5 Easy Recipes Rich In Amazing Magnesium

This amazing natural mineral can help nearly every cell in your body, but you may not be eating enough foods that are high in magnesium.

October 28, 2016
bowl of pumpkin seeds
Oksana Mizina/ Shutterstock

Many of us don’t have enough foods high in magnesium in our diet. Magnesium is a healthy mineral that plays a starring role in a number of chemical activities in our bodies. It helps maintain normal nerve and muscle functioning, keeps our blood circulating properly, and ensures healthy and strong bones. In addition, a health study by the U.S. Centers for Disease Control (CDC) reported that the risk of metabolic syndrome in women who eat at least the recommended daily amount of magnesium (320 milligrams (mg) a day; men need 420 mg / day) was at least 38 percent lower than the risk for women who didn't get enough. Metabolic syndrome is a cluster of risk factors for heart disease and diabetes that includes excess abdominal fat and high blood pressure.

The natural mineral magnesium, which also eases PMS, asthma, and kidney stones, helps turn food into energy. Without enough magnesium in your daily diet, your body’s cells have to struggle to generate the high energy they need to function. And since magnesium also aids in transmitting electrical impulses across nerves and muscles, without eating healthy foods high in magnesium, muscles will cramp. Magnesium’s role as a health nutrient ensures that the body uses calcium properly, making it a vital mineral for sturdy bones and teeth.

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Related: The 20 Highest Calcium Vegan Foods

All those health benefits sound good, but there's more information. If you eat magnesium-rich foods, you may also help keep your blood pressure at healthy levels. Health studies have found an inverse relationship between dietary magnesium and blood pressure. Also, research has linked magnesium deficiency to a high risk of stroke and preeclampsia (pregnancy-induced hypertension). Plus, the Journal of the American College of Nutrition published a health study showing that low magnesium levels may increase your blood levels of C-reactive protein, one of the key markers of heart disease.

It isn't hard to source foods high in magnesium. Foods that are high in magnesium (in addition to pumpkin seeds, which are packed with it) include whole grain breads and cereals, brown rice, nuts (such as almonds and hazelnuts), navy, black, pinto, and lima beans, greens (such as spinach, both raw and cooked), milk, avocados, bananas, quinoa, broccoli, halibut, haddock, sweet potatoes and nutrient rich yogurt. There are all sorts of foods to eat to boost your daily magnesium intake. Read on for some delicious recipes that make it even easier to add magnesium to your diet.

Related: 8 Ways To Lower Your Blood Pressure Naturally

1. Good Morning Blend
This tasty blend of yogurt, almonds, and dried fruit is a great way to get more magnesium for breakfast, not to mention lots of healthy fiber and other vitamins and minerals. Raise your breakfast magnesium level even more by adding a half cup of dried figs, raisins, or dates to this recipe.

 

2. Hearty Bean Soup
Navy beans provide protein and fiber (in addition to magnesium) in this healthy recipe with many possible great variations. Up your nutrition game by making extra and freezing the leftovers. We're entering prime soup season, after all... Eat a cup or two of this vitamin rich magnesium booster!

3. Grilled Halibut with Roasted Tomato Tapenade
Olives and capers provide zest to this super healthy recipe that’s ready in just 15 minutes, and a great addition to any diet.

4. Quick Spinach Sauté
The ultimate health food for nutrition, cooked spinach (a food very high in calcium and other nutrients) is livened up in this delicious recipe by adding mushrooms and vitamin rich tomatoes.

5. Brown Rice and Black Beans
As a side dish or a complete meal, these two health foods are natural sources of magnesium. They go perfectly together in one easy nutrient rich recipe.

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