Magnesium, the fourth most abundant mineral in our bodies, serves numerous vital functions. It plays a crucial role in enhancing calcium absorption and strengthening the musculature. Additionally, magnesium, in conjunction with phosphorus, facilitates steady body growth. It also supports the synthesis of fatty acids and proteins, aids in food metabolism, and promotes proper nerve function.
Understanding the significance of magnesium for our bodies is indeed reassuring. Now, let’s move on to the important question: which foods are rich in this mineral?
Here are the top 12 magnesium-rich foods that you should consider incorporating into your daily diet to promote growth:
Nuts
Brazil nuts, cashews, and almonds are very rich in magnesium. Brazil nuts contribute 107 mg in a one-ounce serving or 26% of the recommended daily intake (RDI). They are also high in calories, antioxidants, and selenium, which might deliver cardioprotective benefits. Meanwhile, a one-ounce serving of cashews and almonds gives your body 82 mg and 76 mg of magnesium.
Nuts are anti-inflammatory and can support heart health. In the evening, they will be a healthy and yummy snack to prevent glucose levels from decreasing, supporting your sleep quality. But avoid eating too many nuts because they are high in fat. A suggested serving would be 2 ounces of nuts 1 to 2 times daily.
Legumes
Legumes like soybeans, black beans, and kidney beans are known to be a great source of protein and magnesium. One cup of cooked black beans offers 120 mg of magnesium or 30% of the RDI in our diet. Besides, legumes are high in iron, potassium, and protein, which are ideal for vegetarians. They are even great fighters that might reduce cholesterol, promote blood sugar control, and lower heart disease risk.
Seeds
Quinoa, sesame, pumpkin seeds, and sunflower seeds are some of the fortified foods with a high level of magnesium. Quinoa seeds contain 118 mg of magnesium in one cooked cup. Meanwhile, a one-ounce serving of sunflower or sesame seeds contains between 40 and 100 mg. Aside from magnesium, these seeds are also packed with omega-3 fatty acids, fiber, antioxidants, and monounsaturated fats, which are good for a healthy heart and brain.
One excellent way of including these seeds in your diet is to prepare a trail mix of seeds, nuts, granola, and your favorite dry berries. Or add them into oatmeal, salads, soups, smoothies, and sauce.
Leafy greens
They are absolutely helpful, and many are stuffed with this mineral, including Swiss chard, spinach, kale, turnip greens, collard greens, and mustard greens. For instance, a cooked cup of spinach offers 157 mg of magnesium or 37% of the RDI. Also, these are an amazing source of other nutrients, including vitamin A, vitamin C, vitamin K, iron, and manganese.
Whole grains
Wheat, barley, and oats are among the top 12 magnesium-rich foods to increase height. One cup of raw buckwheat offers 393 mg of magnesium or 98% of the RDI. Many other whole grains are also high in B-complex vitamins, manganese, fiber, and selenium, which have been shown to decrease inflammation and lower heart disease risk.
Avocados
Avocados can be used in different ways in your diet. Whether you want to blend them into a smoothie, add slices to a salad, or make guacamole, you can obtain 58 mg of magnesium or 15% RDI from these green monsters. Moreover, they are rich in B-complex vitamins, vitamin K, potassium, fiber, and monounsaturated fats, making them one of the most powerful and versatile fruits. Some studies have pointed out that eating avocados regularly can regulate cholesterol levels, boost feelings of fullness after meals, and lower inflammation.
Bananas
Banana is a common fruit that you easily find in any household. And the good news, this fruit provides 32 mg (or 8% RDI) along with potassium, manganese, vitamin B6, vitamin C, and fiber. It is recommended to eat bananas that are slightly less mature because their starch remains intact. Moreover, it builds an excellent prebiotic to strengthen gut health.
The best way to consume bananas is to eat them raw (in the morning with breakfast or between meals). Or you can add a banana to your smoothie to increase the flavor, texture, and nutrition.
Dark chocolate
Although dark chocolate might be known to be unhealthy in some forms, if you consume a certain amount, it can do wonders since it is a great source of magnesium. In a one-ounce serving, you can get 64 mg or 16% of RDI. It is also rich in copper, iron, manganese, and prebiotic fiber. It is even stuffed with antioxidants that might reduce blood pressure, promote blood flow, and decrease inflammation.
It should be noted that you need to find a product containing at least 70% cocoa solids to reap most of dark chocolate’s benefits.
Nonfat or low-fat yogurt
Expect roughly 16.7 mg of magnesium in just one container of nonfat or low-fat yogurt. Also, it is rich in protein that can make you feel full longer and eat fewer calories, leading to weight loss. Simply pair yogurt with your favorite fruits on a healthy breakfast or snack.
Tofu
Tofu is well-known for vegetarian diets since it contains a high amount of protein. Moreover, it is a great source of magnesium with 37.2 mg for a half cup of tofu. Of course, you get other helpful micronutrients in tofu, including calcium, manganese, iron, and selenium.
Fatty fish
Salmon, halibut, and mackerel are fatty fish that offer a high amount of magnesium. Half of a filet of salmon is loaded with 53.5 mg, along with 39 g of high-quality protein. It also includes omega-3 fatty acids that keep your body healthy.
Overall, a high intake of fatty fish offers lots of nutrients that might prevent risks of chronic diseases, particularly heart disease.
Molasses
Sweeteners are basic at times. But most are white because they might have removed all the essential nutrients. So, if you want another healthier choice with a high amount of magnesium, opt for molasses. A tablespoon of this sweetener contains 48.4 mg. So, instead of adding sugar to your desserts, you can change to molasses.
Generally speaking, magnesium is a vital mineral. Thankfully, you can eat many delicious foods to obtain all the magnesium you need. Make sure to consume a balanced diet with the top 12 magnesium-rich foods mentioned above to help increase height and keep your body healthy.
- Related post: How Does Calcium Affect Height Growth?
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