Most people don’t get enough magnesium, which is necessary for 300 biochemical functions. Magnesium-rich foods include legumes, nuts, seeds, whole grains, shellfish, and green vegetables. Dairy products, fish, and potatoes are also good sources.
Magnesium is one of the most biologically important minerals because, among other benefits, it is necessary for approximately 300 biochemical functions. Studies by the United States Department of Agriculture and several other agencies have found that most people do not get the recommended amount of magnesium. Eating magnesium-rich foods is a natural way to obtain the important dietary mineral. Foods rich in magnesium include legumes, nuts, and seeds. Whole grains and shellfish are also high in this mineral.
Some examples of edible legumes are beans, peas, and lentils. In general, health experts agree that legumes are rich in magnesium. For example, magnesium-rich black beans typically have 1.9 grains (120 mg) of magnesium per cup.
The chlorophyll molecule that turns vegetables green is rich in magnesium. Green vegetables, such as broccoli, spinach, and turnips, can be cooked or raw to be effective sources of the mineral. Most, but not all, salad greens are good sources of magnesium. Iceberg lettuce has about 0.06 grains (4 mg) of magnesium per cup, but the same amount of romaine lettuce has 0.1 grains (7 mg) of magnesium. The same amount of spinach salad provides about 2.5 grains (155 mg) of magnesium.
Seeds and nuts are excellent sources of the mineral. These magnesium-rich foods are effective in baked goods or raw. Some of them, like peanuts, make a good bread spread, and others, like pumpkin or squash seeds, make great snacks. Combining seeds and nuts with other magnesium-rich foods, such as raisins, makes for a healthy snack.
Magnesium is not restricted to plants. Fish and shellfish are generally good sources. Fish, which includes halibut, cod, and others, can contain up to 0.45 grains (30 mg) of magnesium per ounce. A 3-ounce (about 85 g) serving of shrimp has about 1 ounce (29 ml) of magnesium. Dairy products are also rich in magnesium. A cup (about 240 ml) of skim milk contains about 0.9 ounces (27 mg), and a cup (about 240 ml) of yogurt has 0.7 grains (45 mg), but whole milk has only 0.37 grains (24 mg).
Whole grains are generally high in magnesium, but processed and refined grains are low in minerals. Some cereals made with whole grains are also good sources. Brown rice and potatoes are also magnesium-rich foods. A medium raw banana has about 1 grain (66 mg) of magnesium, while a medium banana has about 0.46 (30 mg). A person who wants to increase magnesium in their diet needs to research which foods are the best magnesium-rich foods.
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