Increase Magnesium in your Diet!

In my last post I explored the ‘Forgotten Mineral Magnesium’ and the numerous health benefits. Now that you understand the importance of magnesium, let’s explore the best dietary sources to increase your magnesium intake!

1. Nuts and Seeds!

Filled with heart healthy fats, nuts and seeds are a healthy addition to your diet and a super source of magnesium:

• Pumpkin seeds (1/4 cup) = 187 mg (58%)
• Brazil nuts (1/4 cup) = 133 mg (38% DV)
• Almonds, roasted (1/4 cup) = 110 mg (31% DV)

2. Eat your Greens!

Looking for a reason to add fresh spinach salads, sautéed kale or steamed Swiss Chard to your dinner? Check out all the magnesium in these green foods:

• Spinach, Boiled (1/2 cup) = 83 mg (24% daily value)
• Swiss Chard, boiled (1/2 cup) = 80 mg (23%)
• Edamame, soybeans (1/2 cup) =52 mg (15% DV)

This Spinach Salad Dressing recipe will have boosting your magnesium intake!

3. Beans and Lentils:

These great vegetarian protein sources are also very high in magnesium:

• White beans (3/4 cup) = 99 mg (28%)
• Baked beans (3/4 cup) = 80 mg (23%)
• Chickpeas (3/4 cup) = 51 mg (15%)

Italian Beans on Toast recipe is a way to boost your magnesium intake!

Bottom Line:

As you can see above, emphasizing a plant based diet rich in colourful vegetables and protein alternatives is an excellent way to meet your dietary magnesium needs! Trust me, your heart will thank you for it. Remember that it is always best to go with food sources first instead of choosing vitamin supplements. Finally, be sure to speak with a Registered Dietitian before taking magnesium supplements to guard against excessive consumption, possible drug interactions and unfavourable side effects.