Magnesium is a crucial mineral that plays a vital role in the brain and nervous system. It helps muscles contract and relax properly, including the heart muscle, while also supporting bone health. The recommended daily intake of magnesium varies by sex, with women requiring 310-320 mg and men needing 400-420 mg.
Fortunately, there are many plant-based sources of magnesium that can help meet this need naturally. Leafy greens like spinach are a powerhouse source of magnesium, with one cup offering up to 157 mg. Pumpkin seeds are another excellent option, providing around 150 mg per two tablespoons.
Other magnesium-rich foods include almonds, black beans, and avocado. A handful of almonds (20-23) provides around 76 mg of magnesium, while one cup of cooked black beans offers 120 mg. Avocado, with its creamy texture, contains 58 mg of magnesium per medium fruit.
Tofu is also a good source of magnesium, with half a cup offering around 37 mg. Bananas and chia seeds are other options, providing around 32 mg and 95 mg of magnesium per serving, respectively. Whole grains like brown rice, quinoa, and oats are also rich in complex carbs and magnesium.
Incorporating these foods into your diet can help boost your magnesium intake and support overall health.
Source: https://timesofindia.indiatimes.com/life-style/food-news/web-stories/10-magnesium-rich-vegetarian-foods-to-try/photostory/120023977.cms