Magnesium is one of the most essential minerals because it plays a vital role in many of the body functions. Studies have found that eating a magnesium-rich plant-based diet can help in improving your overall health. This mineral is linked with many chemical reactions happening in your body. According to experts, you need to take around 400 mg of magnesium daily.
This article discusses few popular plant-based foods high in magnesium to be included in your plant-based meal.
Leafy Green Vegetables
Kale, spinach, turnip greens, mustard greens, and collard greens are some of the most common leafy green vegetables available in the market. They are packed with many healthy nutrients, for example, magnesium. A cup of cooked spinach offers nearly 157 mg of magnesium. This accounts for about 39 % of magnesium’s daily requirement. In addition to magnesium, leafy greens also contain manganese, iron, vitamin A, vitamin C, and vitamin K. Some studies have shown that certain plant compounds in leafy green can even reduce the risk of cancer.
Undoubtedly, bananas are popular worldwide. Alongside being famed for their rich potassium profile, bananas also contain magnesium and many other healthy nutrients. A large banana provides 37 mg of magnesium or 9 % of the daily requirement. Bananas are also packed with essential nutrients like manganese, fiber, vitamin B6, and vitamin C. They also contain resistant starch, which helps in lowering blood sugar levels and inflammation.
Whole grains are loaded with several healthy nutrients, including magnesium. A 1-ounce serving of dry buckwheat delivers 65 mg worth of magnesium. Many varieties of whole grains contain nutrients like selenium, fiber, manganese, and B vitamins. They are the founts of several antioxidants and protein.
Seeds offer good amounts of magnesium, for instance, flax seeds, pumpkin seeds, and chia seeds. Studies have shown that pumpkin seeds particularly are rich in magnesium. Merely one-ounce serving of pumpkin seeds guarantees 150 mg magnesium. Additionally, seeds are also great founts of several antioxidants as well as omega-3 fatty acids. Consuming seeds daily can help in lowering cholesterol levels.
Tofu, which is also famed as the best plant-based meat, is made by condensing soy milk. It is the prime source of plant-based protein. It is also rich in magnesium and several healthy nutrients. 100-gram of tofu offers 53 mg of magnesium. It also contains calcium, selenium, iron, and manganese in large quantities.