3. mackerel. hitting the fish counter can also help you bump up the magnesium in your daily eats. mackerel is an especially good source, with 82 milligrams of magnesium in three ounces, says turoff. that’s about 20 percent of guys’ daily magnesium needs and 25 percent of women’s. not to mention, the fish also contains omega 3 fatty acids. Greens. dark and leafy greens qualify as a superfood, with magnesium content being just one of their many superpowers. spinach (cooked): 1 2 cup = 78 mg of magnesium. swiss chard (cooked): 1 2 cup.
As with other nutrients, it’s always best to get your magnesium from foods instead of supplements. here’s a list of natural sources of magnesium: 1. nuts and seeds. pumpkin seeds, 1 ounce (156. 6. yogurt. this popular dairy product is full of protein and gut friendly probiotics and provides 42 mg of magnesium in every cup. ( 1) yogurt also contains calcium, b vitamins, phosphorus, and potassium and is often fortified with vitamin d, making it one of the healthiest, magnesium rich foods out there. Beans and lentils are excellent sources of magnesium. lima beans, white beans, black beans, and lentils are especially high in this vital nutrient. lima beans: 126 mg per cooked cup, or 30% of the. Spinach. caitlin bensel. many leafy greens contain magnesium, and spinach tops the list at 78 milligrams per 1 2 cup serving of cooked leaves. you'll also be closer to hitting your daily iron and vitamin a quota, making spinach one of the healthiest foods you can eat.
Beans and lentils are excellent sources of magnesium. lima beans, white beans, black beans, and lentils are especially high in this vital nutrient. lima beans: 126 mg per cooked cup, or 30% of the. Spinach. caitlin bensel. many leafy greens contain magnesium, and spinach tops the list at 78 milligrams per 1 2 cup serving of cooked leaves. you'll also be closer to hitting your daily iron and vitamin a quota, making spinach one of the healthiest foods you can eat. 9. almonds: 76.7 mg, 18% dv. just one ounce of almonds (about a handful) gives you 18 percent of your magnesium dv. this crunchy nut is also rich in skin healthy vitamin e, gut nourishing fiber and energy supporting vitamin b2. other nuts high in magnesium include cashews (17 percent dv) and peanuts (11 percent dv). Here are 10 healthy foods that are high in magnesium. 1. dark chocolate. dark chocolate is very rich in magnesium, with 65 mg in a 1 ounce (oz), or 28 grams (g), serving, which is about 15% of the.
Comments are closed.