Magnesium has a history of being left in the dust, but the overlooked mineral deserves a place in the spotlight. Magnesium has numerous crucial functions. It’s one of the most important nutrients for your health!
Magnesium powers more than 300 chemical reactions in your body, some of which include maintaining a steady heart rhythm and regulating blood sugar levels. Coined the “miracle mineral”, this nutrient can also alleviate bloating and constipation while reducing fluid retention. Do you constantly feel sluggish and groggy? Are you suffering from an inability to relax? You might be dealing with a magnesium deficiency. As one of the developed world’s most common nutritional deficiencies, that certainly doesn’t make you a minority!
Here’a a compiled a list of simple, wholesome foods bursting with the magical mineral. By simply scribbling some foods down on your grocery list and squeezing them into your daily menu, you could notice a dramatic difference in your energy levels and overall state of health!
Praised for its potassium-rich profile, a banana also offers a whopping 32 mg magnesium, serving as a wonderful grab-and-go energy booster!
This vibrant superfood is bursting with health benefits and offers a great source of magnesium that’ll control inflammation and blood sugar levels.
3. Sunflower Seeds
Besides boasting a gloriously golden image, sunflowers also offer up incredibly healthy seeds. Bursting with antioxidants and vitamins, this powerful superfood also carries 80% of your recommended daily magnesium.
4. Plain non-fat Yogurt
Magnesium and calcium form a dynamic duo in the protein-filled milk product. The mineral allows for easier absorption and use of calcium in your body.
Lentils make the perfect vegetarian dinner staple with a scrumptious nutty flavor. Their high magnesium levels are associated with improved blood flow and oxygen throughout the body, making them super heart-healthy legumes.
6. Dark Chocolate
Considered a “cheat” food by many, dark chocolate actually carries a bunch of healthy properties. In terms of magnesium, the tasty treat delivers roughly half your daily recommendation per 100g serving. Enjoy a small slice when you feel that afternoon crash creeping up.
7. Pumpkin Seeds
These nutritional powerhouses are small but mighty. Stuffed with plant compounds like free-radical scavenging antioxidants, the magnesium-rich superfood makes a portable, heart-healthy snack.
8. Collard Greens
This loose, cabbage-like veggie has been praised for centuries due to its calcium-rich and cholesterol-lowering properties. Chock-full of vital vitamins and incredible minerals, the leafy green staple tastes amazing in a variety of dishes, besides being great for your health.
9. Whole Wheat Pasta
Whole grains offer a healthy dose of magnesium. Unlike refined starches, the bran and germ component in whole grains stores the magical mineral. Whip up a wholesome, whole-wheat pasta dinner to get your fix!
10. Wild Salmon
Salmon offers a great deal of magnesium, clocking in at around 60 mg per half fillet. Besides tasting delicious, the decadent superfood is also an excellent source of anti-inflammatory omega-3s and beneficial fats.
One cup of artichokes offers about 71 mg of magnesium. Experts say that the unique vegetable can also aid digestion, strengthen your liver, and improve gall bladder function.
Dates offer massive health benefits, such as boosting nervous system health and improving your digestion system. Snacking on a date before a meal can prevent overeating. These delights are high in natural sugars, making them an effective energy booster on a sluggish day. Each dried fruit packs a healthy dose of magnesium, so grab one before heading out the door!
Oatmeal reigns supreme on the list of healthiest foods out there. The hardy cereal grain gives you the stamina to carry you through a chaotic morning schedule and packs a great deal of filling fiber and slow-releasing carbs to keep you satisfied for hours. A cup of cooked oats clocks in at around 58 mg of magnesium, so dive into a bowl at breakfast!
Flax is making a comeback! The powerful health food dubbed the “forgotten oil” was praised centuries ago due to its medicinal and nutritional properties, but its short shelf life made it expensive to produce and transport. Nowadays, the superfood is more obtainable, and nutritionists continue to name it a pantry must.
One serving of soybeans will meet about 20 percent of your daily magnesium needs, making them a great legume to add to your menu! Toss a few fiber-rich beans into your salad and stir-fries for added delicious texture along with a zap of protein and fiber.
This deliciously tender fish is bursting with B vitamins and omega-3s, making it a high quality protein and an excellent source of magnesium. Health experts say halibut can improve the electrical properties of heart cells and lower the risk of stroke.
These fruit seeds might flaunt a high-fat nutritional profile, but don’t stress! Monounsaturated fats are dubbed “good fats” for a reason. They can stabilize blood sugar levels and lower cholesterol levels. Along with their magnesium abundance, these crunchy nuts contain high amounts of potassium. Grab a small handful for a healthy energy boost!
18. Brown Rice
With its low-glycemic index, brown rice makes a great energy-boosting starch to add to a meal. A cup of these whole grains contains 84 mg of magnesium. To crank up your meal’s magnesium levels, pair brown rice with black beans. Both wholesome ingredients provide all 9 essential amino acids when combined.
19. Peanut Butter
The savory spread delivers a healthy dose of magnesium. Oftentimes considered a guilt-ridden indulgence due to its caloric profile, peanut butter (enjoyed in moderation) can fight cravings and actually help with weight loss!
These chewy, nutrient-rich blocks can serve as a base in countless dishes with their subtle flavor and firm texture. The low-calorie superfood boasts high amounts of protein and hooks you up with calcium, magnesium, and iron.
Along with adding scrumptious texture and flavor to your meals, broccoli has powerful detoxification properties that can flush contaminants. In addition to cancer-fighting properties, broccoli can also lower inflammation and improve your immune system.
22. Brazil Nuts
These delicious beauties are an excellent source of monounsaturated fatty acids, nutrients proved to help lower bad cholesterol in the blood. In addition to packing in high levels of magnesium, this exotic superfood offers a host of other miracle minerals like selenium, copper, potassium, iron, and zinc.
23. Kidney Beans
Kidney beans add a scrumptious chewy texture to any meal while offering a healthy dose of protein and fiber to keep you full for hours. A cup of kidneys weighs in at 70 mg of magnesium, so toss a few cans in your cart next time you’re grocery shopping!
Lusciously sweet with a chewy flesh and candied skin, dried figs are a no-brainer when it comes to getting your magnesium fix. Along with satisfying a sweet tooth and curbing cravings, figs offer a great source of dietary fiber, making them an effective weight loss snack!
These oily nuts offer a wealth of monounsaturated fats, healthy nutrients that stabilize insulin levels and battle stubborn belly fat! Like its fellow tree nuts, cashews are packed with antioxidants. They also offer an excellent dose of magnesium, along with other key minerals like copper.
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