8 Magnesium-Rich Foods You Should Definitely Put on Your Diet

If you are still unaware of the huge role that magnesium plays in every person’s life and well-being, then our article will be your timely source of healthy information. Magnesium helps to boost your immune system and heart health, considerably decreasing the risk of having a heart attack, reduce or prevent inflammation caused by certain types of cancer; it is important for almost any function of your body and every tissue constituting it. If you consume enough magnesium on a daily basis, you lower the risk of developing diabetes by one-third and ensure that you never learn what depression or migraine is.



The mineral is widely available in form of supplements, but specialists still recommend receiving your daily intake of magnesium from natural products on your diet. This is why we are offering you a list of 8 magnesium-rich foods you should definitely include into your regular meals. Many nuts and seeds do not only make a perfect afternoon snack that keeps you filled and energized up to the very evening meal, they are also loaded with magnesium. You can choose anything from pumpkin or sunflower seeds to almonds, Brazil nuts, cashews, pine nuts or pecans.


Why are dark leafy greens often called a superfood? They are a unique source of essential vitamins and minerals all packed in a single plant. You can eat them raw or cook a mice meal that calls for spinach, kale, collard greens, or Swiss chard to ensure that you get your recommended daily portion of magnesium without increasing your calorie intake.


Fatty fish is a well-known source of vitamin D and omega-3 fatty acids, but have you ever heard that it also has high magnesium content? Its high nutritional value is a sufficient reason to have mackerel, halibut, tuna, or wild salmon for dinner at least once a week. Try this Salmon Salad - its tangy flavor is just the thing your taste buds are craving for in spring!


Half a cup of dry-roasted fiber-rich, vitamin-loaded and all-round beneficial soy beans will provide about 50% of your recommended daily intake of magnesium. If you need a legume alternative, add shelled soy beans (edamame), black, white and kidney beans, black-eyed peas, chickpeas, and lentils into your shopping list.


Avocado is known for its multivitamin content, heart-beneficial nutrients and chemical compounds that help to ward off numerous diseases. It is one of the most nutritious foods known to mankind slice up just one avocado into your salad or mash it and spread on your toast to get a healthy meal containing 15% of the recommended daily magnesium intake.



Besides being a heart-healthy potassium poster child, banana is a foolproof source of magnesium and an undisputed leader of on-the-go snacks. One medium banana will give you only 100 calories, but also provide you with about 32 milligrams of magnesium, which is 10% of the average recommended daily intake for both men and women. If you don’t eat bananas, there is a wide choice of other magnesium-rich fruit like blackberries, strawberries, figs, or grapefruit.


Do you need a reason to justify your craving for rich dark chocolate? We have one: a single little square contains 24% of the recommended daily intake of magnesium! Moreover, it is relatively low on calories, yet loaded with antioxidants that are known for their BP, blood flow and overall heart health benefits. Pair it up with fresh fruit to make an indulging, yet healthy dessert to be enjoyed after dinner.


Magnesium helps your body to absorb calcium, which is why it is a good idea to consume the two minerals together. Almost any milk product can offer you the benefit, but the one we recommend is low-fat or nonfat yogurt with fiber-rich fruit mixed in as an easy and healthy breakfast choice.


Including magnesium-rich products into your diet is not a very complicated task, but it can produce a wonderful effect on your well-being. Besides, all of the foods listed above are not only healthy, but yummy as well, which adds to the overall simplicity of making a healthier food choice!



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