It’s estimated that around 80% of Americans have a magnesium deficiency. Magnesium is an extremely important mineral, responsible for over 300 biochemical functions in the body. Research has shown that magnesium plays an important role in preventing several serious health issues.
According to a recent study, more than 1 million people across nine countries who consumed the most magnesium tested at a lower risk of some major health issues. They showed a 10% lower risk of coronary heart disease, a 12% lower risk of stroke, and a 26% lower risk of type 2 diabetes.
Lead author on the study, Fudi Wang, Ph.D., explained the results. “Our meta-analysis provides the most up-to-date evidence supporting a link between the role of magnesium in food and reducing the risk of disease.”
A magnesium deficiency puts you at a greater risk for developing these serious health conditions, along with many others. Here are nine magnesium-rich foods you need to add to your diet:
Spinach is an excellent source of magnesium. One cup of spinach contains 157 milligrams! Along with magnesium, spinach also provides the body with essential vitamins and minerals it needs to keep things running smoothly.
2. Swiss Chard
Swiss chard is incredibly nutrient-dense. Just one cup contains 154 milligrams of magnesium. The many antioxidants found in Swiss chard help promote eye health, reduce inflammation, and regulate blood sugar levels.
3. Pumpkin Seeds
Several different types of seeds are high in magnesium, including pumpkin seeds! Snacking on just 1/8 cup of pumpkin seeds will provide your body with 92 milligrams of magnesium. These small seeds can help energize your body, stabilize your blood pressure levels, and keep your heart healthy!
One medium avocado provides your body with 58 milligrams of magnesium. Avocados are also high in potassium, Vitamin K, and B vitamins. The monounsaturated fats in avocados help keep your heart healthy and strong! Studies have shown that avocados can help reduce inflammation and improve cholesterol levels.
Several different types of nuts are high in magnesium. Almonds, cashews, and Brazil nuts can all help you reach your daily magnesium goals. Nuts are also a good source of fiber and monounsaturated fat. They’ve been shown to help improve blood sugar and cholesterol levels.
7. Raw Cacao
Cacao is one of the highest plant-based sources of magnesium. Snacking on a small chocolate bar made from raw, organic cacao during an afternoon slump can help turn your glucose into energy, giving you clarity and focus!
One large banana contains 37 milligrams of magnesium. Bananas are also full of Vitamin C, Vitamin B6 and fiber. The potassium in bananas has been linked to a reduced risk of heart disease and lower blood pressure levels.
8. Black Beans
Add 1/2 cup of black beans to your meal to gain 60 milligrams of magnesium. Black beans are also a good source of protein and fiber, which can help regulate digestion. Research has shown that beans and legumes can help prevent cardiovascular disease and blood sugar problems.
Just 1/2 cup of figs contains 50 milligrams of magnesium. They also contain potassium, calcium, iron, and copper. The antioxidants in figs help support the immune system to keep the body healthy and strong.