Magnesium is one of the most essential minerals for our bodies to function properly. It plays a vital role in over 300 biochemical reactions in our bodies, including muscle and nerve function, blood sugar regulation, and bone health. (Read more on that here) Despite its importance, many people don't consume enough magnesium in their diets. Fortunately, there are a variety of delicious foods you can boost your magnesium intake with!
Seeds such as pumpkin and chia seeds are an excellent source of magnesium. Just an ounce of pumpkin seeds has 156 mg of magnesium, which is over 35% of the recommended daily intake. Chia seeds, which are also high in fiber and omega-3 fatty acids, have 111 mg of magnesium per ounce.
Nuts are another great source of magnesium. Almonds, in particular, are a nutritional powerhouse, with 80 mg of magnesium per ounce. Cashews also offer a healthy dose of magnesium, with 74 mg per ounce.
Leafy greens such as spinach are not only rich in iron, but they are also high in magnesium. A cup of cooked spinach contains 78 mg of magnesium. Other greens such as Swiss chard and kale are also great sources of magnesium.
Beans, especially black beans, are a great source of magnesium. A cup of cooked black beans contains 60 mg of magnesium. They are also high in protein and fiber, making them a nutritious addition to any meal.
Seafood lovers can rejoice knowing that salmon is also a good source of magnesium. A 3-ounce serving of salmon contains 26 mg of magnesium. It's also high in omega-3 fatty acids, which are essential for heart health.
Incorporating these magnesium-rich foods into your diet is easy and delicious. Peanut butter, brown rice, and soy products such as soy milk and edamame are also great sources of magnesium. By making a few simple dietary changes, you can ensure that you are getting enough magnesium to support your overall health and well-being.
Try out some of these recipes and let us know what you think!
Tuscan Garlic Salmon from Paleo Running Momma: Includes both salmon and spinach!
Spice Roasted Almonds from Wonky Wonderful
InstaPot Vegan Chili from Hey Nutrition Lady
Super Seed Snack Bars from Eating Well