8 Foods That Are High in Magnesium
Magnesium is an extremely important mineral. It's involved in hundreds of chemical reactions in your body and helps you maintain good health, but many people don't get enough1. Here are eight foods that are high in magnesium: 1. Organic Spinach Leaf Spinach gives you stronger bones and hair, healthier skin, and improved digestion. By eating only one cup of cooked spinach, you receive 39% of your daily magnesium requirement2. 2. Organic Swiss Chard Leaf There are several different types of swiss chard. However, each type comes with the same health benefits. The vegetable has 36% of your daily value of magnesium. In addition to containing magnesium, it also contains a high value of vitamin C. Because of its nutritional content, the vegetable can prevent an iron deficiency, improve your immune system, and maintain your connective tissue. It is also very low in calories and makes for a healthy weight loss option. 3. Organic Okra Leaf Also known as ladies’ fingers, okra is a popular vegetable in the Southern states. Although people often fry them, they are still a healthy option. Okra contains protein, fiber, magnesium, and other key minerals3. It has about 14.3% of your daily requirement of magnesium, but it’s also high in calcium, vitamin K, and vitamin C. 4. Organic Quinoa Quinoa is loaded with potassium, zinc, iron, and magnesium. In one cup of quinoa, there is 30% of your daily value of magnesium. Quinoa also has almost twice as much fiber as most other grains4. 5. Organic Black Beans In one cup of black beans, you get 84 milligrams of magnesium or 27% of your daily value of the mineral. That same serving has 259 milligrams of phosphorus, 33% your daily value of thiamin, and 36% of your daily value of folate. It’s a vegetable and a protein5, which makes it a powerhouse for nutrients. Black beans can also help reduce bloating, lower your cholesterol levels, and improve your bone health. 6. Organic Pumpkin Seeds Pumpkin seeds might not be large, but they are jam-packed full of healthy vitamins and minerals. One ounce of pumpkin seeds contains 37% of the daily required value of magnesium. In the same amount of seeds, you can get 42% of your daily value of manganese. In several studies, people who ate pumpkin seeds experienced multiple health benefits6. 7. Organic Sunflower Seeds Sunflower seeds contain several vitamins and minerals that can improve your health. You can get 9% of your daily value of magnesium in one ounce of sunflower seeds. You can also get enough vitamin E and selenium to fight free radicals which can improve chronic diseases. 8. Organic Flaxseeds Flax seeds are coated in shells that serve as armor against your digestive system. For this reason, they need to be ground up in order to release their nutrients. A tablespoon of flax meal offers 37 calories, about 2 grams of fiber, over a gram of protein, 3 grams of omega-3/6, and 40 mg of magnesium. In addition, flax meal is an excellent source of manganese, fiber, thiamin, and selenium. Getting enough magnesium in your diet isn’t easy. That's why we recommend taking NATURELO's Magnesium supplement daily. Our plant-based supplement is made from organic spinach, swiss chard, okra, quinoa, black beans, pumpkin seeds, sunflower seeds, and flaxseeds.
References: 1. Magnesium in man: implications for health and disease, 2015 Jan;95(1):1-46. doi: 10.1152/physrev.00012.2014 2. Spinach: Health Benefits, Nutrition Facts (& Popeye), June 24, 2015 3. University of Arizona: What Is Okra 4. Quinoa (Chenopodium quinoa, Willd.) as a source of dietary fiber and other functional components 5. Food And Nutrition Guidelines 6. Phytosterol composition of nuts and seeds commonly consumed in the United States, 2005 Nov 30;53(24):9436-45