Magnesium is found in food in small amounts. The highest levels are in green leafy vegetables, whole grains, nuts, and seeds. Magnesium is also found in some seafood, such as oysters, salmon, and shrimp.
Magnesium is an important mineral for the body. It helps to maintain normal muscle and nerve function, supports a healthy immune system, and keeps bones strong. Magnesium also helps regulate blood sugar levels and promotes normal blood pressure.
Pumpkin seed – kernels: Serving Size 1 oz, 168 mg
Pumpkin seeds are an excellent source of magnesium. One ounce of pumpkin seeds contains 168 mg of this important mineral, which is more than 40% of the Daily Value for magnesium. Pumpkin seeds are also a good source of protein, iron, and zinc.
Pumpkin seeds have many health benefits due to their nutrient content. They have been shown to improve heart health, blood sugar control, and weight management. Additionally, pumpkin seeds contain compounds that can boost brain health and protect against certain cancers.
Due to their high magnesium content, pumpkin seeds may be especially beneficial for people with type 2 diabetes. This condition is characterized by high blood sugar levels, which can damage the body over time. Magnesium helps regulate blood sugar levels by facilitating the movement of glucose into cells .
In one study in people with type 2 diabetes, those who took a magnesium supplement had lower fasting blood sugar levels than those who did not . Another study found that magnesium supplementation improved insulin sensitivity in people with type 2 diabetes . These findings suggest that pumpkin seeds could help improve blood sugar control in people with this condition.
Almonds, dry roasted: Serving Size 1 oz, 80 mg
Almonds are a good source of magnesium. One ounce of dry roasted almonds contains 80 mg of magnesium. This is about 20% of the daily recommended intake for adults. Almonds are also a good source of other nutrients, including protein, fiber, and vitamin E.
Spinach, boiled: Serving Size cup, 78 mg
Spinach is a nutrient-rich leafy green vegetable that has many health benefits. One cup of boiled spinach provides 78 mg of magnesium, which is nearly 20% of the daily recommended intake for adults. Magnesium is an essential mineral that plays a role in over 300 biochemical reactions in the body, including energy production, muscle contraction, and nerve function. Spinach is also a good source of iron, calcium, potassium, and vitamins A and K.
Health Benefits
There are many health benefits associated with consuming magnesium-rich foods like spinach. For one, magnesium can help to regulate blood pressure levels by promoting vasodilation (widening of the blood vessels). Magnesium also helps to maintain healthy bones and teeth by supporting calcium absorption and metabolism. Furthermore, this essential mineral is involved in glucose metabolism and insulin sensitivity, which are important factors in managing diabetes. Finally, magnesium has been shown to reduce the risk of migraines and other types of headaches by relaxing muscles and reducing inflammation.
How to Include Spinach in Your Diet
Spinach can be enjoyed cooked or raw depending on your preference. When cooking spinach, simply boiling it for a few minutes until wilted is all that is needed – no need to overcook as this will lead to nutrient loss. To enjoy spinach raw, add it to salads or smoothies or use it as a wrap filling instead of lettuce leaves. However you choose to enjoy it, adding spinach to your diet is a delicious way to increase your magnesium intake!
Cashews, dry roasted: Serving Size 1 oz, 74 mg
Cashews are a popular type of tree nut that is often consumed as a snack or used as an ingredient in various recipes. While cashews are relatively high in fat, they are also a good source of several nutrients, including magnesium.
Magnesium is an important mineral that plays a role in many bodily functions. It is involved in energy production, muscle contraction, and nerve function, among other things. Magnesium deficiency can lead to various health problems, such as fatigue and muscle cramps.
Cashews are a good source of magnesium, providing 74 mg per 1-ounce (28-gram) serving. This represents 18% of the daily recommended intake for magnesium (400 mg). Additionally, cashews are a good source of other nutrients, such as copper and phosphorus.
Pumpkin seeds in shell: Serving Size 1 oz, 74 mg
Pumpkin seeds are a good source of magnesium. One ounce of pumpkin seeds in the shell provides 74 mg of magnesium. Pumpkin seeds are also a good source of phosphorus, potassium, and zinc.
Peanuts, oil roasted: Serving Size cup, 63 mg
Magnesium is a mineral that’s crucial to the body’s function. Peanuts are a good source of magnesium, providing 63 mg per cup. Magnesium is involved in over 300 biochemical reactions in the body and is important for many bodily functions, including muscle contraction, nerve transmission, energy production, and bone mineralization. Peanuts are also a good source of other nutrients like vitamin E, niacin, and folate.