8 Magnesium Rich Foods You Must Eat

Magnesium is a common mineral, essential for overall human health involved in over 300 biochemical reactions in the body. Magnesium is an essential cofactor for many enzymatic reactions especially those that are involved in energy metabolism, and neurotransmitter synthesis.

Studies have shown that adequate magnesium intake has been linked to numerous health benefits, including the ability to fight inflammation, improving immunity health, relieving constipation, improving sleep quality, and lowering blood pressure.

# Pumpkin Seeds

Pumpkin seeds may be small, but they’re the most magnesium dense food, packed with 168mg in just one ounce. Adding a handful of pumpkin seeds to your cereal, oatmeal, or yogurt, will get you nearly 40% of your daily recommended value of magnesium. Pumpkin seeds also contain antioxidants like carotenoids and vitamin e, helping reduce inflammation and free radical damage.

# Almonds

Almonds are highly nutritious and rich in healthy fats, fiber, antioxidants, and minerals like Magnesium. A unique fact about almonds, is that 10-15% of their calories are not fully absorbed because certain fats are inaccessible to digestive enzymes. Almonds like pumpkin seeds are also loaded with antioxidants and vitamin e not to mention, 20% of the daily recommended intake of magnesium.

# Spinach

Spinach is part of the amaranth family and is related to beets and quinoa. Spinach is loaded with essential vitamins, nutrients, antioxidants, and magnesium. Just one-half cup of spinach has nearly 20% of your daily intake at 78mg.

# Cashews

Cashews are sourced from the cashew tree, native to Brazil. Cashews are low in sugar and rich fiber, healthy fats, protein, and essential vitamins and minerals. In addition to magnesium, cashews have a ton of copper an essential mineral for energy metabolism and brain development with nearly 70% of the daily value.

# Peanuts

Peanuts and yes, that includes peanut butter is rich with magnesium. Peanuts have a significant amount of healthy fats, as well as essential minerals. Adding a scoop of peanut butter to your favorite snacks is an easy and delicious way to ramp of your magnesium intake.

# Soymilk

Soymilk is an amazing and healthy milk alternative. Made from soybeans and water soymilk contains around 80 calories per cup with seven grams of protein and 4 grams of fat and carbs. Soymilk is free of cholesterol and lactose and loaded with essential vitamins and minerals.

# Black Beans

Dubbed with superfood status, black beans are a great source of fiber, protein, folate and magnesium. One cup of black beans has an impressive 15 grams of fiber, 15 grams of protein and 30% of the daily recommend intake of magnesium. Throwing some black beans in a taco salad, or in your weekly meal prep is a great way to get more magnesium in your diet.

# Edamame

Edamame are one of the most protein packed and powerful beans on earth. Edamame are processed into a variety of foods such as soy protein, tofu, miso, and tempeh. One cup contains nearly 20g of protein and unlike most plant protein sources, edamame provides all of the essential amino acids making it a complete protein. Edamame are also a great source of essential vitamins and minerals, with large amounts of folate, vitamin K1, manganese, and magnesium.