PUMPKIN SEEDS, CHIA SEEDS, SPINACH, ALMONDS, and CASHEWS are plant foods that are very rich in magnesium. Magnesium is essential for maintaining good health and plays a key role in everything from exercise performance to heart health and brain function. Eating a variety of magnesium-rich foods will likely provide enough of this nutrient. Some magnesium-rich plant foods are:
- Pumpkin seeds: 37% of the DV per ounce (28 grams)
- Chia seeds: 26% of the DV per ounce (28 grams)
- Spinach, boiled: 19% of the DV per 1/2 cup (90 grams)
- Almonds: 19% of the DV per ounce (28 grams)
- Cashews: 18% of the DV per ounce (28 grams)
- Black beans, cooked: 14% of the DV per 1/2 cup (86 grams)
- Edamame, cooked: 12% of the DV per 1/2 cup (78 grams)
- Peanut butter: 12% of the DV per 2 tablespoons (32 grams)
- Brown rice, cooked: 10% of the DV per 1/2 cup (100 grams)
- Avocado: 5% of the DV per 1/2 cup (75 grams)
One of its main roles is to act as a cofactor in the biochemical reactions continuously performed by enzymes. It’s involved in more than 600 reactions in your body, including:
- Energy creation: converting food into energy
- Protein formation: creating new proteins from amino acids
- Gene maintenance: helping create and repair DNA and RNA
- Muscle movements: aiding in muscle contraction and relaxation
- Nervous system regulation: regulating neurotransmitters, which send messages throughout your brain and nervous system
Approximately 50% of U.S. adults get less than the recommended daily amount of magnesium, Magnesium supplements may be especially beneficial for older adults and those with a deficiency in this nutrient.
Source: Healthline
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