8 Vegetables That Are Rich in Magnesium
In recent years, magnesium has gained attention for its numerous health benefits. From reducing the risk of type 2 diabetes and high blood pressure to preventing cardiovascular disease and supporting brain health, magnesium is becoming recognized as a superfood. Michelle Routhenstein, a preventive cardiology dietitian, highlights magnesium’s benefits for menstruating women, such as easing migraines and PMS symptoms.
While getting enough magnesium is generally attainable through a balanced diet, individuals with dietary restrictions or absorption issues may need to consider supplementation, according to Elizabeth Moore, a nutrition expert. Magnesium works synergistically with other nutrients like vitamin D for absorption and plays a role in calcium and potassium absorption.
To maintain adequate magnesium levels, focus on incorporating magnesium-rich foods like leafy green vegetables, whole grains, legumes, nuts, seeds, and fortified foods into your diet. Vary your meals to ensure a diverse nutrient intake. Try creating nutrient-dense grain bowls with a variety of magnesium-rich ingredients for a tasty and nutritious meal.
Here are some vegetables with high magnesium content that you can add to your diet:
– Swiss chard: Contains 150 mg of magnesium per half cup and is rich in fiber, sodium, and flavonoids.
– Spinach: Provides 78.5 mg of magnesium per half cup and is a good source of vitamins A, C, K, and folate.
– Artichoke: Offers 35.3 mg of magnesium per half cup and is packed with folate and vitamin C.
– Parsnip: Provides 22.6 mg of magnesium per half cup and is a nutritious addition to your meals.
One serving of parsnip contains a significant amount of magnesium, as well as vitamin C, vitamin K, folate, and potassium. Parsnips are believed to offer numerous health benefits, with flavonoids and polyacetylenes providing anti-inflammatory and antifungal properties. These compounds also help relieve spasms, increase blood flow, and may act as an antidepressant.
Collard greens are another excellent source of magnesium, with half a cup cooked in oil providing 18.9 mg. These leafy greens are also rich in vitamins A, C, and K, as well as iron and calcium. Their high fiber content makes them a great choice for lowering high blood pressure and unhealthy LDL cholesterol levels.
Boiled potatoes with their skin offer 17.2 mg of magnesium per half cup, along with vitamin C and potassium. Potatoes are known for their resistant starch, which may help reduce the risk of diabetes, obesity, and high cholesterol, while promoting intestinal health.
Kale, an ancient vegetable originally from Turkey, contains 14.75 mg of magnesium in half a cup when boiled. This nutrient-dense green is packed with vitamins A, B6, C, K, and folate, as well as fiber, carotenoids, and manganese. It has been shown to aid in the treatment of gastric ulcers and support weight management.
Arugula provides 4.7 mg of magnesium in half a cup when eaten raw, along with vitamins A, C, and K. This delicate leafy green is rich in antioxidants and glucosinolates, which may help delay or prevent the onset of chronic diseases and certain cancers. Nitrate-rich vegetables like arugula can also promote oral health by supporting beneficial nitrate-reducing bacteria, potentially preventing oral health issues such as cavities, gum disease, and bad breath.
