8 plant-based foods rich in magnesium
Magnesium is a powerhouse mineral that plays a crucial role in maintaining overall health and well-being. Found in various foods, it is responsible for over 300 bodily functions, including supporting muscle and nerve function, regulating blood sugar levels, and promoting healthy bones. Despite its importance, many people don’t get enough magnesium in their diet. This can lead to a range of health issues, from muscle cramps to fatigue. Fortunately, there are many plant-based foods that are packed with magnesium, making it easier than ever to boost your intake. In this blog, we’ll explore 8 plant-based foods that are rich in magnesium, helping you nourish your body with this essential nutrient while embracing a plant-powered lifestyle.
1. Walnuts
Walnuts are not only a great source of healthy fats and antioxidants, but they also provide a good amount of magnesium. A 30-gram serving of walnuts contains approximately 45 milligrams of magnesium, which is about 10% of the recommended daily value. (1) Walnuts make an excellent snack or can be added to salads, oatmeal, or smoothies.
2. Chickpeas
A 100-gram serving of cooked chickpeas provides approximately 78 milligrams of magnesium, accounting for about 19% of the Daily Value (DV). (2)
They are rich in protein, fibre and essential minerals, including magnesium. Whether in the form of hummus, roasted chickpeas, or added to stews and salads, these legumes are an easy and delicious way to boost your magnesium intake.
3. Pumpkin Seeds
Seeds, in general, are a fantastic source of magnesium, but pumpkin seeds stand out as one of the best. A 30-gram serving of pumpkin seeds provides approximately 156 mg of magnesium,(3) which is about 37% of the Recommended Daily Value (DV) for adults. Enjoy them raw, roasted, or blended into smoothies for a convenient magnesium boost.
4. Spinach
Leafy greens are an excellent source of essential nutrients, and spinach is particularly high in magnesium. A 180-gram serving of cooked spinach provides approximately 157 milligrams of magnesium, (4) which is about 37% of the Recommended Daily Value (DV) for adults. Whether you eat it raw in salads, blended into smoothies, or cooked into dishes, spinach is a simple way to increase your magnesium intake while supporting overall health.
5. Bananas
Bananas are often praised for their potassium content, but they also provide a decent amount of magnesium. A medium-sized banana (approximately 118 grams) contains about 32 milligrams of magnesium, (5) which is roughly 8% of the Recommended Daily Value (DV) for adults. Bananas are a convenient, naturally sweet, fibre rich snack that can be eaten on their own, blended into smoothies, or sliced onto oatmeal.
6. Dark Chocolate
Good news for chocolate lovers! Dark chocolate with high cocoa content (70% or more) is a delicious and nutrient-rich source of magnesium.
A 1-ounce (28.5g) serving of dark chocolate (70–85% cocoa) provides approximately 65 milligrams of magnesium, (6) which is about 18% of the Recommended Daily Value (DV) for adults.
A small piece of dark chocolate can satisfy your sweet cravings while providing a healthy dose of this essential mineral.
7. Quinoa
This versatile pseudo-grain is a great plant-based source of protein and magnesium. A 185-gram serving of cooked quinoa provides approximately 118 milligrams of magnesium, which is about 28% of the Recommended Daily Value (DV) (7) for adults.
Quinoa is easy to prepare and can be used as a base for salads, grain bowls, or even breakfast porridge.
8. Hemp seeds
A 30-gram serving of hulled hemp seeds provides approximately 210 milligrams of magnesium, which is about 50% of the Recommended Daily Value (DV) for adults. (8) Incorporating hemp seeds into your diet can significantly boost your magnesium intake.
Incorporating these magnesium-rich plant-based foods into your diet is an excellent way to support your overall health and well-being. From crunchy pumpkin seeds to hearty quinoa, these nutrient-dense options offer a variety of ways to boost your magnesium intake while enjoying delicious and wholesome meals. Whether you’re looking to improve muscle function, boost energy levels, or promote better bone health, these plant-based foods provide a simple and natural way to give your body the magnesium it needs. So, get creative in the kitchen and make sure you’re nourishing your body with the essential nutrients it craves!