Foods that are high in magnesium should be incorporated into your daily diet to ensure that you get adequate amounts of this essential vitamin. It can be very easy to fit in all that you need, especially if you have a good understanding the foods that have the highest concentration of magnesium. Like any other vitamin, deficiencies can cause some serious health problems to instead of risking the chance, consider consuming one or more of the following foods on a regular basis.
Not only are black beans delicious and full of fiber, but they are hearty enough to keep you full and satisfied throughout the day. They also pack a hefty amount of magnesium in them. Each cup of cooked black beans provides 120 mg of magnesium. They can be incorporated into every day meals such as in chili, soup, and in tacos. Black bean salads that include avocado, tomatoes, garlic, basil, oregano and a fat free Italian dressing is also a refreshing option.
At 170 mg of magnesium per four ounce serving, this is a nice choice to include in your regular diet. Halibut provides essential omega 3 fatty acids as well, making them an all around healthy choice. It can be added to pastas or eaten with potatoes and a big salad. Halibut can also be grilled at barbeques or incorporated into holiday dishes. Try using bold seasonings and vary them each time you prepare the halibut. This will provide a different experience each time you eat it so you’ll never get tired of it.
An ounce of pumpkin seeds provides 151 mg of magnesium, making them a viable option for nutrition. They are tasty when they’re baked or broiled, but there are many other uses for seeds like these too. For example, they can be included in homemade granola that has coconut, raisins, almonds, walnuts, prunes, carob or cocoa chips and sunflower seeds. They can also be tossed with a salad for added crunch and they make a terrific topping for casseroles and pastas.
There is 157 mg of magnesium found in a cup of cooked spinach. Whether its baby spinach, homegrown spinach, or a store bought variety, spinach is extremely good for you in a number of ways. It provides all the essential antioxidants like vitamins A, C and E and it’s also a wonderful source of calcium. You can add spinach to spaghetti sauce, salads, pastas and potatoes. Consider using spinach, rice and seasonings to stuff mushrooms or bell peppers with.
Okra is a food that’s overlooked a lot of the time, although it does provide 94 mg of magnesium per serving. The truth is that okra can be incorporated into your diet pretty easily. Curry okra, okra tempura and cheesy okra is just the tip of the ice burgh. It’s full of calcium and iron, in addition to essential vitamins and minerals. So incorporating them into your regular diet is a great way to increase magnesium and other health benefits for the entire family.