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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.