5 Meals with Extra Magnesium Than Pumpkin Seeds

Magnesium is a mineral that performs important roles in nerve operate, stress response, blood sugar and blood strain regulation, bone well being, and lots of different essential processes.

Pumpkin seeds, also referred to as pepitas, are identified for his or her spectacular magnesium content material, providing 156 milligrams per ounce, which covers 37% of the Day by day Worth (DV).

Whereas pumpkin seeds will help you meet your magnesium wants, there are a number of different meals that include extra magnesium per serving. 

Listed below are 5 meals with extra magnesium than pumpkin seeds. 

Magnesium content material: 157milligrams per cooked cup, or 37% of the DV
Well being advantages: Spinach is a cruciferous vegetable that’s full of vitamins. This darkish leafy inexperienced gives a great supply of folate, vitamin A, vitamin E, vitamin Ok, iron, and manganese. Spinach is full of antioxidant plant compounds, such because the carotenoids lutein and zeaxanthin, which defend in opposition to mobile harm.
Learn how to use: Spinach is a flexible leafy inexperienced that works nicely in a wide range of recipes. You’ll be able to toss contemporary spinach into salads, soups, and smoothies, or sauté it rapidly with chopped garlic for a easy, nutrient-packed facet dish.

Magnesium content material: 210 milligrams per ounce, or 50% DV
Well being advantages: Along with magnesium, hemp seeds are loaded with important vitamins like protein, wholesome fat, vitamin B6, and zinc. A 1-ounce serving of hemp seeds gives 9.5 grams of plant-based protein, making them a handy protein supply for these following vegan or vegetarian diets. Hemp seeds are additionally excessive in polyunsaturated fatty acids, which have anti-inflammatory properties.
Learn how to use: Hemp seeds may be sprinkled on dishes like oatmeal, chia pudding, salads, and smoothie bowls, and may be included into home made power balls and path combine.

Magnesium content material: 160 milligrams per cooked cup, or 38% DV
Well being advantages: Amaranth is taken into account a pseudocereal, which is a plant that produces seeds or fruits which are used like grains. This naturally gluten-free carb supply packs 38% of the magnesium DV per cup, surpassing the quantity discovered in additional standard grains and pseudocereals like quinoa and oats. Amaranth can also be excessive in protein and fiber, offering 9.35 grams and 5.17 grams per cup, respectively.
Learn how to use: Amaranth has a nutty and earthy taste and may be loved in candy and savory recipes. Strive utilizing cooked amaranth as a scorching cereal within the morning or as a creamy facet dish for lunch or dinner. Cooked amaranth may also be added to soups, stews, or salads to spice up their magnesium content material.

Magnesium content material: 204 milligrams per ounce, or 57.14% of the DV
Well being advantages: Cacao powder, not like cocoa powder, it’s minimally processed, giving it a richer taste and the next focus of antioxidants. Cacao powder is among the richest sources of flavonol antioxidants, which have highly effective antioxidant and anti inflammatory properties. Research present {that a} weight loss program excessive in flavonols might assist cut back the chance of circumstances like coronary heart illness and sure cancers, although extra analysis is required.
Learn how to use: Cacao powder can be utilized identical to cocoa powder and makes a magnesium-rich addition to your weight loss program. Strive including it to baked items similar to breads and muffins, sprinkling it over yogurt or smoothie bowls, or whisking it into your favourite milk.

Magnesium content material: 280 milligrams per ounce, or 66.6% of the DV
Well being advantages: Rice bran is a nutrient-rich byproduct of rice processing comprised of the outer layer and the germ of the rice kernel. Rice bran is excessive in a number of vitamins, together with magnesium and B nutritional vitamins, and is an effective supply of fiber, offering 6 grams or 21.4% of the DV per ounce. Including rice bran to your weight loss program might assist assist weight administration, enhance blood sugar and blood lipid ranges, and decrease blood strain.
Learn how to use: Rice bran may be added to baked items, like breads, truffles, and muffins for a lift of vitamins, and may also be combined into smoothies, oatmeal, and yogurt dishes.

Pumpkin seeds are among the finest sources of magnesium you’ll be able to eat, however a number of different meals present much more of this important mineral per serving.  

Meals like hemp seeds, spinach, amaranth, cacao powder, and rice bran not solely surpass pumpkin seeds of their magnesium content material, but in addition ship extra vitamins and well being advantages. 

To satisfy your day by day wants, purpose to incorporate a wide range of magnesium-rich meals similar to seeds, beans, complete grains, fruits, and leafy greens in your weight loss program.