12 Foods Rich in Magnesium!

Foods rich in magnesium that you didn’t know as this is an essential nutrient that the body needs to stay healthy. it is important for many processes in the body, including the regulation of muscle and nerve function, blood sugar levels and blood pressure, and the production of proteins, bones and DNA.

In addition, magnesium is necessary for normal heart rhythms, good muscle health, and a healthy immune system . Having a recommended daily consumption is very easy if you know the right foods. For women under the age of 31, the daily requirement is 310 mg, and those aged 31 and over are 320 mg.

The daily requirement for men is higher, with men aged 31 years old being 400 mg and men 31 and older being 420 mg. So, take a closer look at foods rich in magnesium .

Magnesium-rich foods:

1. Boiled Spinach: 

Boiled spinach is one of the foods rich in magnesium , they are also an excellent source of several nutrients, including iron , manganese and vitamin A , vitamin C and vitamin K. For a great boost. In addition, 1 cup of cooked spinach is recommended, which contains 150 to 160 mg.

2. Sunflower seeds: 

Sunflower seeds are remarkably rich in magnesium, a mineral involved in over 300 different bodily functions — and one that most Americans can’t get enough of. In addition, it can lower blood pressure, improve blood sugar control, and reduce the risk of cardiovascular disease.

3. Black beans:

For example, a 1-cup serving of cooked black beans contains a staggering 120 mg of magnesium, which is 30% of the RDI (17). Legumes are also rich in potassium and iron and an important source of protein for vegetarians.

4. Almonds:

Almonds could not be missing from the list of foods rich in magnesium . That’s because 1/4 of a cup of almonds contains almost 105 mg of this mineral .

5. Sesame seeds:

Sesame seeds are rich in magnesium, which can help lower blood pressure. Plus, the vitamin E and other antioxidants in sesame seeds can help prevent plaque buildup in your arteries, potentially keeping your blood pressure healthy.

6. Caius: 

Many nuts contain large amounts of magnesium , and cashews are right up there. 28 grams of cashews provide 89 mg. They are also a great snack between meals.

7. Oats:

Oatmeal is an excellent source of magnesium that helps the heart, muscles, and immune system function properly — and studies suggest that nearly half of Americans don’t get enough of the mineral.

8. Tofu:

Another food that could not be missing from the list of  foods rich in magnesium  is Tofu. In 100 g of tofu consumption, you can enjoy up to 53 mg.

9. Peanut Butter:

Ideal for sandwiches, with chocolate or eaten with a spoon, peanut butter has 50 mg of  magnesium  in 2 tablespoons.

10. Banana: 

A medium banana yields 33 mg. You can make a  peanut butter banana sandwich  and get the benefits of both, or simply foam  peanut butter  on  bananas  for a lower carb treat!

11. Leite: 

People often stop drinking milk once they become adults. Milk is not just for children. 1 cup of milk contains 32.8 mg, an easy way to get this important mineral. In addition, it is one of the most important  foods rich in magnesium .

12. Dark chocolate:

Dark chocolate is great for a number of things. This is attributed to the antioxidant and pre-antibiotic properties. Dark chocolate is also a great source of magnesium. Contains 64 mg in a 28 gram serving.