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High Magnesium Foods You Need in Your Life

By Sara Butler

Magnesium is very important to your overall health. It's responsible for regulating your nerve function, blood pressure, muscles, and even blood sugar. Plus, it helps to create bone and even DNA, according to the National Institutes of Health.

But even with all that magnesium does for you, Americans still aren't getting enough of it in their diets. Here's what you need to know about magnesium and a few foods that you can add to your diet to help you reach your daily magnesium goal.

How Much Magnesium Do You Need?

The National Institutes of Health suggest that men get about 400 milligrams of magnesium per day while women should get around 300 milligrams per day. It may seem like a lot, but luckily there are several foods that are very high in magnesium that you don't need a lot of each day to reach your recommended daily intake.

Foods That Pack a Magnesium Punch

There are several foods you can easily incorporate into your daily diet to help reach your magnesium goals. Some of the best include:

  • Spinach - Spinach is a dark, leafy green that leads the way for magnesium intake. One cup of spinach provides you with about 37 percent of your daily magnesium intake and also provides your body with potassium, fiber, folate, and calcium. It's versatile too since you can use it as a salad base, throw some into a casserole, or even put it in your breakfast smoothie.
  • Pumpkin seeds - Pumpkin and squash seeds also provide about 37 percent of your daily magnesium intake. They also are a great source of iron, protein, and fiber -- all in just one ounce. Sprinkle them on salads or even into your favorite trail mix.
  • Lima beans - Lima beans may have gotten a bad reputation since your childhood, but you should give them another chance. They provide one-third of your daily magnesium and fiber needs in one cup. Plus, they're full of protein.
  • Quinoa - Quinoa has been popular for years and for good reason. This grain is a complete protein and also is full of fiber and magnesium. One cup of cooked quinoa supplies you with about 28 percent of your daily magnesium needs.
  • Edamame - This crunchy, tasty treat is popular in Japanese restaurants. They are full of fiber, healthy unsaturated fat, protein, and magnesium. One cup of edamame supplies you will nearly one-quarter of your daily magnesium needs.

Magnesium is very important to your overall health, so do what you can to get enough of it.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Snellville, Ga.

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