Magnesium is an essential mineral that plays a crucial role in regulating body’s energy levels. Zinc, Calcium and potassium are some of the other minerals that help us maintain healthy cell and a strong immune system. As per the RDAs, we should be consuming around 300 milligrams of magnesium every day. This is something we yearn for especially if you are on a diet that aims at weight loss.
Vegetables and fruits high in magnesium
Fruits and vegetables are a great source of vitamins and minerals, but they also contain other important nutrients that can benefit your health. Magnesium is an essential mineral that helps control blood pressure, regulate your heartbeat and support a healthy immune system. It’s also involved in nerve function and muscle contraction.
Many vegetables have significant amounts of magnesium per serving, but the following ones are particularly rich:
Avocados. One medium avocado contains about 15 percent of the daily value for magnesium.
Chard. A 1-cup serving of Swiss chard provides 10 percent of the DV for magnesium.
Spinach. A 1-cup serving of cooked spinach provides 8 percent of the DV for magnesium.
Beets (beet greens). A 1-cup serving of cooked beet greens provides 7 percent of the DV for magnesium.
Here are some of the vegetables with high magnesium content.
Broccoli: Broccoli is an excellent source of magnesium. It contains about 100mg per cup (cooked).
Spinach: Spinach is another good source of magnesium. One cup (raw) has 91mg of magnesium.
Black Beans: Black beans have about 72mg of magnesium per cup (cooked).
Potatoes: Potatoes are a good source of this mineral, especially if they are not cooked in oil or butter. One medium potato has about 24mg of magnesium.
Vegetables:
Spinach has the highest magnesium content of any other green leafy vegetable. One cup of cooked spinach (or about 3 cups raw) contains a whopping 300 milligrams of magnesium. Other good sources of magnesium include broccoli, chard and beet greens.
Fruits:
Bananas are rich in potassium and phosphorus as well as magnesium. A medium-sized banana contains 125 milligrams of magnesium.. Other fruits that contain significant amounts of magnesium include kiwifruit, avocado and cantaloupe.
Magnesium is the fourth most abundant mineral in the body, after calcium, phosphorus and sodium. Magnesium is needed for more than 300 biochemical reactions involving protein, carbohydrates, DNA and RNA. Magnesium is essential for the formation of healthy bones and teeth; for muscle relaxation; for nerve impulse transmission; for blood pressure maintenance; and for normal heart function.
Vegetables and fruits high in magnesium include:
Spinach (cooked) — 1 cup has 150 mg of magnesium
Collard greens (cooked) — 1 cup has 148 mg of magnesium
Chard (cooked) — 1 cup has 139 mg of magnesium
Pumpkin seeds — 1 oz. has 112 mg of magnesium
Magnesium is a mineral that the body needs to work properly. Magnesium helps build strong bones and teeth, keeps muscles healthy, and helps the heart beat at a steady rhythm. It also works with calcium to support a healthy nervous system and keep bones strong.
A healthy magnesium intake can help prevent or relieve symptoms of low magnesium levels like muscle cramps, irritability, anxiety, and insomnia.
The best way to get enough magnesium is through your diet. The following foods are good sources of magnesium:
Vegetables and fruits high in magnesium:
Kale: 1 cup of chopped kale has 70mg of magnesium
Swiss chard: 1 cup of chopped Swiss chard has 45mg of magnesium
Spinach: 1 cup of raw spinach has 33mg of magnesium
Cucumber: 1 cucumber has 30mg of magnesium
Summer squash: 1 cup of sliced zucchini has 30mg of magnesium
Broccoli: 1 cup of chopped broccoli florets has 24 mg of magnesium
Potato: 1 baked potato with skin has 18 mg of magnesium
Banana: 1 banana has 12 mg of magnesium
Magnesium is one of the most important minerals in our bodies. It plays a major role in the synthesis of proteins, cellular energy production, and bone mineralization. Magnesium is also vital for the proper functioning of over 300 enzymes that regulate many biochemical reactions in the body.
Magnesium deficiency has been linked to various health problems including migraine headaches, hypertension, diabetes, osteoporosis and asthma.
The Recommended Dietary Allowance (RDA) for magnesium is 310 mg per day for women and 400 mg per day for men.
The following table lists some of the top magnesium-rich foods:
Magnesium is an essential mineral that helps maintain healthy bones, muscles, and nerves. It also plays a role in protein synthesis, blood glucose control, and the release of energy from food.
Magnesium is found in many foods, including dark leafy greens and other vegetables, legumes, nuts and seeds. The best sources are green leafy vegetables like spinach and Swiss chard, which have about 200 milligrams of magnesium per serving. Other good vegetable sources include broccoli (with a serving size of only one cup), sweet potatoes (one medium potato has about 30 mg) and beet greens (a half cup provides you with 15 mg).
The table below lists other common foods that provide significant amounts of magnesium:
Food Serving Size % Daily Value*
Spinach (cooked) 1 cup (30 g) 35%
Swiss chard (cooked) 1/2 cup cooked (36 g) 32%
Baked potato with skin 1 medium potato (180 g) 25%
Beet greens 1/2 cup cooked (36 g) 21%
Brussels sprouts 1/2 cup boiled or steamed (80 g) 20%
Chocolate milk 8 oz (240 mL) 20%
Almonds 1 oz 19%
Magnesium is an essential mineral that helps maintain a healthy heart and strong bones. It’s also important for muscle and nerve function, blood glucose control, and normal blood pressure.
Magnesium is found in a wide variety of foods, including green leafy vegetables, nuts, seafood and whole grains. Magnesium-rich foods are high in fiber and low in fat.
Here are some of the best sources of magnesium:
Dark chocolate (1 oz) — 94 mg
Spinach (1 cup cooked) — 80 mg
Quinoa (1 cup cooked) — 75 mg
Chard (1 cup cooked) — 73 mg
Swiss chard (1 cup cooked) — 72 mg
There’s no doubt that magnesium is an important mineral. It helps regulate blood sugar, is involved in over 300 enzyme reactions and is needed for muscle and nerve function.
Magnesium can be obtained from foods as well as supplements, but it’s important to get enough of it. For example, one study found that less than half of all Americans get the recommended daily amount of magnesium from their diet alone.
The good news is that there are plenty of dietary sources of magnesium. Here are some foods with high levels:
Spinach — one cup contains about 25 percent of your daily intake (about 80 mg).
Bok Choy — one cup contains 28% of your daily intake (82 mg).