Trying To Boost Your Magnesium Intake? These 11 Vegetables Can Help

Magnesium is a mineral necessary for critical processes such as blood sugar and regulation of blood pressure, bone health, nerve function, DNA synthesis and stress response.

Studies show that less than half of adults in the United States have enough magnesium daily. The good news? You can increase your intake naturally by eating more vegetables rich in magnesium.

Magnesium: 157 milligrams (mg) per cooked cup, or 37% of the daily value (DV)

Spinach is a green leafy vegetable filled with magnesium. It is also rich in folate, iron and calcium and provides several antioxidants. For example, it is a rich source of vitamins C and E, which have powerful antioxidant properties.

Spinach is full of carotenoid antioxidants lutein and zeaxanthine, which support eye health. Lutein and zeaxanthine protect your eyes from cellular damage that leads to eye diseases such as age -related macular degeneration (ARMD), the main cause of vision loss in the elderly.

Spinach can be appreciated raw in salads or jumped with garlic and olive oil for an easy and healthy accompanying dish.

Magnesium: 150 mg per cooked cup, 36% of DV

Like spinach, the card with card is a green green in magnesium. It is also rich in potassium, which helps control blood pressure. A cup of cooked beacon contains 20% of your daily potassium needs.

After a diet rich in magnesium and potassium could help reduce blood pressure, which can reduce the risk of heart disease.

Try adding soups, stews and egg dishes.

Magnesium: 99.2 mg per cooked cup, 24% of DV

Edamame is an immature soy that can be appreciated alone or added to dishes such as salads and cereal bowls.

A cup of cooked edamame provides 18.5 grams of protein. Edamame can help people follow plant diets based on plants, such as vegan diets, to meet their daily protein needs. Protein is necessary for critical processes such as the production of hormones and neurotransmitters and the growth of muscle tissue.

Edamame is also rich in other essential nutrients, such as iron, folate and potassium.

Magnesium: 88.2 mg per cooked cup, 21% of DV

The Gland squash is a winter squash that has a soft flesh. It is rich in vitamin A, vitamin C, B vitamins and potassium.

A cup of cooked acorn squash contains 9 grams of fibers, which covers 32% of your daily fiber needs. The fibers help keep the stools regular and fuel the growth of beneficial bacteria in the serious intestine. It also helps promote healthy regulation of blood sugar and can help you feel full after meals.

The glans squash can be cooked, roasted or steamed for a tasty accompanying dish. Another advantage is that the outer skin is edible when it is properly cooked, so it is not necessary to peel it before cooking.

Magnesium: 71.4 mg per cooked cup, 17% of DV

The artichokes are rich in fiber, vitamins C and K and potassium.

A cup of artichokes cooked at 9.5 grams of fibers, or more than 34% of DV. The artichokes contain prebiotic fibers, which feed beneficial bacteria in your large intestine. These bacteria close or decompose prebiotics, releasing compounds called short chain fatty acids (SCFAS). SCFA promotes intestinal health by acting as an energy source for cells that line your intestinal tract and regulating intestinal inflammation.

Try adding artichoke hearts to salads and pasta dishes.

Magnesium: 71.3 mg per cooked cup, 17% of DV

Like EDAMAME, lenses are an excellent source of protein and plant -based fibers. A cup of lenses provides 17.9 grams of protein and 15.6 grams of fiber, which covers 55% of your daily fiber needs.

Proteins and fibers can support healthy body weight by slowing digestion and stimulating the release of hormones that make you feel full. They can also help you manage your global calories.

Lentils also provide folate, zinc, iron, potassium and copper. Try to use them in plant -based dishes such as soups, vegetarian burgers and salads.

Magnesium: 62.4 mg per cooked cup, 15% of DV

The peas are rich in protein, fiber, vitamin C, iron and folate, a vitamin B necessary for cell division, DNA synthesis and red blood cell growth.

Folate is essential for fetal growth and development, manufacturing food rich in folate, such as green peas, particularly important for pregnant women.

A cup of cooked pea covers 16.8% and 25% of the Folate DV for pregnant and non -pregnant women, respectively.

Use peas in rice and pasta dishes, or try to crush the cooked peas in a tasty and colorful dip.

Magnesium: 45.2 mg per cooked cup, 11% of DV

The parsnips are raised in several vitamins and minerals. A cup of cooked parsnips covers 20% of DV for fibers.

The parsnips are also rich in vitamin C, which works as an antioxidant and is necessary for immunity, collagen, the production of neurotransmitters and many other important processes.

The parsnips can be roasted, boiled and crushed or razed raw in salads.

Magnesium: 5.5 mg per cooked cup, 11% of DV

The curly cabbage is a very nutritious cruciferous vegetable. It is a good source of fiber, calcium, iron and vitamin A.

A cup of cooked cabbage covers more than 100% of your daily needs in vitamins C and K. Vitamin K is essential for skeletal health, blood clotting, brain function and many other important functions.

Try cutting the raw cabbage in salads or adding them to soups, stews and omelets.

Magnesium: 39.2 mg per cooked cup, 9% of DV

These root vegetables in bright colors contain many beneficial plant compounds, including betalains and nitrates. Strongers and nitrates support the function of blood vessels and promote healthy regulation of blood pressure, thus supporting heart health.

The beets are delicious boiled or roasted and make a colorful addition to dishes such as salads and soups.

Magnesium: 32.8 mg per cooked cup, 8% of DV

Broccoli contains several essential nutrients, including magnesium.

A cup of cooked broccoli offers more than 100% of your vitamin C needs and more than 40% of the daily value for the Folat, which both play important roles in the body.

Broccoli is generally appreciated steamed or sautéed, but it is also delicious roast, baked and raw.

Magnesium plays essential roles in health, such as supporting healthy blood sugar and blood pressure regulation. Unfortunately, most people don’t have enough.

To increase your intake of this essential nutrient, try to incorporate vegetables rich in magnesium, such as spinach, kale, glans squash, edamame, artichokes and parsnips, in your diet.