Magnesium could be the missing miracle mineral in your life!
Magnesium has a history of being left in the dust, but the overlooked mineral deserves a place in the spotlight. Magnesium has numerous crucial functions. It’s one of the most important nutrients for your health!
Magnesium powers more than 300 chemical reactions in your body, some of which include maintaining a steady heart rhythm and regulating blood sugar levels. Coined the “miracle mineral”, this nutrient can also alleviate bloating and constipation while reducing fluid retention. Do you constantly feel sluggish and groggy? Are you suffering from an inability to relax? You might be dealing with a magnesium deficiency. As one of the developed world’s most common nutritional deficiencies, that certainly doesn’t make you a minority!
Here at SkinnyMs., we’ve compiled a list of simple, wholesome foods bursting with the magical mineral, along with recipes high in magnesium. By simply scribbling some foods down on your grocery list and squeezing them into your daily menu, you could notice a dramatic difference in your energy levels and overall state of health!
25 Foods and Recipes High in Magnesium
1. Bananas
Praised for its potassium-rich profile, a banana also offers a whopping 32 mg of magnesium, serving as a wonderful grab-and-go energy booster!
Don’t let your bananas go to waste just because of a few brown spots! Check out these 9 Ways to use Ripe Bananas for banana recipes high in magnesium.
2. Spinach
This vibrant superfood is bursting with health benefits and offers a great source of magnesium that’ll control inflammation and blood sugar levels.
Whip up this colorful Skillet Spaghetti with Spinach and Tomatoes for a savory, magnesium-rich meal.
3. Sunflower Seeds
Besides boasting a gloriously golden image, sunflowers also offer up incredibly healthy seeds. Bursting with antioxidants and vitamins, this powerful superfood also carries 80% of your recommended daily magnesium.
Don’t underestimate the power of seeds! Although small in size, these incredible, nutrient-rich delights offer a host of health benefits. Get the full scoop on seeds with Eat More Seeds for a Healthier Diet.
4. Plain non-fat Yogurt
Magnesium and calcium form a dynamic duo in the protein-filled milk product. The mineral allows for easier absorption and use of calcium in your body.
Thanks to yogurt, this Waldorf Salad recipe packs an uber-creamy punch your taste buds will savor!
5. Lentils
Lentils make the perfect vegetarian dinner staple with a scrumptious nutty flavor. Their high magnesium levels are associated with improved blood flow and oxygen throughout the body, making them super heart-healthy legumes.
Kick your ordinary pasta recipe up a nutritional notch or two with this Penne Pasta with Lentils and Kale recipe!
6. Dark Chocolate
Considered a “cheat” food by many, dark chocolate actually carries a bunch of healthy properties. In terms of magnesium, the tasty treat delivers roughly half your daily recommendation per 100g serving. Enjoy a small piece when you feel that afternoon crash creeping up!
Dark chocolate is certainly a delectable pleasure, but not a guilty one! Here are 3 Reasons Why its Okay To Like Dark Chocolate.
7. Pumpkin Seeds
These nutritional powerhouses are small but mighty. Stuffed with plant compounds like free-radical scavenging antioxidants, the magnesium-rich superfood makes a portable, heart-healthy snack.
Twirl your fork into this One-Pot Garlic Parmesan Pasta dish, with all the creamy flavors of pasta Alfredo without weighing you down calorie-wise! It’s one of our favorite indulgent recipes high in magnesium.
8. Collard Greens
This loose, cabbage-like veggie has been praised for centuries due to its calcium-rich and cholesterol-lowering properties. Chock-full of vital vitamins and incredible minerals, the leafy green staple tastes amazing in a variety of dishes, besides being great for your health.
Simply scrumptious, this Healthy Collard Greens recipe is a cinch to create, and makes a lovely accompaniment to any meat dish!
9. Whole Wheat Pasta
Whole grains offer a healthy dose of magnesium. Unlike refined starches, the bran and germ component in whole grains stores the magical mineral. Whip up a wholesome, whole-wheat pasta dinner to get your fix!
Twirl your fork into this One-Pot Garlic Parmesan Pasta dish, with all the creamy flavors of pasta Alfredo without weighing you down calorie-wise!
10. Wild Salmon
Salmon offers a great deal of magnesium, clocking in at around 60 mg per half fillet. Besides tasting delicious, the decadent superfood is also an excellent source of anti-inflammatory omega-3s and beneficial fats.
Dish up these Salmon Avocado Bites for a seafood delight guaranteed to impress guests at your next dinner party!
11. Artichokes
One cup of artichokes offers about 71 mg of magnesium. Experts say that the unique vegetable can also aid digestion, strengthen your liver, and improve gallbladder function.
Do you feel like you’re navigating a foreign world when it comes to artichokes? These 10 Mouthwatering Artichoke Recipes will hook you up with some scrumptious ideas to incorporate the veggie into your menu.
12. Dates
Dates offer massive health benefits, such as boosting nervous system health and improving your digestive system. Snacking on a date before a meal can prevent overeating. These delights are high in natural sugars, making them an effective energy booster on a sluggish day. Each dried fruit packs a healthy dose of magnesium, so grab one before heading out the door!
These scrumptious Stuffed Dates with Goat Cheese make a fun and festive appetizer your dinner guests will gladly gobble up!
13. Oatmeal
Oatmeal reigns supreme on the list of healthiest foods out there. The hardy cereal grain gives you the stamina to carry you through a chaotic morning schedule and packs a great deal of filling fiber and slow-releasing carbs to keep you satisfied for hours. A cup of cooked oats clocks in at around 58 mg of magnesium, so dive into a bowl at breakfast!
Dress up your ordinary bowl of porridge with this delectable recipe: Slow Cooker Chocolate and Pistachio Oatmeal
14. Flaxseed
Flax is making a comeback! The powerful health food dubbed the “forgotten oil” was praised centuries ago due to its medicinal and nutritional properties, but its short shelf life made it expensive to produce and transport. Nowadays, the superfood is more obtainable, and nutritionists continue to name it a pantry must.
Learn everything you need to know about these small, yet mighty seeds! Check out 3 Health Benefits of Flaxseeds.
15. Soybeans
One serving of soybeans will meet about 20 percent of your daily magnesium needs, making them a great legume to add to your menu! Toss a few fiber-rich beans into your salad and stir-fries for added delicious texture along with a zap of protein and fiber.
Soybeans also help burn belly fat and tone your midsection. For more flat-belly foods, check out this list of Top 10 Flat Belly Foods!
This deliciously tender fish is bursting with B vitamins and omega-3s, making it a high-quality protein and an excellent source of magnesium. Health experts say halibut can improve the electrical properties of heart cells and lower the risk of stroke.
Check out these yummy Halibut Steaks with Pico de Gallo for a crowd favorite with a Mexican kick.
17. Almonds
These fruit seeds might flaunt a high-fat nutritional profile, but don’t stress! Monounsaturated fats are dubbed “good fats” for a reason. They can stabilize blood sugar levels and lower cholesterol levels. Along with their magnesium abundance, these crunchy nuts contain high amounts of potassium. Grab a small handful for a healthy energy boost!
Sure-almonds rock. The life-changing nut can boost your health dramatically! Here are 6 Reasons to Add Almonds to your Diet.
18. Brown Rice
With its low-glycemic index, brown rice makes a great energy-boosting starch to add to a meal. A cup of these whole grains contains 84 mg of magnesium. To crank up your meal’s magnesium levels, pair brown rice with black beans. Both wholesome ingredients provide all 9 essential amino acids when combined.
Complete with melty cheese and a homemade creamy mushroom sauce, this Slow Cooker Broccoli, Brown Rice, and Cheddar Casserole will give your taste buds a reason to celebrate.
19. Peanut Butter
The savory spread delivers a healthy dose of magnesium. Oftentimes considered a guilt-ridden indulgence due to its caloric profile, peanut butter (enjoyed in moderation) can fight cravings and actually help with weight loss!
The killer chocolate-peanut butter combo make these guilt-free Chocolate Cupcakes with Peanut Butter Frosting to die for!
20. Tofu
These chewy, nutrient-rich blocks can serve as a base in countless dishes with their subtle flavor and firm texture. The low-calorie superfood boasts high amounts of protein and hooks you up with calcium, magnesium, and iron.
You don’t have to be a pro in the kitchen to make your own tofu! Check out our DIY How to Make Tofu.
