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Top 23 Foods High In Magnesium To Boost Your Diet And Health

By: Pinki Mon, 31 July 2023 3:29:10

Top 23 Foods High in Magnesium to Boost Your Diet and Health

Magnesium is an essential mineral that plays a crucial role in numerous bodily functions, from muscle and nerve function to energy production and DNA synthesis. Adequate magnesium intake is vital for maintaining overall health and well-being. While magnesium can be found in various foods, incorporating foods high in magnesium into your diet can be an effective way to ensure you meet your daily requirements.

In this article, we will explore a diverse range of foods that are rich in magnesium and can easily be included in your daily meals. From leafy greens to nuts, seeds, whole grains, and fruits, these nutrient-packed foods not only provide an excellent source of magnesium but also offer a multitude of other health benefits. Whether you're looking to support muscle function, boost energy levels, improve bone health, or promote heart health, incorporating these magnesium-rich foods can be a simple and delicious way to enhance your overall diet and well-being.

Let's delve into the top foods high in magnesium that you can add to your plate and supercharge your health journey.

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# Spinach

Spinach is a green leafy vegetable and a good source of magnesium. One cup of cooked spinach provides around 157 milligrams of magnesium, and one cup of raw spinach contains about 24 milligrams. Magnesium in spinach supports muscle and nerve function, aids in energy production, and helps regulate blood pressure and heart rhythm. Incorporating spinach into your diet through salads, sautéing, blending into smoothies, or adding to various dishes can help you increase your magnesium intake along with other essential nutrients.

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# Pumpkin Seeds

Pumpkin seeds, or pepitas, are a good source of magnesium, providing approximately 150 milligrams per one ounce (28 grams). Magnesium in pumpkin seeds supports muscle and nerve function, energy production, and a healthy immune system. They can be enjoyed as a snack, roasted, used as salad toppings, or blended into smoothies.

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# Almonds

Almonds are a rich source of magnesium, providing approximately 76 milligrams per one ounce (28 grams). Magnesium in almonds supports muscle and nerve function, energy production, and a healthy immune system. They can be enjoyed as a snack, added to various dishes, or used in the form of almond butter or milk. However, be mindful of portion control due to their calorie density. Those with nut allergies should exercise caution.

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# Cashews

Cashews are a nutritious nut containing approximately 82 milligrams of magnesium per one ounce (28 grams). Magnesium in cashews supports muscle and nerve function, energy production, and a healthy immune system. They can be enjoyed as a snack, in various dishes, or in the form of cashew butter. Practice portion control due to their calorie density, and be cautious if you have nut allergies.

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# Soybeans

Soybeans are a rich source of magnesium, providing approximately 148 milligrams per one cup of cooked soybeans (approximately 172 grams). Magnesium in soybeans supports muscle and nerve function, energy production, and a healthy immune system. They can be enjoyed as edamame or used in various dishes and soy-based products like tofu or tempeh. Consider portion control due to their calorie density, and be cautious if you have soy allergies.

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# Black Beans

Black beans, or black turtle beans, are a good source of magnesium, providing approximately 120 milligrams per one cup of cooked beans (approximately 172 grams). Magnesium in black beans supports muscle and nerve function, energy production, and a healthy immune system. They can be used in various dishes like soups, salads, and burritos, and are a great addition to vegetarian or vegan meals for protein and other essential nutrients. Consider portion control due to their carbohydrate and calorie content and be cautious if you have legume allergies.

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# Quinoa

Quinoa is a nutritious grain-like seed that contains approximately 118 milligrams of magnesium per one cup of cooked quinoa (approximately 185 grams). Magnesium in quinoa supports muscle and nerve function, energy production, and a healthy immune system. It is versatile and can be used in various dishes, making it a popular choice for gluten-free and vegetarian diets. Practice portion control due to its carbohydrate and calorie content, and be cautious if you have grain allergies.

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# Avocado

Avocado is a creamy and delicious fruit containing approximately 58 milligrams of magnesium per one medium-sized avocado (approximately 150 grams). Magnesium in avocados supports muscle and nerve function, energy production, and a healthy immune system. It can be enjoyed in various dishes such as salads, sandwiches, guacamole, or blended into smoothies.

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# Brown Rice

Brown rice is a nutritious whole grain with approximately 84 milligrams of magnesium per one cup of cooked rice. Magnesium in brown rice supports muscle and nerve function, energy production, and a healthy immune system. It can be used in various dishes and is a healthier alternative to white rice due to its higher nutrient content and fiber.

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# Dark Chocolate

Dark chocolate with 70-85% cocoa content contains approximately 64 milligrams of magnesium per 1-ounce serving. Magnesium in dark chocolate supports muscle and nerve function, energy production, and a healthy immune system. Enjoy dark chocolate as an occasional treat and be mindful of portion sizes and added sugars.

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# Banana

Bananas are a good source of magnesium, providing approximately 32 milligrams per one medium-sized banana. Magnesium in bananas supports muscle and nerve function, energy production, and a healthy immune system. Incorporate bananas into your diet as a delicious and convenient snack or add them to various dishes and recipes.

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# Sweet Potato

Sweet potatoes are a nutritious root vegetable containing approximately 22 milligrams of magnesium per one medium-sized sweet potato (approximately 114 grams). Magnesium in sweet potatoes supports muscle and nerve function, energy production, and a healthy immune system. Enjoy sweet potatoes in various dishes such as side dishes, soups, or salads. Although not very high in magnesium, they offer many other essential nutrients.

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# Artichokes

Artichokes are a nutritious vegetable containing approximately 50 milligrams of magnesium per one medium-sized artichoke (approximately 128 grams). Magnesium in artichokes supports muscle and nerve function, energy production, and a healthy immune system. Enjoy artichokes in various dishes such as salads, pastas, or casseroles, and consider artichoke hearts as a delicious addition to pizzas or dips.

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# Whole Wheat Bread

Whole wheat bread is a nutritious option that contains around 12 milligrams of magnesium per one slice (approximately 28 grams). Magnesium in whole wheat bread supports muscle and nerve function and contributes to energy production. It is a healthier choice compared to refined white bread due to its higher fiber and nutrient content.

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# Sunflower Seeds

Sunflower seeds are a nutritious snack containing approximately 37 milligrams of magnesium per one ounce (approximately 28 grams). Magnesium in sunflower seeds supports muscle and nerve function, energy production, and overall health. They can be added to various dishes or enjoyed on their own.

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# Sesame Seeds

Sesame seeds are a nutritious seed containing approximately 101 milligrams of magnesium per one ounce (approximately 28 grams). Magnesium in sesame seeds supports muscle and nerve function, energy production, and overall health. They can be sprinkled over dishes or used to make tahini.

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# Oats

Oats are a nutritious whole grain containing approximately 58 milligrams of magnesium per one cup of cooked oats (approximately 234 grams). Magnesium in oats supports muscle and nerve function, energy production, and overall health. Enjoy oats as a comforting breakfast or in various dishes like granola and baked goods.

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# Figs

Figs are a nutritious fruit containing approximately 15 milligrams of magnesium per one medium-sized fig (approximately 50 grams). Magnesium in figs supports muscle and nerve function, energy production, and overall health. Enjoy figs as a sweet and convenient snack, or use them in various dishes to boost your magnesium intake.

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# Yogurt

Yogurt is a nutritious dairy product containing approximately 47 milligrams of magnesium per one cup of plain yogurt (approximately 245 grams). Magnesium in yogurt supports muscle and nerve function, energy production, and overall health. Enjoy yogurt as a convenient and delicious way to include magnesium in your diet.

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# Blackberries

Blackberries are a nutritious fruit containing approximately 28 milligrams of magnesium per one cup (approximately 144 grams). Magnesium in blackberries supports muscle and nerve function, energy production, and overall health. Enjoy blackberries fresh as a snack or added to various dishes like salads, yogurt, or oatmeal.

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# Raisins

Raisins are a dried fruit containing approximately 9 milligrams of magnesium per one small box (approximately 43 grams). Magnesium in raisins supports muscle and nerve function, energy production, and overall health. Enjoy raisins as a sweet and portable snack or add them to various dishes.

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# Oranges

Oranges are a nutritious citrus fruit containing approximately 13 milligrams of magnesium per one medium-sized orange (approximately 130 grams). Magnesium in oranges supports muscle and nerve function, energy production, and overall health. Enjoy oranges as a refreshing snack or use them to make juice and smoothies.

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# Broccoli

Broccoli is a nutritious vegetable containing approximately 51 milligrams of magnesium per one cup of cooked broccoli (approximately 156 grams). Magnesium in broccoli supports muscle and nerve function, energy production, and overall health. Enjoy broccoli in various dishes as a convenient and healthy way to boost your magnesium intake.

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