Older men, adolescents, and people with certain GI conditions (like Crohn’s disease), type 2 diabetes, and alcohol use disorder are at higher risk for magnesium deficiency, so members of those demographics might want to “pay a little extra attention” to make sure they’re getting enough, Dada says.
What are the best magnesium-rich foods?
If you’re trying to increase your magnesium intake, the first thing you should know is that some foods pack much, much more of the mineral than others. Here’s a few of the best options.
Pumpkin seeds
Pumpkin seeds, also known as pepitas, are an excellent natural source of magnesium, according to Tsui. (And, considering that Halloween is fast approaching, one that’s both seasonally appropriate and readily available right now.)
Just one cup of dried pumpkin seeds contains around 764 mg of magnesium, according to the USDA—so even a quarter cup or so can play a big role in meeting your daily needs, Tsui says.
You can eat the seeds raw or roast them to bring out a little more flavor. From there, snack on them on their own, or sprinkle them on to your meal for more oomph. Tsui likes to use them as a topping to add “some extra flavor, texture, and nutrition” to mix-in-ripe dishes like yogurt, porridge, granola, and salads.
Chia seeds
Next up is another type of seed: One ounce of chia seeds (roughly ⅛ cup) contains 95 mg of magnesium, according to the USDA. What’s more, the seeds contain a bunch of other beneficial nutrients, including protein (which helps build muscle and boost recovery post-workout), fiber (which prevents constipation and makes pooping easier), antioxidants, and omega-3 fatty acids, Dada says.
Chia seeds also work well in tons of dishes, making them super easy to cook with. You can add some to any salad for a little lunchtime crunch, or stir them into smoothies, puddings, or overnight oats for a low-effort and travel-friendly breakfast option, according to Dada. Oats with chia seeds, fruit, milk, and peanut butter makes a “great vehicle to get all of that nutrition in,” she says. And if you’re pressed for time or don’t have any oats on hand, you can always combine the chia seeds with hot water to turn them into a quick on-the-go meal.
Nuts
Like seeds, nuts tend to be high in magnesium. One ounce of raw cashews and almonds (roughly ⅛ cup) contains 83 and 78 milligrams, respectively, according to the University of Rochester. For an even bigger punch, make them the Brazil kind. A 2022 study published in the journal Foods found that Brazil nuts had the highest magnesium content out of all 10 types of nuts analyzed. One cup packs 500 mg, according to the USDA.
You don’t need to eat nuts raw to reap these benefits, either. Nut butters like almond butter, peanut butter, and sunflower seed butter can also deliver a hefty dose. Just two tablespoons of peanut butter contains 54 mg, for example.
Soy products
If you prefer a non-dairy cereal option in the morning, you might just have one rich source of magnesium sitting in your fridge: soy milk. One cup contains 37 mg of magnesium, according to the USDA. (Per Dada, regular dairy can actually be a good source of magnesium, too. For example, one seven-ounce container of plain Greek yogurt contains 22 mg of it.)
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