You may have a low level of magnesium in your diet that is preventing you from reaping important health benefits.
Magnesium (Mg) is considered a healthy mineral essential to your body, but it is estimated that 75% of Americans and people around the world are well below the recommended daily intake of Mg. Luckily, there is an easy fix, since magnesium is bountiful in many foods.
Bright leafy greens/veggies (magnesium gives them that rich green color) top the magnesium-dense list including spinach, chard, broccoli and kale, followed closely by legumes such as lima beans, black beans, peas and edamame (soybean). When it comes to snacks, seeds (pumpkin and flax), nuts (almonds, cashews, peanut butter) and dark chocolate pack a high magnesium punch.
Healthy omega-3 fats and magnesium are also abundant in salmon, tuna and avocado. Whole grains such as quinoa, brown rice, oatmeal, buckwheat and even wild rice (technically a grass) are filled with magnesium.
|Foods Rich in Magnesium||Portions||Magnesium (100% Daily Value = 420 mg)|
|Spinach||1 cup cooked||157 mg (37%)|
|Chard||1 cup||157 mg (37%)|
|Seeds (Pumpkin and Squash)||1 ounce||156 mg (37%)|
|Lima Beans||1 cup cooked||126 mg (30%)|
|Black Beans||1 cup cooked||120 mg (29%)|
|Quinoa||1 cup||118 mg (28%)|
|Tuna||6 oz fillet (high in mercury)||109 mg (26%)|
|Almonds||¼ cup||105 mg (25%)|
|Cashews||¼ cup||90 mg (21%)|
|Brown Rice||1 cup||86 mg (20%)|
|Buckwheat||1 cup or 1 ounce dry||65 mg (15%)|
|Dark Chocolate||1 ounce square (70% cocoa)||64 mg (15%)|
|Oatmeal||1 cup||60 mg (14%)|
|Avocado||medium||58 mg (14%)|
|Salmon||½ fillet (178 grams)||53 mg (13%)|
|Wild Rice||1 cup||52 mg (12%)|
|Edamame (Soybean)||½ cup||50 mg (12%)|
|Broccoli||½ cup (don’t overcook)||50 mg (12%)|
|Figs||½ cup||50 mg (12%)|
|Peas||1 cup cooked||50 mg (12%)|
|Peanut Butter||2 Tablespoons||49 mg (12%)|
|Yogurt||1 cup||47 mg (11%)|
|Flaxseed Oil or Flaxseed||1 Tbsp or ½ Tbsp||42 mg (10%)|
|Banana||1 cup sliced||41 mg (10%)|
|Kale||1 cup (raw)||37 mg (8%)|
To be continued…