Magnesium-Rich Vegetables Can Help With Depression
Magnesium continues to be the latest natural remedy for better sleep and stress relief. Although magnesium supplements are popular as a sleep aid, nutritionists recommend getting your magnesium from food sources — and it’s easy to do (more on that in a minute). But a good night’s rest is not the only benefit of this important mineral.
“Magnesium plays a major role in over 300 functions in your body,” says Samantha Cassetty, MS, RD, nutrition and health expert, founder of Sam’s Plate, and co-author. Sugar Shock. “It helps the heart to be healthy, helps control blood pressure and sugar levels, and is important for bone health and energy production. In addition, magnesium regulates the stress hormone cortisol’ and it improves melatonin production, so it can help you reduce stress and improve sleep.”
The National Institutes of Health recommends that adults consume a daily intake of 310 to 320 milligrams for women, and 400 to 420. milligrams for men.
It’s not easy to get your daily requirement of magnesium from healthy foods. Here they are foods high in magnesiumfrom almonds and pumpkin seeds to dark chocolate.
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Leafy greens including Swiss chard and collard greens are very high in magnesium, but spinach has 156 mg per cup (of cooked spinach). It’s also rich in iron, fiber, and vitamins A and C. Nutritionist Valerie Agyeman, RDN, host of the Flourish Heights podcast, makes chicken or tofu wraps with black beans and lots of fresh spinach. “Every ingredient in this warm and delicious lunch option is high in magnesium,” she says.
Almonds, cashews and peanuts
Nuts are great sources of magnesium. One serving of almonds (about 23 nuts or ¼ cup) contains 80 mg of magnesium.while an equal number of cashews come in at 74 mgaccording to the NIH. “Two tablespoons of cashew butter provides 83 mg of magnesium,” says Cassetty, who spreads it over banana slices for a magnesium-rich snack. Peanut butter is another good option since then 2 tablespoons contains 49 mg of magnesium. Our experts recommend choosing nut butters without added oil or sugar.
Chia, flax and pumpkin seeds
Seeds, especially pumpkin, are an excellent source of magnesium. An ounce (one serving) of pumpkin seeds contains 156 mg, which is 37% of the Daily Value (DV). “A serving of pumpkin seeds also contains 8 grams of plant-based protein, and contains 13% of your daily iron needs,” says Cassetty. Sprinkle pumpkin or flax seeds on a salad or make a batch of overnight oats with chia seeds, both of which are high in minerals. These seeds are also full of iron, omega-3 fatty acids and fiber.
Oats
A small serving of whole oats (ie: half a cup of dried oats) provides you with more than 13% of your magnesium DV. If you add bananas and flax seeds to your breakfast oatmeal, you’ve increased that percentage by a few healthy spices.
Dark chocolate
This delicious(ish) treat provides 65 mg of magnesium per 1-ounce servingnot to mention that it is also full of antioxidants and minerals. “Choose dark chocolate with 70-85% cocoa solids,” says Cassetty. A small square is perfect for an after dinner or bedtime snack.
Black beans
One cup of canned black beans provides 84 mg of magnesium. “You’ll also get 17 grams of fiber and 15 grams of protein,” says Cassetty. She makes a magnesium-rich taco salad using black beans and avocado on top of chopped spinach.
Edamame
Edamame (also known as soybeans) is a very tasty food because it is a great source of protein, calcium, dietary fiber and magnesium. “A bowl of roasted edamame makes for a light and delicious magnesium-rich treat,” says Agyeman. Edamame contains 50 mg per ½ cup.
Quinoa
One cup of cooked quinoa contains 118 mg of magnesium. “Even though quinoa is a seed, it’s considered a whole grain, and it has more protein than other grains,” says Cassetty, who replaces rice with quinoa as the base. of cooking vegetables or trying minerals – and a bowl of protein-rich quinoa with black beans and spinach.
Avocadoo
A whole avocado contains 58 mg of magnesium, it’s also high in heart-healthy monounsaturated fats and a good source of fiber. Make a lunch of avocado toast with a slice of whole wheat bread (23 mg), and you’ve just doubled your magnesium intake.
Yogurt
A serving of low-fat yogurt is high in magnesium (42 mg).not to mention calcium, protein and gut-healthy probiotics. “For a frozen snack, I make a dark chocolate cashew bark recipe,” says Agyeman. Spread plain yogurt on a baking sheet, top with crushed cashews, pumpkin seeds and dark chocolate, then freeze.
I’m an editor, copywriter, and skincare junkie. His work is included Cosmopolitan, Harper’s Bazaar, Oprah Daily, Allure, Marie Claireand others. Follow Gina on Instagram.
Stefani (she) is a registered dietitian, NASM certified trainer and director of the Good Housekeeping Institute Nutrition Lab, where she handles all matters related to nutrition, testing and analysis. She holds a bachelor’s degree in nutritional science from Pennsylvania State University and a master’s degree in clinical nutrition from NYU. He is there too Of the Beautiful House exercise and fitness specialist. Stefani is committed to providing readers with evidence-based content to promote healthy food and lifestyle choices. She is an avid CrossFitter and an avid home cook who loves spending time with her seniors enough Greek family.
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