Magnesium is an essential mineral that plays a key role in regulating blood sugar, supporting bone health, aiding nerve function, and maintaining blood pressure. Despite its importance, studies show that less than half of adults in the United States meet the recommended daily intake of magnesium. The good news? You can easily boost your magnesium intake by incorporating magnesium-rich vegetables into your diet.
Here are 11 vegetables that are packed with magnesium and offer a variety of additional health benefits:
Spinach
Spinach is a powerhouse of nutrients. A cooked cup provides 157 milligrams of magnesium, covering 37% of your daily needs. In addition to magnesium, spinach is rich in iron, folate, calcium, and antioxidants that support eye health. Enjoy it raw in salads or sautéed with garlic and olive oil.
Swiss Chard
A cooked cup of Swiss chard contains 150 milligrams of magnesium, or 36% of the daily recommended intake. It also boasts potassium, which can help manage blood pressure. Add Swiss chard to soups, stews, or egg dishes for a nutritious boost.
Edamame
This young soybean is a great source of plant-based protein and magnesium, offering 99.2 milligrams per cooked cup. Perfect for plant-based diets, edamame is rich in protein, iron, and potassium. Use it in salads or grain bowls for a healthy snack or meal.
Acorn Squash
Acorn squash is a delicious and nutritious winter vegetable that provides 88.2 milligrams of magnesium per cooked cup, or 21% of the daily value. It’s also a great source of fiber, which supports digestion and helps maintain healthy blood sugar levels. Try baking or roasting acorn squash for a tasty side dish.
Artichoke
A cup of cooked artichokes delivers 71.4 milligrams of magnesium, or 17% of the daily requirement. Rich in fiber and prebiotics, artichokes support gut health and promote the growth of beneficial bacteria. Add artichoke hearts to salads or pasta dishes for a flavorful addition.
Lentils
Lentils are a nutrient-packed legume that offers 71.3 milligrams of magnesium per cooked cup. They are also high in fiber and protein, making them an excellent choice for those looking to manage their weight and improve digestion. Incorporate lentils into soups, veggie burgers, or salads for a nutritious meal.
Green Peas
Green peas provide 62.4 milligrams of magnesium per cooked cup, or 15% of your daily needs. Rich in fiber, protein, and folate, peas are especially beneficial for pregnant women. Use peas in rice dishes or mash them for a colorful dip.
Parsnips
Parsnips, a root vegetable with a sweet flavor, provide 45.2 milligrams of magnesium per cooked cup. They are also a great source of fiber and vitamin C, which supports immunity and collagen production. Try roasting or mashing parsnips for a hearty dish.
Kale
Kale is a leafy green that offers 5.5 milligrams of magnesium per cooked cup. It’s also packed with vitamins A, C, and K, as well as fiber. Kale is a versatile vegetable—enjoy it in salads, soups, or omelets for a nutritious meal.
Beets
A cup of cooked beets provides 39.2 milligrams of magnesium, or 9% of the daily value. Beets are known for their heart-healthy properties, helping to regulate blood pressure and support vascular health. Roast or boil beets for a colorful addition to salads or soups.
Broccoli
Broccoli is a nutritional powerhouse, offering 32.8 milligrams of magnesium per cooked cup. Though it provides less magnesium than other vegetables, it’s still a great source of vitamin C and folate. Enjoy broccoli steamed, roasted, or raw in salads.
In Conclusion
Magnesium is an essential mineral that supports many critical bodily functions. Increasing your intake of magnesium-rich vegetables, like spinach, kale, acorn squash, and edamame, is a simple way to improve your health. Incorporating these vegetables into your diet can help you meet your magnesium needs while boosting overall well-being.
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