8 Foods High in Magnesium

Magnesium is an important mineral that is a veritable workhorse within your body, serving many important functions. It aids the production and transport of energy to cells, and it is vital for contracting and relaxing muscles. Magnesium is involved in making protein and helps many enzymes in the body to function properly. Magnesium is also needed for heart health, to regulate blood pressure, and for the body to produce antioxidants that ward off disease.

Here are 8 foods that are high in magnesium:


     1.  Nuts

                      Nuts Like almonds, cashews, and peanuts are not only a healthy snack, but they’re also packed with magnesium. One ounce of almonds has 80 mg, or about 20 percent of your recommended daily intake. Cashews have 74 mg per ounce, and 2 tablespoon of peanut butter contain 49 mg of magnesium. These toasted nuts can be added to a variety of dishes for extra  texture and flavor.


     2.  Bananas

                       Bananas are among the most popular fruits in the world. They’re best known for their high potassium content, which can lower blood pressure and is linked to a reduce risk of heart disease. But they’re also rich in magnesium.






     3.  Spinach

                      Spinach is a fiber rich food loaded with nutrients like folate, potassium and vitamin B6 and is one of the best green vegetable sources for magnesium. Adding spinach to your diet is also easily accomplished. Use it in salads, add it to smoothies, prepare it in fresh juices and incorporate in almost any dish like omelets.





     4.  Avocados

                       The avocado is an incredibly nutritious fruit and a tasty source of magnesium. Avocados are high in potassium, B vitamins and vitamin K. And unlike most fruits, they’re high in fat – especially heart-healthy monounsaturated fat.





     5.  Wild-caught Fish

                        Wild-caught Fish like Wild Alaskan salmon, sardines and halibut are rich in magnesium. This food source has a deep nutrient profile because it is also a fantastic source of healthy fats, vitamin D and trace minerals.




     6.  Soybeans

                      Soybeans are magnesium-rich foods that a high amount of fiber, vitamins, minerals, and amino acids.






     7.  Dark Chocolate

                      Think of dark chocolate as your go-to magnesium rich food. One ounce of the sweet stuff provides 11 percent of the daily value of magnesium for only 153 calories, in addition to antioxidants that way help lower blood pressure, improve blood flow, and boost overall heart health.



    8.  Whole Grains

                        Grains include wheat, oats and barley, as well as pseudocereals like buckwheat and quinoa. Whole grains are excellent sources of many nutrients, including magnesium. Many whole grains are also high in B vitamins, selenium, manganese and fiber. 

Post Author: M Ahsan

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