What kind food has magnesium

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Learn more about vaccine availability. Advertising Policy. You have successfully subscribed to our newsletter. Related Articles. Feeling Fatigued? Could It Be Magnesium Deficiency? A cup of cooked quinoa offers 8 grams of complete protein and all nine essential amino acids — rare for non-animal protein. It also has 3. Like their black and white bean relatives, edamame AKA immature soybeans! In terms of magnesium, edamame offers up 62 mg for every grams , which equals about a cup.

Plus, edamame is a good source of vegan protein, healthy fiber, antioxidants, and vitamin K! Plus, tuna is chock-full of magnesium with every grams offering 64 mg of this essential mineral. Tofu is perhaps the most well-known source of vegan protein. For every grams of tofu, you get about 60 mg of magnesium. On top of being nutritious, tofu is very versatile. It takes on the flavor of whatever you cook it in. So go ahead and add some to a smoothie; marinade and toss in a Thai curry; or pan fry with a crunchy coating to make faux chicken strips!

Avocados are famous for being a great source of healthy monounsaturated fats, which can help lower cholesterol and improve heart health.

But they have many benefits beyond heart health too…. Just half an avocado has 4. Win, win! Have you tried okra? This often overlooked veggie may help your heart and eyesight and reduce your risk of diabetes.

It also boasts a long list of vitamins including A, C, K, and most of the B vitamins. Specifically, a gram serving of okra provides 57 mg of magnesium. So this nutritious veggie makes a great side dish, and offers a boost of protein and fiber too. Try tossing the pods in oil and seasoning, and grilling them until slightly charred!

You may know that whole grain cereals are healthier than processed cereals — not only for their protein-rich germ, but for their higher mineral content magnesium included! Now, nutrient content may vary depending on which whole grain cereal you choose, but you can expect to get around Some people steer clear of peanuts because of allergy concerns.

Roasted peanuts rival the antioxidant content of blackberries and pomegranate. One of these antioxidants is resveratrol — the famous polyphenol found in red wine — which offers many health-protective benefits. A gram serving provides 24 grams of protein, and just calories.

Plus, scallops offer a generous amount of selenium — an antioxidant mineral that both slows bone loss and supports bone-building. In fact, a gram serving has Prunes have a lot to offer in the health department. Since dehydrated fruit has its water removed, the concentrated version is energy and nutrient-dense compared to fresh fruit. So even though some nutrients like vitamin C are lost during drying, magnesium content remains high. In fact, every grams of prunes approximately 10 fruits delivers 41 mg of magnesium.

Potatoes have a bad reputation for being unhealthy. In fact, potatoes are a good source of fiber, potassium, vitamin C, and vitamin B6. And, of course, they contain a healthy amount of magnesium too.

Specifically, one medium baked potato offers 39 mg of magnesium. Just make them yourself so you can control the salt content, and bake them in the oven for a healthier version of this popular side dish.

Whole grains are superior to processed grains in terms of nutrition — and rice is no exception! Unlike white rice, brown and wild rice have their exterior husks intact. And these husks are chock-full of healthy nutrients.

These kinds of rice are also rich in phosphorus, potassium, and the multi-talented B vitamins. Salmon is well-loved for its subtle, refreshing taste. Beyond the all-important omega 3 fatty acids, salmon is dense in bone-healthy minerals like potassium, selenium, and, of course, magnesium. For every grams of salmon less than half a fillet , you get 37 mg of magnesium. To discover what makes astaxanthin a bone-health super star and where else you can get it!

Pollock is another popular seafood option. This mild, white fish has a similar flavor to haddock or cod, and is sometimes used in fish and chips. And pollock is indeed healthy.

This fish is a great source of lean protein , which as you may know is key for bone health. For every grams of pollock, you get 37 mg of magnesium. Plus, soy milk is usually fortified with some of the same nutrients that you get from traditional milk like calcium, riboflavin, and vitamins A and D.

In fact, every cup of soy milk contains around Lentils are perhaps most well-known for their heart health benefits. This nutrient-dense legume contains fiber, folic acid, and potassium — all of which support heart health.

Incidentally, these nutrients are all beneficial for your bones too! And of course, lentils are a good source of magnesium: grams offers 36 mg. So why not incorporate lentils into your dinner plans? They make a great side dish, and these days, you can even find healthy, lentil-based pastas at the grocery store. Try incorporating more of these foods into your diet to get a magnesium boost. Most whole grains are a good source of magnesium, but whole wheat flour wins with mg per cup.

Use whole wheat instead of white flour for baking, and buy whole wheat bread at the store. One ounce of almonds has 80 mg, or about 20 percent of your recommended daily intake. Cashews have 74 mg per ounce, and 2 tablespoons of peanut butter contain 49 mg of magnesium. These toasted nuts can be added to a variety of dishes for extra texture and flavor. Dark chocolate has 64 mg of magnesium in a 1 oz serving and one square is loaded with antioxidants which is great for heart health.

All beans have health benefits, but when it comes to magnesium, black beans come out on top. They boast mg per cup. Warm up this winter with spicy black bean chili, or try making easy black bean dip for your next gathering.

Edamame are soy beans still in the pods. Avocados are high in B vitamins and Vitamin K, and have more potassium than bananas. Cultured yogurt is a nutrient-rich food that has 30 mg of magnesium per cup and is a great source of protein. Not to mention it contains omega-3 fatty acids, many vitamins and minerals, and gut-healthy probiotics. A recently published study investigates the link between both high and low magnesium serum levels and the risk of developing dementia.