12 Magnesium Rich Foods You Should Know About

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magnesium foods

Have you ever had periods in your life where you felt more weak and fatigued than usual? Maybe it was even accompanied by nausea. These are signs of magnesium deficiency.

In fact, 48% of Americans consumed less than the recommended amount of magnesium between the years 2005 and 2006. That means about half of America is likely suffering from at least some symptoms of magnesium deficiency. It also means that most Americans don’t know how to meet the 380-milligram daily requirement.

Most people are unaware of how important magnesium is to your health. Over 300 processes in your body need magnesium to function. Some of those include managing your muscle and nerve function and regulating your blood pressure.

If you’re looking to enrich your diet to help you feel healthier, check out these 12 top magnesium foods.

1.) Tofu

Last but not least, why not throw some tofu in your spinach dishes? You’ll increase your magnesium intake by 30 milligrams for every 100 grams eaten. Throwing together magnesium foods isn’t as hard as it seems!

2.) Spinach

When shopping for vegetables, don’t forget to pick up some spinach. This ingredient will enrich your meals by 156 milligrams of magnesium per 100 grams consumed.

3.) Oatmeal

Oatmeal only has 26 milligrams of magnesium per 100 grams, but again, it’s an easy food to sneak into something like a smoothie to boost your intake.

4.) Almonds

These suckers are one of the highest on the list, with a whopping 268 milligrams per 100 grams of almonds. You can meet your daily requirement in no time at all.

5.) Bananas

A banana of about medium size will provide you with around 32 milligrams of magnesium. Again, an easy smoothie ingredient!

6.) Cashews

As it turns out, most nuts are a great source of magnesium. These contain 292 milligrams per 100 gram serving.

7.) Whole Milk

While it only has 11 milligrams of magnesium per 100 grams, adding it to your diet can help you reach your health goals.

8.) Black Beans

Black beans have 160 milligrams of magnesium per 100 grams. What an excellent excuse to eat more tacos and burritos!

9.) Peanut Butter

If sesame seed paste or hummus isn’t your thing, how about peanut butter? It’s also delicious, and super easy to consume if you throw it in a smoothie. It’s got about 154 milligrams of magnesium per 100 grams.

10.) Sesame Seeds

These may not appeal to your sweet tooth as much, but they’re even richer in magnesium. Obviously, you aren’t going to eat 100 grams of raw sesame seeds, but sesame seed paste is actually delicious. You can even use its tahini form in hummus!

11.) Dark Chocolate

If you thought eating sunflower seeds was an easy way to meet your daily requirement of magnesium, this option is even better. One hundred grams of a delicious dark chocolate bar will provide you with well over half of your daily requirement of magnesium.

12.) Sunflower Seeds

A quarter of a cup of sunflower seeds will provide your body with more than 25% of the magnesium it needs daily. Thankfully, sunflower seeds are easy to eat, and getting through a whole cup is no problem for most people!

Learn About Magnesium Foods

If you’re looking for more information about magnesium, or any other natural ways to improve your health, don’t hesitate to check out our page.

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