Top Foods High in Magnesium - Nutrient List and Recipes

Understanding the Importance of Magnesium

Magnesium is an essential dietary mineral involved in over 300 enzyme reactions in the human body. Getting enough magnesium ensures proper functioning of muscles, nerves, blood circulation, blood pressure regulation, immunity, bone development, energy production, and more.

Despite its critical importance, studies estimate that 50% or more of Americans do not consume adequate magnesium from their diets. A nutrient-dense, magnesium-rich diet is key for supporting good health.

Recommended Daily Intake

The Recommended Dietary Allowance (RDA) for magnesium is:

• Men: 400-420 mg per day
• Women: 310-320 mg per day

The best way to meet your needs is through consuming various whole food sources of this mineral. Supplements can also help fill gaps if necessary.

Top Food Sources of Magnesium

Here are some of the top magnesium-rich foods you should include in your diet regularly:

Seeds and Nuts

Pumpkin seeds, sesame seeds, flaxseeds, cashews, almonds, pine nuts, brazil nuts, and peanuts are all high in magnesium. Nuts and seeds make excellent snacks, toppings, salad additions or smoothie mix-ins.

Leafy Greens

Greens like spinach, Swiss chard, turnip greens, beet greens, collard greens, kale and broccoli are loaded with vitamin K, folate, antioxidants and magnesium.

Fatty Fish

Mackerel, salmon, tuna, pollock and halibut are delicious fish options that provide omega-3 fatty acids, B vitamins, selenium, potassium, and magnesium.

Legumes and Soy Foods

Kidney beans, chickpeas, black beans, soybeans, tempeh, tofu, and lentils supply an array of nutrients like fiber, protein, iron, and magnesium.

Whole Grains

Opt for whole grain breads, oats, brown rice, barley, farro, buckwheat, millet, quinoa, and other ancient grains which provide more magnesium than refined grains.

Other Notable Food Sources

Some other foods containing good amounts of magnesium include:

• Low fat yogurt and milk
• Bananas, dried apricots, prunes and figs
• Dark chocolate
• Avocado
• Potatoes with skin
• Chicken, beef and turkey

Vary your diet to take advantage of different food sources of this important mineral. Track your intake periodically to ensure you meet daily needs.

Magnesium-Rich Recipes

Here are some delicious recipe ideas to help increase your magnesium consumption:

Breakfast Oats with Nuts and Seeds

Cook oatmeal with milk. Top with sliced almonds, pumpkin seeds, ground flaxseed, and dried fruit like raisins or apricots.

Spinach Avocado Smoothie

Blend spinach, avocado, banana, Greek yogurt, chia seeds, almond milk and honey for a nutrient powerhouse smoothie.

Quinoa Tabbouleh Salad

Toss cooked quinoa with heaps of parsley, tomatoes, cucumber, garlic, lemon juice and olive oil for a fresh, protein-packed salad.

Baked Salmon with Potatoes

Roast salmon fillets and potatoes seasoned with garlic, rosemary and olive oil to obtain omega-3s and magnesium.

Hummus and Veggie Wraps

Spread hummus (made from magnesium-rich chickpeas) in a whole grain wrap with greens, cucumbers, red peppers and feta cheese for the perfect portable meal.

Summary

Getting enough magnesium from whole food sources is key for maintaining good health and energy levels, strong bones, robust immunity, and more. Include a wide variety of magnesium-rich foods like green leafy vegetables, nuts, seeds, fish, legumes, whole grains and more into your daily meal plan.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.