Are you getting enough magnesium?
Stock up on these ingredients for more of this crucial mineral.
Whilecalciumandirontend to take center stage, magnesium is essential to staying healthy, balanced, and well-rested.
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Why Is Magnesium Important for Our Health?
Males and females 19 to 30 years old should get about 310 to 400 milligrams, respectively.
From 31 years old and up, the recommended daily amount ups to 320 and 420 milligrams, respectively.
JOHN KERNICK
Magnesium Health Benefits
There are endless reasons to get more magnesium in your diet.
But here are a few of the top health benefits that a magnesium-rich diet offers.
Magnesium is involved in everything from preventing cardiovascular disease to managing nerve pain torelieving migraines.
Con Poulos
Here are the top eight foods that are rich in magnesium.
Almonds
Almondsprovide 80 milligrams of magnesium and 6 grams of satiating protein in each 1-ounce serving.
Cashews
Another excellent nut choice is thecashew, which boasts 74 milligrams of magnesium per 1-ounce serving.
Caitlin Bensel
Try using blended cashews in soups and dips for an unexpectedly creamy, dairy-free texture.
From grain bowls to desserts, there are endlessways to eat avocadoregularly.
For a simple snack, drizzle half an avocado with a hint of olive oil and salt.
Jennifer Causey
Dark Chocolate
Cacao just got sweeter!
Peanut Butter
Not a fan of almond butter?
No problemeveryone’s first favoritenut butterpacks 49 milligrams of magnesium per 2 tablespoons and 8 grams of hunger-squashing protein.
Con Poulos
A 3-ounce serving of Atlantic salmon has 23 milligrams of magnesium.
Salmon is also an excellentsource of proteinand is rich in omega-3 fatty acids.
Tofu
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Tofuis also a great source of magnesium.
Jennifer Causey
It makes a great plant protein base forbowlsorwraps.
They are rich in omega-3 fatty acids (but we thought only salmon had those!
Edamame
Edamame, often found in Japanese cuisine, is actually just unripened soy bean pods.
Victor Schrager
“Sunflower seeds also contain vitamin E and selenium, a mineral that supports thyroid function and immune health.
“This whole grain is an excellent complex carb to include in burrito bowls.
alongside salmon and veggies, or easy one-pot meals.”
Jen Causey, Food Stylist: Ruth Blackburn, Prop Stylist: Lindsey Lower
It’s also perfectly easy to make, and can be paired with othernutrient-dense foods.
National Institutes of Health: Office of Dietary Supplements.
2018 Apr 5;5(1):e000668corr1].Open Heart.
Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Claire Spollen
2018;5(1):e000668.
2017;3(1).
doi:10.1186/s40795-016-0121-3
Mori H, Tack J, Suzuki H.Magnesium oxide in constipation.Nutrients.
Arx0nt/Getty Images
U.S. Department of Agriculture.
“Tofu, raw, firm, prepared with calcium sulfate.”
U.S. Department of Agriculture.
Victor Protasio
“Quinoa, cooked.”
U.S. Department of Agriculture.
Chia seed benefits: What it’s crucial that you know.Harvard Health Publishing.
Greg DuPree
US Department of Agriculture.
US Department of Agriculture.
US Department of Agriculture.
Mackerel, King, Raw.
US Department of Agriculture.
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Carson Downing, Props: Lexi Juhl, Food: Kelsey Moylan
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