Magnesium is involved in over 300 enzyme systems that regulate different biochemical reactions in your body. These include protein synthesis, nerve transmission and neuromuscular conduction, bone formation, blood glucose control, and blood pressure regulation, among many more. Despite how important magnesium is, many people do not get enough of it. Men need approximately 400-420 mg of magnesium per day, whereas women require around 310-320 mg. That said, adding magnesium to your diet is very easy since many foods naturally have it.
Leafy green vegetables
Leafy greens like spinach, kale, and Swiss chard have high amounts of magnesium. For example, one cup of cooked spinach gives you about 157 mg of magnesium, whereas Swiss chard has around 151 mg per cup. These greens also contain other essential nutrients like vitamin K, iron, and fiber, which help regulate the digestive system and protect bones from osteoporosis, among many other health benefits. You can toss your favorite leafy greens into a salad, blend them into a smoothie, or sauté them as a side dish to increase your magnesium intake easily.
Nuts and seeds.
Nuts and seeds are another great way to get more magnesium. Even a small serving of about 28 grams (1 oz) of nuts and seeds can provide a good amount of magnesium— for example, almonds have about 77 mg, cashews have 83 mg, and sunflower seeds give you 91 mg. Nuts and seeds also have healthy fats, fiber, and protein that can improve your heart and digestive health. Nuts and seeds are also very easy to include in your diet. You can sprinkle them on yogurt, blend them into smoothies, or even have them as a snack.
Whole grains and legumes.
Eating whole grains and legumes throughout the day can help you meet your daily magnesium needs. One cup of cooked quinoa has about 118 mg of magnesium, black beans have 120 mg, lentils have 71 mg, and chickpeas have 79 mg. Whole grains like quinoa and brown rice also have fiber, which improves your digestive health, helps you maintain a steady blood sugar, and makes you feel full longer. Legumes, like black beans and lentils, are also high in protein, and they are an ideal choice for people who follow plant-based diets.
Some fish and fruits.
Fatty fish, such as salmon, mackerel, and halibut, contain high levels of magnesium. For example, 100 grams of cooked wild Atlantic salmon has 37 mg of magnesium, mackerel has 97 mg, and halibut has 28 mg. Fatty fish also have omega-3s, which help improve your brain function and heart health. Fruits like bananas and avocados are also good sources of magnesium. A 100-gram serving of banana gives you 27 mg of magnesium, while the same amount of avocado contains 29 mg. Avocados, in particular, also have healthy fats and fiber, which support your heart and digestive health.
Meet your magnesium needs naturally.
Eating a mix of these foods daily is the best way to ensure you are getting enough magnesium. These natural sources of magnesium also supply essential nutrients that help your body function at its best. So, adding magnesium-rich foods to your meals is good for your health and makes your meals more delicious and satisfying.
