Top 5 Magnesium-Rich Foods That Have More Magnesium Than Cashews

Top 5 Magnesium-Rich Foods That Have More Magnesium Than Cashews

Magnesium is a vital mineral that promotes the health of the heart, nerves, muscles, and bones. Including foods high in magnesium in your diet may help maintain healthy blood pressure and improve blood sugar control.2 A small 30-gram (g) portion of cashews, or roughly 15 nuts, contains 75.3 mg of magnesium. However, many other foods, such as spinach, nuts, and seeds, contain even more.

1. Cooked Spinach

Content of magnesium: 157 mg, or 37% of the DV One cup is the serving size. Magnesium, along with vitamins A, B9 (folate), C, and K, can be found in cooked spinach. Iron, potassium, and antioxidants are also abundant in it.3 The US Department of Agriculture. FoodData Central. Cooked, boiled, drained, and salt-free spinach There is more magnesium in cooked spinach than in fresh spinach. 4 This is due to the presence of oxalates in spinach, which are plant compounds that bind to minerals in the digestive tract and block their absorption. By lowering its oxalate content, cooking spinach improves the absorption of minerals like calcium and magnesium.5 Try incorporating sautéed or steamed spinach into pasta dishes, soups, stews, or scrambled eggs.

2. Pumpkin Seeds

150 mg, or 35.7% of the DV, of magnesium 30 g, or roughly 1/4 cup, is the serving size. Magnesium is abundant in pumpkin seeds. Additionally, pumpkin seeds are high in antioxidants, fiber, protein, and good fats.Six Foods high in magnesium, such as pumpkin seeds, may provide a number of health advantages, such as improved immunity, stronger bones, and blood sugar regulation.78 You can add pumpkin seeds to your diet by roasting them for a quick snack or adding them to your salad or oatmeal.

3. Chia Seeds

147 mg of magnesium, or 35% of the daily value 45 g, or roughly three tablespoons, is the serving size.9 You can eat chia seeds. Your blood cholesterol and triglyceride levels may improve if you include chia seeds in your diet.10 It may also lower blood pressure and lessen inflammation.1112. Try topping your yogurt parfait or oatmeal with chia seeds to incorporate them into your diet. Additionally, they give protein shakes and smoothies a thick, rich texture.

4. Almonds

Content of magnesium: 77.4 mg, or 18% of the DV 30 g, or roughly 20 almonds, per serving Almonds are nuts high in fiber, protein, magnesium, and healthy fats, just like cashews.13 Antioxidants are plant compounds found in almonds that lower inflammation and prevent cell damage. They are high in vitamin E, a potent antioxidant that may help prevent neurodegenerative diseases like dementia and help relax blood vessels.14. Regular consumption of almonds may reduce your risk of obesity, type 2 diabetes, and heart disease, among other chronic illnesses.15. Add sliced almonds to salads, rice dishes, and yogurt, or try eating raw almonds as a satisfying afternoon snack. 

5.Sesame Seeds

31.6 mg of magnesium 9 g (1 tablespoon) is the serving size. Sesame seeds are tiny seeds that are high in fiber, B vitamins, and magnesium.19. Sesame seeds contain B vitamins that may reduce inflammation and promote heart health.Twenty Including sesame seeds in your diet increases the amount of fiber you consume, which may enhance gut health and reduce your risk of metabolic disease.21 Try adding sesame seeds to rice dishes, roasted vegetables, or stir-fries.

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How to Eat More Magnesium Nu poomerous foods,

 such as nuts, seeds, leafy greens, and whole grains, naturally contain magnesium. It can also be purchased as a dietary supplement. A daily intake of 400 to 420 milligrams for individuals assigned male at birth and 310 to 320 milligrams for those assigned female at birth is recommended by the National Institutes of Health. A person's daily magnesium requirements rise to 350–360 mg during pregnancy.TwoTake into account the following advice to increase your intake of magnesium: As a side dish, sauté or steam spinach. Pumpkin seeds should be roasted and lightly salted. To a fruit smoothie, add ground flaxseed. To make chia pudding, mix water and chia seeds. Add sliced almonds to salads and yogurt parfaits.