Accessibility View Close toolbar

Top 10 magnesium-rich foods and their health benefits

Magnesium-rich foods are needed to ensure that cellular activities and that biochemical bodily functions are optimized. Knowing this, how do you keep ample amounts of magnesium inside your body? By eating the right food. Here is a list (not in any particular order) of foods that are rich in magnesium.

Almonds – Almonds, which also contain heart-healthy omega-3 fatty acids, help with your weight loss plan. They make you feel full longer. They contain 105 milligrams of magnesium in ¼ cup. One of the best ways to get your daily requirement of almonds is to make them as a topping to salads and desserts. A simple olive, caper, and feta salad is a simple and nutritious recipe to try.

Bananas – Bananas, which aside from having magnesium also has potassium, support healthy heart function. They can be made into a smoothie, added to a bowl of oatmeal, placed on top of a peanut-butter toast, or eaten as they are. A medium-sized banana contains 33 mg of magnesium.

Pumpkin seeds – Pumpkin seeds, which also contain a high amount of fiber aside from a good amount of magnesium, improve the function of the digestive system. They make a crunchy addition to salads. One ounce of pumpkin seeds is equivalent to 74 mg of magnesium.

Fresh raw milk – Milk, which is also rich in potassium, protein, vitamin B12 (cobalamin), and vitamin D, is chock-full of magnesium. It supports bone health. One cup of fresh raw milk has 27.8 mg of magnesium.

Oatmeal – Oatmeal, which has the nutrients vitamin B9 (folate), potassium, dietary fiber, and omega-3 fatty acids, can maintain cholesterol levels. One cup of cooked oatmeal contains 57.6 mg of magnesium.

Peas – Peas, which also give the body protein, potassium, vitamin A, and vitamin C, support eye and skin health. One cup of peas is equivalent to 48 mg of magnesium. Some people — children in particular — don’t like the taste of peas. This can be easily fixed by mixing the green vegetable in a broth, frittata, or curry. Parents can use this simple technique to ensure that their children are receiving their recommended intake of magnesium.

Sesame seeds – Sesame seeds support sexual function, due to the presence of zinc in them. One ounce of roasted sesame seeds have 101 mg of magnesium. A delicious magnesium-rich recipe to consider is mixing sesame seeds to a bowl of cooked oatmeal. You can add varied fruits to add a bit of sweetness!

Sunflower seeds – Sunflower seeds maintain bone strength due to its high calcium content, and maintains healthy cholesterol levels due to its polyunsaturated fat content. One-fourth cup of sunflower seeds has 128 mg of magnesium. (Related: Magnesium is Vital for Good Health.)

Cashews – Cashews, which have vitamin B9 (folate), vitamin K, and iron in them, help the body maintain regular blood flow. One-fourth cup of cashews will give you 89 mg of magnesium. Cashews are best eaten on their own, but can be added to various salads and desserts.

Organic non-GMO tofu – Tofu, being rich in iron aside from magnesium, is another food that supports heart function. A half cup of tofu is equivalent to 37 mg of magnesium. Tofu remains one of the more versatile food items and can be cooked in a variety of ways to suit every taste. A tofu dish can even feature some of the other ingredients listed here (hint: cashews and nuts taste great with the curd!)

Written by NaturalNews.com

NEW MEMBERS RECEIVE 15% OFF!

Office Hours

Monday:

10:00 am-1:00 pm

2:00 pm-6:00 pm

Tuesday:

4:00 pm- 8:00 pm*

*By appointment only

Wednesday:

10:00 am-1:00 pm

2:00 pm-6:00 pm

Thursday:

2:00 pm-6:00 pm

Friday:

10:00 am-1:00 pm

2:00 pm-6:00 pm

Saturday:

8:30 am-10:30 am

Sunday:

Closed

Location

Testimonial

  • "The doctor of the future will give no medicine, but will interest his patients in the care of the human frame, in a proper diet, and in the cause and prevention of disease."
    -Thomas A. Edison

Featured Articles

Read about helpful topics

  • Chiropractic Care for the Young and the Young at Heart

    Children and adults are the same but different. Most kids want to play all the time, but they also are required to go to school. Most adults would prefer to play all the time – relax, go to the gym, read a book, watch TV, or get together with friends – but most adults need to go to work at least ...

    Read More
  • Care of Concussions

    Concussions are becoming increasingly common, especially among school-age athletes. It has been estimated that there are up to 3.8 million sports-related concussions in the United States each year. Concussions are problematic as, by definition, a concussive injury involves some degree of trauma to the ...

    Read More
  • Ice Capades

    In the depths of winter, adults, as well as children, exert themselves to engage in enjoyable outdoor activities that will keep them warm and provide both excitement and entertainment. Cross-country skiing, downhill skiing, sledding, ice hockey, figure skating, and speed skating all have their enthusiasts. Many ...

    Read More
  • Being a Change Agent

    Being a Change Agent For most of us, change happens slowly, if at all. But as the recent holiday season fades into the distance, many of us wish to be increasingly proactive this year and take real action on the numerous New Year's resolutions that we made in regard to our health and well-being. Back ...

    Read More
  • Holiday Cheer

    In early winter, whether we're celebrating Hanukkah or Christmas, both or nothing at all, families and friends gather to share food and drink and give thanks for a year successfully completed. We send up a rousing holiday cheer and share delicious holiday cheer in celebration of our accomplishments and ...

    Read More
  • A User's Guide to Healthy Knees

    Healthy knees require continuous motion. However, our generally sedentary lifestyles are at odds with the maintenance of robust knee joint architecture. Left motionless throughout large portions of the day, over time knee cartilage will break down and knee ligaments will become lax. These chronic changes ...

    Read More
  • Detective Story

    When Sir Arthur Conan Doyle’s Sherlock Holmes applied himself to a difficult case, he famously utilized his powers of deduction. Holmes assembled and examined the facts before him and employed a scientific method of analysis to arrive at a solution that took into account of all the elements of the ...

    Read More
  • Learning From History

    Whether we're driving a car, riding a bike, or trying to record a spare at our local bowling alley, our musculoskeletal system bases its decision-making on past history, that is, what it has learned before. Drawing on years of experience, recorded deep within our muscle memory, we're able to avoid an ...

    Read More
  • A Center for Health

    Mindfulness programs and practices frequently describe a process of locating your "center." One's center may be conceived as a focus of energy, both spiritual and physical, by which all activities may be grounded and from which all activities flow. Similarly, ballet teachers and gymnastics instructors ...

    Read More
  • Wildfire Inside of You

    Comparisons between the inner world and the outer world have been frequently drawn by philosophers, nature writers, and visual artists. For example, "seeing the universe in a grain of sand" is a well-known aphorism. The number of neurons in your brain has been compared to the number of stars in the Milky ...

    Read More

Contact Us