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8 Foods High In Magnesium

8 Foods High In Magnesium

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By Debbie Strong

Few people are aware of the enormous role magnesium plays in our health: It's important to nearly every function and tissue in the body, supports a healthy immune system, prevents inflammation associated with certain cancers, boosts heart health and could even cut your risk for a heart attack. A Harvard University study found that high daily magnesium intake reduced the risk of developing diabetes by 33 percent; still other studies found that the mineral helps ward off depression and migraines. Though supplements are available, most experts say it's preferable to get magnesium naturally from your diet. Here are eight foods that can help.

Dark Leafy Greens
Flickr:Rob.Bertholf
In the nutrition world, dark leafy greens play the role of the ultimate superfood, offering up crucial vitamins and minerals as well as a host of health benefits. Choose raw or cooked baby spinach, collard greens, kale or Swiss chard and you'll be stocking your body with magnesium for very few calories.
Nuts And Seeds
Flickr:HealthAliciousNess
Just a half cup of pumpkin seeds provides nearly 100 percent of the daily requirement for magnesium. Other nuts and seeds high in magnesium include almonds, sunflower seeds, Brazil nuts, cashews, pine nuts, flaxseed and pecans. Include your favorite nuts in a healthy homemade trail mix; it makes the perfect afternoon snack to keep your energy up and hunger levels down.
Fish
Flickr:kurmanstaff
In addition to being great sources of vitamin D and omega-3 fatty acids, fish like mackerel, wild salmon, halibut and tuna will add more magnesium to your menu. Make it a goal to have fish for dinner at least once a week; this tangy Salmon Salad is delicious, easy and perfect for spring.
Soybeans
Flickr:UnitedSoybeanBoard
Soybeans are a nutrient-rich legume carrying a high amount of fiber, vitamins, minerals and amino acids. Snack on a half-cup serving of dry roasted soybeans, which provides nearly half the necessary magnesium for the day, or add shelled soybeans (edamame) to your shopping list. Other legumes rich in magnesium include black beans, kidney beans, white beans, chickpeas, black-eyed peas and lentils.
Avocado
Flickr:ms.Tea
Loaded with multivitamins, heart-healthy nutrients and disease-thwarting chemical compounds, avocados are one of the most nutritious and versatile produce picks around. Add one sliced avocado to your salad or sandwich at lunch, and you'll easily consume 15 percent of the recommended daily amount of magnesium.
Bananas
Flickr:tbridge
Bananas may be better known for being rich in heart-healthy and bone-strengthening potassium, but a medium-sized banana also provides 32 milligrams of magnesium, along with vitamin C and fiber. At only about 100 calories, this is a foolproof fruit to pop in your bag for a portable breakfast or an easy-on-the-go snack. Of course, many other fruits can add magnesium to your diet, including strawberries, blackberries, grapefruit and figs.
Dark Chocolate
Flickr:www.schoko-riegel.com
As if you needed another reason to indulge in rich dark chocolate, it's also a magnesium-booster. One square of the sweet stuff provides 24 percent of the daily value of magnesium for only 145 calories, in addition to antioxidants that can help lower blood pressure, improve blood flow and boost overall heart health. Paired with fresh fruit, dark chocolate makes a decadent and healthy after-dinner dessert.
Low-Fat Yogurt
Flickr:kurafire
Magnesium and calcium make a wonderful health duo, because when you're getting enough magnesium, this makes it easier for your body to absorb calcium and put it to good use. That's why almost all milk products are recommended for getting more magnesium; roughly 19 milligrams of the mineral are found in one container of low- or nonfat yogurt, which, along with a fiber-rich fruit, makes an easy breakfast choice.

More from Everyday Health:
7 Things You Never Knew Lemons Could Do
This Is Your Heart on Energy Drinks
6 Foods Nutrition Experts Won't Eat

8 Foods High In Magnesium originally appeared on Everyday Health

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