as cocoa can also provide you with a boost of antioxidants and iron. 


6. Buckwheat


Buckwheat is super high in magnesium, as just a cup contains 393 mg of the mineral, so this is definitely one of the foods highest in magnesium. 


In addition to being gluten free, buckwheat is a great choice if you want a whole grain that can help protect against cancer, blood sugar spikes, diabetes, and more. 


7. Cashews


Nut lovers will like hearing that there is yet another type of nut that is packed with magnesium. Measure out 100 grams of cashews and they will give you a whopping 292 mg of magnesium. 


Cashews are another one of the many foods highest in magnesium that are tasty and easy to incorporate into your meal plans for the week.


8. Oats


A cup of oats will deliver around 276 mg of magnesium, making them another one of the many foods highest in magnesium. 


Have some oats for breakfast to get a nice boost of antioxidants and fiber to start your day. 


9. Spinach


A single bunch of spinach that weighs in at around 340 grams contains 269 mg of magnesium, so this leafy green vegetable is considered one of the foods highest in magnesium. 


There are a variety of dishes that you can prepare with spinach as an ingredient, so don’t restrict yourself to only enjoying it in salads. 


10. Almonds


Just one cup of whole almonds has 247 mg of magnesium, so this is the perfect snack to turn to if you want to boost your magnesium intake through the foods that you eat. Plus, in addition to being one of the foods highest in magnesium, the mighty almond also contains healthy fats, vitamin E, and protein, among other nutrients. 


If Brazil nuts don’t suit your fancy or you just want to add some variety to the choice of nuts in your diet, grab up some almonds.


11. Peanuts


Yummy peanuts don’t only make a great snack and tasty peanut butter; they are also considered one of the foods highest in magnesium. A cup of peanuts contains around 245 mg of magnesium. 


Peanuts also contain plenty of potassium, protein, fiber, and more, so feel free to add these to your daily diet. 


12. Walnuts


Another one of the foods highest in magnesium that you are sure to like are walnuts. A serving that is around 117 grams in weight can provide your body with around 185 mg of magnesium. Not bad, right? Plus, they contain what are known as polyphonic compounds that can support the health of your brain. 


Go ahead and add walnuts to salads, desserts, and breakfast dishes. 


13. Pumpkin Seeds


A lot of people like to snack on pumpkin seeds, and if you’re one of those people and you’re hoping to add more magnesium to your diet, you’re in luck. A serving size that’s about 64 grams can give you around 168 mg of magnesium. Furthermore, in addition to being one of the foods highest in magnesium, pumpkin seeds can also give you some healthy fats and antioxidants to support your overall health. 


Snack on some roasted pumpkin seeds for some extra nutrition and energy during the day. 


14. Pecans


Are you seeing a trend yet? Nuts and seeds are definitely considered some of the foods highest in magnesium, so incorporating more of these into your diet would be a wise choice. Pecans are tasty, energizing, and packed with antioxidants. Roughly 109 grams of pecans will also give you about 132 mg of magnesium. 


Pecans are easy to snack on, add to salads, and enjoy as part of your oatmeal for breakfast, as a few examples.


15. Broccoli


A single bunch of broccoli contains 128 mg of magnesium, making it yet another one of the foods highest in magnesium. 


Like spinach, broccoli is a super healthy veggie that is versatile enough to be used in a wide range of dishes. 


16. Quinoa


Did you know that quinoa is also one of the foods highest in magnesium? It’s true! If you cook up ¾ cup of quinoa, you can get around 118 mg of magnesium, in addition to a variety of other key nutrients for optimal health. 


Quinoa is a healthy grain that you can use in a wide range of delicious dishes for lunch and dinner.


17. Edamame


A cup of edamame can provide 99 mg of magnesium, as well as 17 grams of protein and 8 grams of fiber. Therefore, in addition to being one of the foods highest in magnesium, edamame are also considered a healthy food that you can add to your diet to boost your intake of various nutrients. 


Be sure to stick with organic edamame, and consider having them for a snack or as a side at dinner. 


18. Swiss Chard


Another green leafy vegetable that is considered one of the foods highest in magnesium is Swiss chard. This tasty and versatile veggie is a great addition to any healthy diet, as 100 grams will provide 81 mg of magnesium, along with plenty of vitamin K, vitamin A, vitamin C, and potassium. 


There are a variety of dishes that use Swiss chard, so you can experiment by adding some new meals to your healthy diet. 


19. Artichokes


Just one artichoke has around 77 mg of magnesium, so it is also one of the foods highest in magnesium. Plus, artichokes can also benefit your digestive health, brain health, and cardiovascular health.  


Enjoy artichokes and artichoke hearts for dinner to indulge in this tasty health food. 


20. Beetroot


Beets are very good for you, as they contain bioactive compounds that can actually help combat inflammation. A serving size of 1 cup also contains around 31 mg of magnesium, so on top of being a great food for overall health, beetroot is also one of the foods highest in magnesium.  


Enjoy a tasty beet salad, or juice beets to make it even easier to benefit from the nutrition they provide. 


More Where These Came From!


These are just 20 of the many foods highest in magnesium and other vital nutrients that your body needs to thrive. We tried to include a variety of foods, from nuts and seeds, to grains and vegetables, to show you that you can enjoy a varied diet full of different flavors and textures while getting the magnesium that your body requires. But, if you aren’t a fan of some of these foods, there are many others out there that are high in minerals like magnesium, so you can still get your daily value and reap the benefits that this nutrient can provide.  


Last modified on Thursday, 24 May 2018 20:03

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