Magnesium is an important mineral and involved in hundreds of chemical reactions in your body, which helps you maintain good health. You can easily meet your daily needs by eating foods high in magnesium. So here are 10 healthy foods with rich of manganese you can have.
1. Whole Wheat
Most whole grains are a good source of magnesium, but whole wheat flour wins with 160 mg per cup. Use whole wheat instead of white flour for baking, and buy whole wheat bread at the store.
2. Spinach
Dark, leafy greens are rich with nutrients, and spinach is no exception. One cup of boiled spinach has 157 mg of magnesium.
3. Quinoa
Quinoa is prepared and eaten in a way that's similar to rice. It's known for its many health benefits, including a high protein and mineral content. One cup of cooked quinoa has 118 mg of magnesium.
4. Almonds
Not only are almonds a healthy snack, but they're also packed with magnesium. One ounce of almonds has 80 mg, or about 20 percent of your recommended daily intake. Toasted almonds can be added to a variety of dishes for extra texture and flavor.
5. Cashews
Another healthy snacking nut, cashews are also a good source of magnesium. One ounce has 74 mg of the mineral. Eat cashews by themselves or add them to a side salad for dinner.
6. Black Beans
All beans have health benefits, but when it comes to magnesium, black beans come out on top. They boast 60 mg per cup. Warm up this winter with spicy black bean chili, or try making easy black bean dip for your next gathering.
7. Edamame
Edamame is soybeans still in the pods. They're usually steamed or boiled and can be eaten plain or added to a dish. Half a cup of shelled, cooked edamame beans has 50 mg of magnesium.
8. Peanuts
Two tablespoons of peanut butter contain 49 mg of magnesium.
9. Tofu
Tofu is an excellent meat substitute, whether you're a vegetarian or just looking to switch things up a bit. Half a cup of tofu has 37 mg of magnesium.
10. Sesame Seeds
Sesame seeds are often used in Asian-style cooking. They're also a way to add extra nutrients to your meal. One tablespoon of sesame seeds has 32 mg of magnesium.
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