Up until recently, magnesium was a nutrient which just did not get the media attention it deserved. Suddenly, however, it has stepped into the spotlight as more people become aware of how vital it is for the body. It does, in fact, carry out more than 300 functions throughout the body, including helping with nerve conduction, absorbing calcium to strengthen teeth and bones and even easing problems with premenstrual syndrome.
The sad fact is, however, that most Americans do not get enough magnesium in their diet! Below is a list that can change all that – the top 7 magnesium-rich foods to make sure that the diet is rich in this vital nutrient!
Coriander, Sage and Basil
These herbs are incredibly rich in magnesium, with a whopping 690 mg per one tablespoon! They are easily added to a variety of meat or vegetables dishes or soups and also bring with them a wealth of other trace nutrients and active compounds to keep the immune system strong!
Ok, admit it: this is everyone’s favorite health food! Dark chocolate brings in 230mg of magnesium for just a 100-gram serving. In addition to that, it is a food incredibly rich in antioxidants which bring health benefits of their own.
Leafy Green Vegetables
Is there anything that leafy green vegetables don’t provide? A single serving of greens like kale, collards, spinach or chard will bring in around 157 mg of magnesium, as well as fiber, antioxidants and other important minerals like iron.
Whole grains are not just good for bringing in dietary fiber! Foods like brown rice, barley, oats and whole wheat are also high in magnesium. Brown rice, for instance, will provide 86mg of magnesium for a single cup!
Beans and Lentils
Legumes are not just a great source of fiber and plant-based protein. Black, kidney, or garbanzo beans or any kind of lentil are also rich in magnesium, with the average serving of one of these legumes providing around 150mg.
There is good reason why avocados are considered to be one of the great “superfoods”. They are not only rich in fiber, protein and healthy, monounsaturated fats, they also clock in at 60mg of magnesium for just one of these fruits.
High-quality, unpasteurized cheeses or plain yogurts are also high in magnesium and because magnesium helps with the absorption of calcium (which of course dairy is also rich in), foods like this can really help strengthen the bones and teeth.
Adding these foods to the daily or weekly diet will greatly increase overall magnesium intake. What is even better is that most of these foods bring other important nutrients as well, so a high-magnesium diet becomes one that is also rich in the vitamins and minerals needed by the body for its overall health.
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