Magnesium is a mineral needed for critical processes such as blood sugar and blood pressure regulation, bone health, nerve function, DNA synthesis, and stress response.
Studies show that less than half of adults in the United States get enough magnesium daily. The good news? You can increase your intake naturally by eating more magnesium-rich vegetables.
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Magnesium: 157 milligrams (mg) per cooked cup, or 37% of the Daily Value (DV)
Spinach is a leafy green vegetable packed with magnesium. It is also high in folate, iron, and calcium and provides several antioxidants. For example, it’s a rich source of vitamins C and E, which have powerful antioxidant properties.
Spinach is packed with the carotenoid antioxidants lutein and zeaxanthin, which support eye health. Lutein and zeaxanthin protect your eyes from cellular damage that leads to eye diseases like age-related macular degeneration (ARMD), the leading cause of vision loss in older adults.
Spinach can be enjoyed raw in salads or sautéed with garlic and olive oil for an easy and healthy side dish.
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Magnesium: 150 mg per cooked cup, 36% of the DV
Like spinach, Swiss chard is a leafy green high in magnesium. It’s also high in potassium, which helps control blood pressure. One cup of cooked Swiss chard contains 20% of your daily potassium needs.
Following a diet high in magnesium and potassium could help reduce blood pressure, which can lower the risk of heart disease.
Try adding Swiss chard to soups, stews, and egg dishes.
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Magnesium: 99.2 mg per cooked cup, 24% of the DV
Edamame are immature soybeans that can be enjoyed on their own or added to dishes like salads and grain bowls.
One cup of cooked edamame provides 18.5 grams of protein. Eating edamame can help people following plant-based diets, like vegan diets, meet their daily protein needs. Protein is necessary for critical processes like hormone and neurotransmitter production and muscle tissue growth.
Edamame is also high in other essential nutrients, such as iron, folate, and potassium.
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Magnesium: 88.2 mg per cooked cup, 21% of the DV
Acorn squash is a winter squash that has sweet flesh. It is rich in vitamin A, vitamin C, B vitamins, and potassium.
One cup of cooked acorn squash contains 9 grams of fiber, which covers 32% of your daily fiber needs. Fiber helps keep bowel movements regular and fuels the growth of beneficial bacteria in the large intestine. It also helps promote healthy blood sugar regulation and can help you feel full after meals.
Acorn squash can be baked, roasted, or steamed for a tasty side dish. Another plus is that the outer skin is edible when properly cooked, so there’s no need to peel it before cooking.
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Magnesium: 71.4 mg per cooked cup, 17% of the DV
Artichokes are high in fiber, vitamins C and K, and potassium.
One cup of cooked artichokes has 9.5 grams of fiber, or over 34% of the DV. Artichokes contain prebiotic fibers, which fuel beneficial bacteria in your large intestine. These bacteria ferment or break down prebiotics, releasing compounds called short-chain fatty acids (SCFAs). SCFAs promote gut health by acting as an energy source for the cells that line your intestinal tract and regulating intestinal inflammation.
Try adding artichoke hearts to salads and pasta dishes.
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Magnesium: 71.3 mg per cooked cup, 17% of the DV
Like edamame, lentils are an excellent source of plant-based protein and fiber. One cup of lentils provides 17.9 grams of protein and 15.6 grams of fiber, which covers 55% of your daily fiber needs.
Protein and fiber can support a healthy body weight by slowing digestion and stimulating the release of hormones that make you feel full. They can also help you manage your overall calorie intake.
Lentils also provide folate, zinc, iron, potassium, and copper. Try using them in plant-based dishes like soups, veggie burgers, and salads.
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Magnesium: 62.4 mg per cooked cup, 15% of the DV
Peas are high in protein, fiber, vitamin C, iron, and folate, a B vitamin needed for cellular division, DNA synthesis, and red blood cell growth.
Folate is essential for fetal growth and development, making folate-rich foods, like green peas, especially important for pregnant women.
One cup of cooked peas 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 mashing cooked peas into a flavorful and colorful dip.
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Magnesium: 45.2 mg per cooked cup, 11% of the DV
Parsnips are high in several vitamins and minerals. One cup of cooked parsnips covers 20% of the DV for fiber.
Parsnips are also high in vitamin C, which functions as an antioxidant and is required for immunity, collagen, neurotransmitter production, and many other important processes.
Parsnips can be roasted, boiled and mashed, or shaved raw into salads.
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Magnesium: 5.5 mg per cooked cup, 11% of the DV
Kale is a highly nutritious cruciferous vegetable. It is a good source of fiber, calcium, iron, and vitamin A.
One cup of cooked kale covers over 100% of your daily needs for vitamins C and K. Vitamin K is essential for skeletal health, blood clotting, brain function, and many other important functions.
Try chopping raw kale into salads or adding it to soups, stews, and omelets.
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Magnesium: 39.2 mg per cooked cup, 9% of the DV
These brightly colored root vegetables contain many beneficial plant compounds, including betalains and nitrates. Betalains and nitrates support blood vessel function and promote healthy blood pressure regulation, thereby supporting heart health.
Beets are delicious boiled or roasted and make a colorful addition to dishes like salads and soups.
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Magnesium: 32.8 mg per cooked cup, 8% of the DV
Broccoli contains several essential nutrients, including magnesium.
One cup of cooked broccoli provides over 100% of your vitamin C needs and over 40% of the daily value for folate, both of which play important roles in the body.
Broccoli is commonly enjoyed steamed or sautéed, but it’s also delicious roasted, baked, and raw.
Magnesium plays essential roles in health, such as supporting healthy blood sugar and blood pressure regulation. Unfortunately, most people don’t get enough of it.
To increase your intake of this essential nutrient, try incorporating magnesium-rich vegetables, like spinach, kale, acorn squash, edamame, artichokes, and parsnips, into your diet.
