The magnesium-rich vegetable that could help with stress relief
Magnesium is trending as the latest natural remedy for improved sleep and stress relief. While magnesium supplements are popular as a possible sleep aid, nutritionists recommend getting your magnesium from food sources — and it's easy to do (more on that in a minute). But a better night’s rest isn’t the only benefit of this essential mineral.
'Magnesium plays a major role in over 300 reactions in your body, says Samantha Cassetty, MS, RD, nutrition and wellness expert, founder of Sam's Plate, and co-author of Sugar Shock. 'It promotes heart health, helps regulate blood pressure and blood sugar levels, and is also crucial for bone health and energy production. Plus, magnesium regulates the stress hormone cortisol and enhances melatonin secretion, so it may help you lower stress and improve sleep.'
The NHS recommends a daily intake for adults of 300mg a day for men (19 to 64 years) and 270mg a day for women (19 to 64 years).
It's pretty effortless to get your daily requirement of magnesium from a healthy diet. Here are the top magnesium-rich foods, from almonds and pumpkin seeds to dark chocolate.
Spinach
Leafy greens including Swiss chard and kale are especially high in magnesium, but spinach has a whopping 156 mg per cup (of boiled spinach). It’s also rich in iron, fibre, and vitamins A and C. Dietician Valerie Agyeman, RDN, host of the podcast Flourish Heights, makes a chicken or tofu whole wheat wrap with black beans and lots of fresh spinach. 'Every ingredient in this warm and hearty lunch option is high in magnesium,' she says.
Almonds, cashews, and peanuts
Nutrient-dense nuts are major magnesium boosters. One ounce of almonds (about 23 nuts or ¼ cup) has 80 mg of magnesium, while the same amount of cashews comes in at 74 mg. 'Two tablespoons of cashew butter provides 83 mg of magnesium,' says Cassetty, who spreads it on banana slices for a magnesium rich snack. Peanut butter is another good choice since 2 tablespoons has 49 mg of magnesium. Our experts recommend choosing a nut butter without added oils or sugars.
Chia, flax, and pumpkin seeds
Seeds, especially pumpkin, are an excellent source of magnesium. An ounce (1 serving) of pumpkin seeds has 156 mg, which is 37% of the Daily Value (DV). 'A serving of pumpkin seeds also have 8 grams of plant-based protein, and contain 13% of your daily iron needs,' says Cassetty. Sprinkle pumpkin or flax seeds on a salad or make a batch of overnight oats with chia seeds, which are both high in the mineral. These seeds are also packed with iron, omega-3 fatty acids and fibre.
Oats
A small serving of whole grain oats (ie: half a cup of dried oats) provides you with over 13% of your magnesium DV. If you top your breakfast oatmeal with bananas and flax seeds, you’ve bumped that percentage up by a few nutritious notches.
Dark chocolate
This sweet(ish) treat provides 65 mg of magnesium in a 1-ounce serving, not to mention that it’s also loaded with antioxidants and minerals. 'Choose a dark chocolate with 70-85 % cocoa solids,' says Cassetty. A small square is a perfect after dinner or bedtime snack.
Black beans
One cup of canned black beans supply 84 mg of magnesium. 'You’ll also get 17 grams of fibre and 15 grams of protein,' says Cassetty. She makes a magnesium-rich taco salad using black beans and avocado on top of chopped spinach.
Edamame
Edamame (also known as soybeans) is a superfood because it’s a great source of protein, calcium, dietary fibre, and magnesium. 'A bowl of steamed edamame makes for an easy and delicious magnesium-rich snack,' says Agyeman. Edamame has 50 mg per ½ cup.
Quinoa
One cup of cooked quinoa has 118 mg of magnesium. 'Despite technically being a seed, quinoa is considered a whole grain, and it’s higher in protein than many other grain options,' says Cassetty, who substitutes quinoa for rice as a base for a veggie-rich stir-fry or try a mineral- and protein-rich quinoa bowl with black beans and spinach.
Avocado
A whole avocado has 58 mg of magnesium, and is also high in heart-healthy monounsaturated fat and a good source of fibre. Make a lunch of avocado toast with a slice of whole wheat bread (23 mg), and you’ve just doubled your magnesium intake.
Yoghurt
A serving of plain low-fat yogurt is high in magnesium (42 mg), not to mention calcium, protein and gut-healthy probiotics. 'For a frozen snack, I make a dark chocolate cashew yogurt bark recipe,' says Agyeman. Spread plain yoghurt on a baking sheet, top with crushed cashews, pumpkin seeds, and dark chocolate, then freeze.
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