25 Foods High in Magnesium
by Futurescopes Research Team
Magnesium is an essential mineral for the overall function of the body. It is crucial as it plays a vital role in the function of the brain, cardiac system, and muscle health. Magnesium is involved in essential processesof your body from cellular health to the synthesis of proteins. Over 300 enzymes are dependent on magnesium to perform their functions. Magnesium's use as a health supplement is so varied it has been used to treat preeclampsia, arrhythmia, migraine, asthma, muscle cramps, stroke, hypertension and even vascular calcification. Amazingly it is estimated that over 60% of Americans are not ingesting enough magnesium to maintain recommended levels and so it is imperative that we take active steps to ensure that we do. Recommended daily intake for magnesium are 420 mg for adult males and 320 mg for adult females. Here is a list of 25 foods that will help you quickly achieve a healthy magnesium intake.
- Rice Bran
Mostly used to enrich baked goods and breakfast cereals rice bran is used in a variety of ways around the world. Besides having one of the highest per weight concentrations of magnesium out of all the foods, it contains a wide array of nutrients likeoryzanols, tocopherols, tocotrienols, phytosterols. 1 cup of rice bran, or 118 g, contains 922 mg of magnesium.
- Molasses
Unlike sugar which has zero nutritional value, molasses are packed with vital minerals and vitamins. Great for people with diabetes and anemic patients due to its high iron content, it is also packed with calcium which will work in tandem with the magnesium to enrich and strengthen your bones. 1 cup of blackstrap molasses, or 337 g, contains 816 mg of magnesium.
- Pumpkin Seeds
Delicious when roasted and lightly salted, this tasty snack is an excellent source of zinc and magnesium alike. 1 cup of roasted seeds, or 129 g, contains 764 mg of magnesium.
- Cottonseed Flour
Micronutrients like oryzanols, tocopherols, tocotrienols, phytosterolsare found in abundance in cottonseed flour. 1 cup, or 94 g, contains 678 mg of magnesium.
- Sesame seeds
By incorporating these delicious and nutritious seeds into our diet we can prevent atherosclerosis with the help of sesamol an antioxidant and anti-inflammatory compound found in sesame oil. 1 cup of dried sesame seeds, or 150 g, contains 518 mg of magnesium.
- Brazil Nuts
This cancer-fighting, mood enhancing seed is the number one source of dietary selenium on the planet which makes it great for your cardiac health. 1 cup, or 133 g, contains 500 mg of magnesium.
- Almonds
These favorite nuts are rich in fiber, protein, vitamin E, manganese, and magnesium. They are also an excellent source of antioxidants, which can help reduce the risk of cancer. A cup of roasted almonds, or 175 g, contains 430 mg of magnesium.
- Cocoa Powder
Cocoa powder is highly nutritious and rich in fiber. With over 40 mg of flavonoids per gram cocoa powder has potent antioxidant qualities. A cup, or 86 g, has 429 mg of magnesium.
- Lima Beans
Besides having high levels of magnesium, lima beans are also a top source of potassium and folate which makes them a great tool in fighting cardiac disease because of the vasodilator effect they provide. A cup, or 178 g, contains 399 mg of magnesium.
- Quinoa
A tremendous wheat-free alternative to starchy cereals, quinoa contains all nine essential amino acids and is the least allergenic of all grains. High in anti-inflammatory phytonutrients and rich in Omega-3 fatty acids quinoa is a great food. A cup, or 170 g, contains 335 mg of magnesium.
- Conch
Considered an aphrodisiac in the Americas, conch is in actuality much more than that. Highly nutritious, it packs a ton of vitamins E and B, phosphorous and copper. A cup of sliced conch, or 127 g, contains 302 mg of magnesium.
- Turkey
Turkey meat is lean, low in fat and high in protein. Particularly rich in Zinc, Phosphorous, and Selenium which helps strengthen the immune system and promote healing. Onebreast of turkeywillcontain 293 mg of magnesium.
- Oats
This everyday breakfast food is effective at improving cardiac health, lowering cholesterol, preventing constipation, and lowering blood sugar levels. A cup, or 156 g, contains 276 mg of magnesium.
- Peanuts
This low carb, high protein snack is rich vitamins B and E. It is also a strong source of manganese, phosphorous, copper and most importantly it is one of the richest sources of biotin which is extremely important during pregnancy. One cup of roasted and slightly salted peanuts, or 143 g, contains 274 mg of magnesium.
- Malt Syrup
Derived from barley grains, malt syrup is sweet and gooey and packed with sugars and nutrients, including vitamin A and riboflavin. Malt syrup will help you regulate appetite, promote good vision and rejuvenate your skin. A cup, or 332 g, contains 239 mg of magnesium.
- Sisymbrium Seeds
Most commonly known as Hedge Mustard, the sisymbrium plant is used across northern Europe as a condiment. The seeds are rich in magnesium and potassium and as such are beneficial to cardiac health and to reduce the risk of stroke. A cup, or 74 g, contains 232 mg of magnesium.
- Corn
Corn is extremely rich in fiber and vitamin B, especially thiamin and niacin, so it will help you with everything from hemorrhoids to staving off dementia. A cup, or 166 g, willcontain 211 mg of magnesium.
- Radish
Spicy and tasty, radish is a great and healthful addition to any salad. Radishes are a diuretic which means they increase urine production which is excellent for renal health and for treating UTI's. A cup of driedradishescontains 197 mg of magnesium.
- Spinach
There is good reason Popeye went crazy for this stuff. This dark leafy green is full of vitamins A and C, Iron, potassium, calcium, and magnesium. A cup, or 214 grams, contains 163 mg of magnesium.
- Garbanzo Beans
This nutty tasting legume is used in many different cuisines around the world. Most famously garbanzo beans are the main ingredient in hummus. High in fiber and protein including them in your diet will help you lose weight and lower your bad cholesterol. They also provide a substantial boost to your immune system because of their high zinc content. A cup, or 200 g, contains 158 mg of magnesium.
- Prickly Pear
Prickly pear is the common name of the fruit of the Nopal Cactus tree. This unusual fruit has high levels of Vitamin C, B complex vitamins, magnesium, potassium, calcium, copper, flavonoids, polyphenols, and betalains. The health benefits of eating prickly pear include but are not limited to improving digestion, boosting your immune system, and reducing the risk of Alzheimer's. A cup of raw prickly pear contains 127 mg of magnesium.
- Black Beans
Black beans are rich in fiber and phytoestrogenic compounds. In addition to this black beans is a fantastic source of magnesium which is necessary for muscle health, especially cardiac muscle. A cup contains 120 mg of magnesium.
- Tamarind
This deliciously sweet, tangy fruit contains 36% of the thiamin, 35% of the iron, and 16% of the phosphorus recommended for a day's worth of nutrition. Also, packs a punch of tartaric acid which works as a powerful antioxidant. A cup of rawtamarindcontains 110 mg of magnesium.
- Bananas
Everyone knows bananas are packed with potassium but if you are suffering from diarrhea caused by taking antibiotics a banana might be just what you need. Bananas are packed with prebiotics which is carbs you can't digest but the bacteria in your gut can. Having healthy intestinal flora will ensure you have proper intestinal health. A cup of raw bananas contains 108 mg of magnesium.
- Sun-dried Tomatoes
This is intensely flavored and a concentrated source of nutrients. They provide vitamins C and K, iron, and lycopene, an antioxidant associated with lower risk of certain cancers. A cup, or 54 g, contains 105 mg of magnesium.
References:
- De Baaij, J. H., Hoenderop, J. G., &Bindels, R. J. (2015). Magnesium in man: implications for health and disease. Physiological reviews, 95(1), 1-46.
- All values taken from USDA Composition Database.
- Log in to post comments
