7 TOP Sources of Multitasking Magnesium

I’ve talked a lot about the health benefits of magnesium.

Here’s the Cliffs Notes version:

This critical mineral is involved in more than 300 enzyme systems in your body that regulate everything from muscle and nerve function to blood glucose control to blood pressure regulation.

Brain, heart, kidneys… you name it, magnesium supports it.

Plus, this multitasking mineral also plays a vital role in helping your body utilize vitamin D.

But don’t reach for a magnesium supplement. Load up your diet with these seven magnesium-rich foods instead.

You need about 300-400 mg of magnesium daily.

And sure, you could take a supplement to get there… but you shouldn’t have to.

Selecting a few key foods to regularly include in your diet should provide you with ALL the magnesium you need.

Leafy greens like spinach, turnip greens, and kale pack a BIG magnesium punch—at about 160 mg per cup. Interestingly, the magnesium is found within the chemical that gives the foods their rich, green color: chlorophyll.

Just one medium-sized avocado provides 60 mg of magnesium. Avocados are unique because this fruit also offers a good dose of healthy fats, fiber, B vitamins, and potassium.

If you’re not into avocados, grab a piece of dark chocolate.

Dark chocolate provides 65 mg of magnesium in just one ounce. (It’s also loaded with antioxidants and minerals like iron and copper.)

Black beans are a versatile food that contains about 60 mg of magnesium in just a half cup.

Nuts like almonds, cashews, and peanuts provide about 60-80 mg of magnesium per ounce.

Bananas are known for their potassium and fiber. But they’re also a little-known source of magnesium.

Just one large banana provides 40 mg of the mineral.

In general, as long as you’re eating a diverse, whole-food diet that regularly includes greens, nuts, seeds, beans, and grains, you’ll get all the magnesium you need.

Unfortunately, it’s estimated that about 43 percent of U.S. adults DON’T get enough magnesium in their diets. This adds up to 100 million people who are deficient in this critical mineral.

If you’re concerned that your own diet isn’t balanced enough, and you could fall into this category, consider a magnesium supplement.

P.S. Earlier this week, I told you about the health benefits of pumpkins. Pumpkin seeds are another excellent source of magnesium, at 168 mg per ounce!

SOURCE:

“Magnesium – Fact Sheet for Consumers”, National Institutes for Health, nih. gov