16 Easy Snacks That Are Surprisingly High in Magnesium

Magnesium is a mineral your body needs to keep your bones strong, regulate blood pressure and face stress. But most people don’t have enough.

Fortunately, eating a variety of meals and snacks rich in magnesium can help you reach your daily magnesium needs.

Magnesium: 154 mg per ounce, or 37% of the daily value (DV)

Pumpkin seeds are an excellent source of magnesium. They are also rich in plant protein, providing 8.45 grams per ounce.

Advice: For a quick snack, combine pumpkin seeds with other ingredients rich in magnesium, such as dried apricots or dark chocolate.

Magnesium: 162 mg per egg muffin containing two eggs and a cup of spinach, or 38.5% DV

Egg muffins are a simple snack option filled with vitamins and minerals. You can prepare them in advance and make them with ingredients rich in magnesium, such as spinach. An egg muffin containing two eggs also provides 12.52 grams of filling protein.

Magnesium: 82.8 mg per ounce (about a quarter of cup), or 20% DV

Cabjales are a good source of protein from plants, heart fats and vitamins and minerals such as zinc, copper and iron.

They can be appreciated alone or associated with other ingredients rich in magnesium such as dark chocolate chips, pumpkin seeds and dried fruits to make a mixture of healthy trails.

Magnesium: 99.2 mg per cup, or 24% DV

Edamame is an immature soybean on which you can snack. They are rich in protein and fiber, providing 18.5 grams and 8 grams per cooked cup, respectively. Fibers and proteins help you feel full between meals, which can help you eat fewer calories overall to maintain a healthy body weight.

Magnesium: 76.5 mg per ounce, or 18% DV

Almonds are another good source of magnesium and other vitamins and minerals, including vitamin E, a powerful antioxidant necessary for immune function. An ounce of almonds contains 6.8 mg of vitamin E, or 45% of DV.

Most people do not consume enough vitamin E, so nibble on almonds can help you meet your daily needs.

Magnesium: 79 mg per portion based on half avocate and a thick slice of whole grain bread, or 18.8% DV

Avocats are a good source of magnesium. An average avocado (about 201 grams) contains 58.3 mg, or 13.8% of DV.

For a snack rich in magnesium, serve the cut or puree avocado on a whole toast of whole wheat. Whole grains, like whole wheat bread, are a better source of minerals than refined grains.

Magnesium: 146.2 mg or 35% DV

Chia seeds are rich in fiber, healthy and mineral fats such as calcium, zinc, selenium and magnesium.

To make a pudding with chia rich in magnesium, mix 1/2 cup of unsweetened soy milk with 2 tablespoons of chia seeds in a bowl or glass jar, then let it rest in the refrigerator until firm.

Advice: Garnish your pudding with chia with fresh blackberries and chopped nuts for an additional boost of magnesium.

Magnesium: 78.7 mg per cup, or 19% DV

Chickpeas are a good source of potassium. Potassium and magnesium are essential to regulate blood pressure levels, and snacking foods rich in minerals can help lower blood pressure, protecting heart health.

Studies show that people who eat beans regularly, such as chickpeas, have a lower risk of blood pressure and heart disease.

Magnesium: 66 mg per portion of 2 cocoa powder spoons, or 15.7% DV

Cocoa products, such as cocoa powder, are rich in magnesium. Cocoa powder undergoes less treatment than cocoa powder, which gives it a more intense taste. It is also higher in nutrients.

Stimulate your magnesium intake by mixing two tablespoons of cocoa powder in a cup of hot dairy or non -dairy milk. Add a ball of collagen for the skin and joint health, as well as your favorite sweetener.

Magnesium: 118 mg per cup of cooked quinoa, or 28% DV

Quinoa is a gluten -free grain rich in nutrients such as magnesium, full plant proteins, copper, manganese, iron, folate, phosphorus, B6 and zinc.

To make a balanced salad of quinoa rich in magnesium, associate with a quinoa cooked with sautéed vegetables and a source of protein, such as tofu, chicken breast or grilled shrimp.

Magnesium: 63 mg per ounce (cup a quarter), or 13% DV

Awards are a popular snack and for a good reason. They are stable, portable and rich in filling nutrients such as proteins and fibers. They are also filled with vitamins and minerals, such as magnesium.

Advice: Take advantage of peanuts for themselves for a quick snack or associate them with fresh fruit for a more complete option.

Magnesium: 94.8 mg per boat, or 23% DV

Combine peanut butter with bananas creates a snack rich in magnesium which can be appreciated at any time.

To make a banana boat, cut a long slot over the length of a large banana and spread two tablespoons of peanut butter inside. You can also garnish with nuts or dried fruit.

Magnesium: 64.6 mg per ounce of dark chocolate containing 70 to 85% solid cocoa, or 15% DV

Dark chocolate contains a higher percentage of cocoa than semi-sucking milk or chocolate, making it a more concentrated source of minerals, such as magnesium.

Advice: Try to associate dark chocolate with other ingredients rich in magnesium, such as nuts and seeds.

Magnesium: 56.8 mg per box of 6 ounces, or 13.5% of DV

Tuna is a concentrated source of magnesium. It is also rich in protein, with a box of 6 ounces that wraps 40.6 grams.

Try to make tuna salad by mixing tuna with mayonnaise or Greek yogurt, or enjoy canned tuna on a bed of green vegetables, such as spinach or curly cabbage, which are also rich in magnesium.

Magnesium: 41.6 mg per cup, or just under 10% DV

The dried apricots are sweet, soft and filled with essential fibers and minerals such as magnesium, potassium and iron.

Advice: Combine dried apricots with nuts like cashews or almonds, or take advantage of them as a healthier alternative to candy.

Magnesium: 120 mg per cup of cooked black beans, or 29% DV

Black beans are filled with fibers, proteins and several vitamins and minerals, including magnesium.

To make a quick and nutritious black bean salad, mix a box of black beans rinsed with chopped cherry tomatoes, diced red onion and the sliced avocado. Dress your olive oil salad, fresh lime juice and a pinch of salt.

Magnesium: 188 mg or 44.7% DV

Greek yogurt is a dairy product rich in protein filled with vitamins and minerals, such as calcium and magnesium.

To make a perfect Greek yogurt, add 1 cup of blackberries and 1 ounce of pumpkin seeds to a cup of Greek yogurt,

Advice: To increase the magnesium content of your even higher perfume, add a tablespoon of cocoa feathers. These contain 31 milligrams of mg, or 7.3% of DV.

If you are looking to increase your magnesium intake, remember to add more foods rich in magnesium to your diet.

Gerner healthy foods such as nuts, seeds, tuna, roasted chickpeas and dried apricots is an easy way to meet your daily magnesium needs.