The Importance of Magnesium

Magnesium is crucial for overall health, yet studies indicate that significant portions of the U.S. population may not get enough. Factors like age and lifestyle can influence individual magnesium needs. Experts generally recommend:

• Adult males: 400–420 mg per day
• Adult females: 310–320 mg per day

It’s essential to consult with a healthcare provider for personalized recommendations.

Top Magnesium-Rich Foods

Many fruits and vegetables are commendable sources of magnesium. Here’s a look at some of the best options:

1. Avocados

   A rich source of magnesium, one cup of cubed avocado provides around 43.6 mg, which accounts for about 10% of the daily value (DV).

2. Spinach

   This leafy green packs a punch with 157 mg of magnesium per cup when cooked (37% DV). Eating it raw yields more magnesium absorption challenges at only 24 mg.

3. Bananas

   A versatile tropical fruit offering around 40 mg of magnesium per cup (9.6% DV), bananas are vital for replenishing electrolytes after physical activity.

4. Swiss Chard

   Providing about 150 mg per cooked cup (36% DV), Swiss chard is notable for its potassium content as well, supporting heart health.

5. Edamame

   One cup of cooked edamame brings 99 mg of magnesium (24% DV) and is a nutrient-dense source of protein and folate.

6. Acorn Squash

   This winter squash offers 88 mg per cup when cooked (21% DV) and is rich in vitamins A and C.

7. Apples

   With around 9 mg of magnesium in a medium-sized apple, this fruit also aids in hydration due to its high water content.

8. Artichokes

   Cooked artichokes contain about 71.4 mg of magnesium (17% DV) and are also beneficial for cholesterol levels.

9. Green Peas

   Offering around 62.4 mg per cup (15% DV), green peas are a good source of various vitamins and make an excellent protein substitute.

10. Prickly Pears

    One cup of prickly pears contains approximately 127 mg of magnesium (30% DV) and is high in fiber and vitamin C.

11. Kale

    With around 5 mg of magnesium per cup (1% DV), kale is also a great source of calcium and iron.

12. Parsnips

    Providing about 45.2 mg of magnesium per cooked cup (11% DV), parsnips are also high in fiber and vitamins C and B6.

13. Beets

    One cup cooked yields around 39 mg of magnesium (9% DV) and may also have vascular benefits.

14. Jackfruit

    Offering 48 mg of magnesium per cup (11% DV), jackfruit is a scrumptious meat substitute for plant-based diets.

15. Broccoli

    Cooked broccoli provides about 32.8 mg of magnesium (8% DV) and is rich in antioxidants and vitamins.

Including Magnesium in Your Diet

Here are some practical suggestions for incorporating magnesium-rich foods into your daily meals:

• Breakfast: Low-fat Greek yogurt paired with a banana.
• Snack: A handful of pumpkin seeds or almonds.
• Lunch: Whole-grain toast topped with half an avocado.
• Dinner: Grilled salmon served with brown rice and a kale salad.
• Dessert: A square of dark chocolate.