8 Vegetables That Are High In Magnesium to Support Your Overall Health
Load up on leafy greens, whole grains and legumes!
These days, with emerging studies on its health benefits, one might wonder what can’t magnesium do for us? From lowering type 2 diabetes risk and blood pressure levels to preventing cardiovascular disease and supporting brain health, magnesium is proving itself to be a super food in its own right. Michelle Routhenstein, M.S., R.D., C.D.C.E.S., C.D.N., a preventive cardiology dietitian and heart health expert, points out that magnesium is also helpful for menstruating women by easing migraines and PMS symptoms.
“It’s typically not difficult to get enough magnesium if you are eating a well-balanced, varied diet, but if you have a limited diet or a condition that limits your ability to absorb nutrients properly, you may be at risk for deficiency, and you may need to consider a magnesium supplement,” says Elizabeth Moore, R.D., L.D.N., a nutrition expert at Beth Israel’s Hospital’s Center for Nutritional Health in Boston, Mass.
It's also important to note that magnesium doesn’t work alone. One of magnesium’s friends is vitamin D, which helps to increase intestinal absorption of magnesium. Similarly, magnesium is necessary to maximize absorption of calcium. Routhenstein also points out the importance of magnesium for potassium absorption. “Potassium plays a key role in regulating blood pressure and supporting healthy muscle function.”
In order to maintain the well-balanced diet that promotes healthy magnesium levels, Moore suggests focusing on leafy green vegetables as well as the other magnesium-rich foods like whole grains, legumes, nuts and seeds and fortified foods. Moore likes to think of it as “focusing on different colors to maximize the variety of nutrients we get from them!” One of her favorite meals to include is a grain bowl with a nutrient-dense base like quinoa or buckwheat and rotate a variety of magnesium-rich vegetables, beans, nuts and seeds. “Making it a little different each time helps make sure you don't get tired of the same foods and meals each day,” she explains.
Here’s a list of vegetables with the highest levels of magnesium that can be a great (and delicious) addition to your diet:
Swiss chard
Half a cup of boiled Swiss chard packs 150 mg of magnesium and, interestingly enough, different parts of the plant offer different health benefits. Swiss chard leaves hold the majority of the plant’s fiber content, sodium, magnesium and flavonoids, while stems are high in potassium.
RELATED: Fruits That Are High in Magnesium
Spinach
Half a cup of boiled spinach provides 78.5 mg of magnesium, and is an excellent source of vitamin A, C, K and folate (vitamin B9). Spinach is also known for its high levels of antioxidants and polyphenols, and was found to have protective effects against liver diseases.
Popeye wasn’t wrong when he knocked back a can of spinach — it's high in nitrate oxide, and research shows it works as a great supplement for athletes who are looking to enhance their physical performance.
Artichoke
Half a cup of boiled artichoke hearts offers 35.3 mg of magnesium, and is a powerhouse of folate and vitamin C. According to a recent study, an important component of artichokes is inulin, which is known to have a prebiotic effect by stimulating the growth of healthy bacteria in our guts.
RELATED: High-Protein Foods for Better Gut Health, According to Registered Dietitians
Parsnip
Half a cup of boiled parsnip slices offers 22.6 mg of magnesium. The root vegetable is also packed with vitamin C, vitamin K, folate and potassium. It is believed that one of the parsnip’s most important health benefits is its flavonoids and polyacetylenes which give the carrot relative anti-inflammatory and antifungal properties, relieve spasms, increase blood flow, and interestingly enough act as an antidepressant.
Collard greens
Half a cup of collard greens cooked with oil contains 18.9 mg of magnesium, and these sturdy leaves don’t stop there. They also contain vitamins A, C and K, and are good sources of iron and calcium. High in fiber, collard greens are an excellent way to help lower high blood pressure and unhealthy LDL cholesterol levels.
Potatoes
Half a cup of boiled potatoes with their skin serves up 17.2 mg of magnesium. Potatoes are also a good source of vitamin C and potassium. These hearty vegetables are rich in resistant starch, which research has shown might help reduce the risk of diabetes, obesity and high cholesterol as well as improve intestinal health.
Kale
Half a cup of boiled kale has 14.75 mg of magnesium. Even though it is considered one of the oldest vegetables, hailing from Turkey, kale has recently been enjoying its fame as a nutrition superstar with vitamins A, B6, C, K, folate, fiber, carotenoids, and manganese. It has been shown to treat gastric ulcers and help with the management of obesity — long before GLP-1s hit the scene.
RELATED: Different Ways to Eat Kale When You Can't Get Enough Leafy Greens
Arugula
Half a cup of raw arugula has 4.7 mg of magnesium, and also offers vitamins A, C and K. This dainty leafy veggie has plenty of antioxidants and glucosinolates as well, which are shown to delay and possibly prevent the onset of chronic diseases and certain cancers.
Nitrate-rich vegetables, such as arugula, have also gained attention for their potential to support oral health by promoting beneficial nitrate-reducing bacteria. This helps prevent an imbalance that can contribute to various oral health problems like cavities, gum disease and bad breath.
Load Your Plate Up With These Magnesium-Rich Foods
4 Vitamins You Shouldn’t Mix with Coffee
Chia Seeds v. Basil Seeds
The Healthiest Energy Drinks
