5 Foods with More Magnesium Than Pumpkin Seeds

Magnesium is a mineral that plays an essential role in the nerve function, the response to stress, the regulation of blood sugar and blood pressure, bone health and many other important processes.

Pumpkin seeds, also known as Pepitas, are known for their impressive magnesium content, offering 156 milligrams per ounce, which covers 37% of the daily value (DV).

While pumpkin seeds can help you meet your magnesium needs, There are several other foods that contain more magnesium per portion.

Here are 5 foods with more magnesium than pumpkin seeds.

• Magnesium contents: 157 vintage per cooked cup, or 37% of DV
• Health benefits: Spinach is a cruciferous vegetable full of nutrients. This dark leafy green offers a good source of folate, vitamin A, vitamin E, vitamin K, iron and manganese. Spinach is filled with antioxidant plant compounds, such as lutein and zeaxanthin carotenoids, which protect against cell damage.
• How to use: Spinach is a versatile leafy green that works well in a variety of recipes. You can throw fresh spinach into salads, soups and smoothies, or sauté it quickly with chopped garlic for a simple accompanying dish full of nutrients.

• Magnesium contents: 210 milligrams per ounce, or 50% DV
• Health benefits: In addition to magnesium, hemp seeds are loaded with essential nutrients such as proteins, healthy fats, vitamin B6 and zinc. A portion of 1 ounce of hemp seeds provides 9.5 grams of plant protein, making it a source of convenient protein for those who follow vegan or vegetarian diets. Hemp seeds are also rich in polyunsaturated fatty acids, which have anti-inflammatory properties.
• How to use: Hemp seeds can be sprinkled on dishes such as oatmeal, chia pudding, salads and smoothie bowls, and can be incorporated into homemade energy balls and a mixture of trails.

• Magnesium contents: 160 milligrams per cooked cup, or 38% DV
• Health benefits: Amarante is considered a pseudocery, which is a plant that produces seeds or fruits that are used as grains. This source of carbohydrates naturally gluten -free contains 38% of Magnesium DV per cut, exceeding the quantity found in more popular grains and pseudoceres such as quinoa and oats. The amaranth is also rich in protein and fiber, providing 9.35 grams and 5.17 grams per cut, respectively.
• How to use: Amarante has a hazelnut and earthy flavor and can be appreciated in sweet and savory recipes. Try to use Amarante cooked as hot cereals in the morning or as a creamy accompanying dish for lunch or dinner. The cooked amaranth can also be added to soups, stews or salads to increase their magnesium content.

• Magnesium contents: 204 milligrams per ounce, or 57.14% of DV
• Health benefits: Cocoa powder, unlike cocoa powder, it is at least, which gives it a richer flavor and a higher concentration of antioxidants. Cocoa powder is one of the richest sources of flavonol antioxidants, which have powerful antioxidant and anti-inflammatory properties. Studies show that a diet rich in flavonols can help reduce the risk of conditions such as heart disease and certain cancers, although more research is necessary.
• How to use: Cocoa powder can be used as cocoa powder and is a rich magnesium addition to your diet. Try to add it to pastries such as breads and muffins, sprinkling it on yogurt or smoothies, or whisking it in your favorite milk.

• Magnesium contents: 280 milligrams per ounce, or 66.6% of DV
• Health benefits: Rice sound is a sub-product rich in nutrients from the treatment of rice made from the outer layer and the germ of the rice nucleus. Rice sound is rich in several nutrients, including magnesium and B vitamins, and is a good source of fiber, offering 6 grams or 21.4% of DV per ounce. Adding rice sound to your diet can help support weight management, improve blood sugar and blood lipid levels and reduce blood pressure.
• How to use: Rice sound can be added to bakery products, such as breads, cakes and muffins for a nutrient increase, and can also be mixed in smoothies, oatmeal and yogurts.

Pumpkin seeds are one of the best sources of magnesium you can eat, but several other foods provide even more of this essential mineral per portion.

Foods such as hemp seeds, spinach, amaranth, cocoa powder and rice sound not only exceed pumpkin seeds in their magnesium content, but also offer additional nutrients and health benefits.

To meet your daily needs, aim to include a variety of foods rich in magnesium such as seeds, beans, whole grains, leafy fruits and vegetables in your diet.