Magnesium is a heart-healthy mineral that about 80% of Americans are deficient in. Eating foods rich in magnesium can help lower blood pressure and stimulate brain function.
Six Foods Rich in Magnesium
1. Oatmeal
Oatmeal is one of the all-around healthiest foods rich in magnesium because it is low in sugar, fat, sodium, and cholesterol.
It is also full of fiber, making it more filling and a better option to start your day out with or as a snack. Adding some fresh fruit or peanut butter to it can add extra nutrients as well.
In one cup of cooked oatmeal, there is 58 mg of magnesium. If you eat oatmeal once a day, you’ll not only get magnesium, but there’s a good chance that your blood pressure and cholesterol levels will drop.
2. Dark Leafy Greens
Kale and spinach have become far more popular in recent years, and for good reason. While romaine and iceberg lettuce are good choices, dark leafy greens are more nutrient packed.
Kale and spinach are both superfoods, in that they have plenty of vitamins, minerals, and antioxidants to help keep your body healthy and energized. Additionally, both are low in calories and can be mixed with nearly any toppings, as well as mixed in a smoothie.
There is 157 mg of magnesium in a cup of cooked spinach and about 50 mg of magnesium in 100 gram of kale.
3. Dark Chocolate
Don’t get too excited and start inhaling dark chocolate bars, but dark chocolate is one of the surprising foods rich in magnesium. It’s also full of antioxidants that fight off free radicals that can harm cells.
There is a small catch–the dark chocolate should be at least 65% cacao, meaning it’s not as “watered down”, like milk chocolate.
One square of dark chocolate contains 95 mg of magnesium, but also over 100 calories. Consume this treat in small amounts; it should be enough to satisfy cravings for sweets, too.
4. Beans and Lentils
Edamame, lentils, and garbanzo beans contain more than 20% of your daily magnesium. Edamame can be eaten easily as a snack or with lunch or dinner.
Beans are high in fiber and help with bowel regularity as well. A cup of soybeans or edamame has 148 mg of magnesium.
5. Almonds
Almonds are an easy, tasty choice for getting magnesium as well as protein and vitamin E. Be sure to get unsalted almonds as a snack choice to reduce sodium consumption.
Almonds can be eaten on salads, as a snack, or added to smoothies. In a quarter cup of almonds, there is 105 mg of magnesium.
6. Broccoli
Another superfood, broccoli is not just one of the foods rich in magnesium, it’s also filled with antioxidants, vitamins, and fiber that make your body and heart healthy.
Broccoli is easy to add to any meat entree as a side dish and can be seasoned for better taste. To get the most nutrients out of it, eat it raw or only slightly steamed.
In a half cup of cooked broccoli, there is 58 mg of magnesium. A half cup of broccoli also makes a healthy midday snack.
Resources
http://www.health.com/health/gallery/0,,20914173,00.html#broccoli-14