Mineral Magic
Are you getting enough magnesium in your diet? You may not know it, but magnesium can improve mood, sleep, blood sugar regulation, and more. Here are 20 common foods you can eat to reach your recommended 420 mg of daily magnesium.
1. Black Beans
Black beans are the magical fruit as far as magnesium is concerned—one cup of those laxative legumes has 29% of your daily magnesium! Legumes are a nutritional powerhouse with tons of fiber and low glycemic index. If you can't get behind the texture of black beans, try chickpeas, peas, and soybeans.
2. Dark Chocolate
Who said healthy eating has to taste bad? One ounce of dark chocolate has about 15% of your daily magnesium. While we don't recommend chowing down on a whole bar to reach your quota, dark chocolate in moderation can help fight inflammation and lower your "bad" cholesterol.
3. Spinach
A single cup of cooked spinach has nearly half the daily value of magnesium with 37%. Additionally, spinach is a great source of iron, which, along with magnesium, can help fend off headaches. Spinach's fellow leafy superfoods, such as collard greens and Swiss chard, also contain significant magnesium.
4. Peanut Butter
A legume rather than a true nut, peanuts contain 15% of your daily magnesium. When turned into jelly's best pal, 2 tbsp of PB have 12% DV magnesium. Peanut butter can also help with managing cardiovascular disease and weight loss.
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5. Edamame
These young green soybeans have 12% of your magnesium in just a half cup. As we will see, soy-based products are excellent sources of magnesium content. Edamame is also a great plant-based protein source that will keep you full.
6. Pumpkin Seeds
You needn't wait for Halloween to enjoy this great source of magnesium. One ounce of pumpkin seeds amounts to an incredible 40% of your daily magnesium! Shelling and roasting these seeds will get you the most nutritional content without the best taste.
7. Brown Rice
Just half a cup of brown rice provides 10% of your daily magnesium. Being higher in fiber than white rice, brown rice can help keep you feeling full for longer. Brown rice can also help with weight loss and reduce the risk of premature aging.
8. Bananas
An apple a day may keep the doctor away, but a banana a day keeps your blood pressure at bay! A single large banana contains 9% of your DV of magnesium. With the added potassium and resistant starch, bananas are a great healthy snack.
9. Avocado
One medium avocado has about 14% of your daily magnesium. Additionally, avocado is high in potassium, antioxidants, and monounsaturated fat. All together, this fibrous fruit keeps your heart and gut healthy.
10. Potatoes
One of the most versatile and wonderful starches available, a medium potato baked with the skin on has about 11% of your daily magnesium intake. Considering how many ways there are to enjoy these terrific tubers, there's no excuse for not getting enough magnesium.
11. Salmon
Most people know that fatty fish can be a great source of Omega-3, but did you know that salmon is especially high in magnesium? The average portion of salmon contains 7% of your daily magnesium. Adding brown rice and leafy greens can make this a healthy and delicious meal.
12. Chia Seeds
Many seeds are high in magnesium content, but chia seeds may just reign supreme. One ounce (the average serving) has 27% of your daily magnesium! Chia pudding is a high-magnesium breakfast with minimal prepwork involved.
13. Low-Fat Yogurt
8 oz of plain, low-fat yogurt has 10% of your daily magnesium. To make this cultured bowl a little more appetizing, you can add chia, oats, or berries which are rich in anti-inflammatories and vitamin C.
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14. Papaya
This vibrant tropical fruit has 7% of your daily magnesium in one small serving. The enzymes in papaya are also thought to improve digestion and fight against skin damage. Ripe papaya is safe to eat raw, while unripe fruits should be cooked before eating.
15. Quinoa
Half a cup of cooked quinoa has 14% of your daily magnesium. Quinoa's versatility in both sweet and savory dishes makes it a great choice for weight-watchers and people with gluten intolerence. Fun fact: while quinoa is usually lumped in with cereals like barley and oats, it's actually a pseudocereal grain.
16. Kidney Beans
Just like black beans, kidney beans are a quick and affordable way to add magnesium to your diet. A half cup contains around 8% of your daily magnesium. Using a combination of kidney, black, and garbanzo beans in chili can be a delicious way to get your daily nutrients.
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17. Oatmeal
For a warm and comforting breakfast that's also high in magnesium, oatmeal has about 8% of you recommended value. Most studies concerning magnesium content were conducted as pertaining to instant oatmeal, but healthier varieties using rolled or steel-cut oats are even better for you.
18. Milk
While soy milk and other plant-based alternatives may have a higher magnesium concentration, 1% can still get those valuable minerals in your system. Your morning glass of milk has about 6% of your daily magnesium. As an added benefit, milk is well-known for its calcium content.
19. Tofu
A staple in plant-based cuisine, one 3.5-oz serving of tofu has 8% of your daily magnesium. The high protein content and essential amino acids in tofu can help to lower blood sugars and the risk of certain cancers. Other soy-based products, such as soy milk, are also high in magnesium.
20. Almonds
An ounce of roasted almonds contain 19% of your daily magnesium. A great snack for those trying to lose weight, almonds help you stay fuller for longer. Not only can this encourage weight loss, it can also help build mindful snacking habits.
