New research indicates that most U.S. adults are deficient in magnesium. Getting enough of this nutrient is key to everyone’s health. This important mineral is key to numerous functions throughout the body. It aids in muscle and nerve function, helps balance blood glucose levels, and regulates blood pressure. Fortunately, a number of vegetables are naturally high in magnesium and can aid Americans in maximizing their intake. Of these, broccoli, peas, lentils, edamame and Swiss chard are especially potent choices.
Getting kids to eat more of these magnesium-rich veggies on the regular will go a long way toward boosting dietary magnesium intake. In this post, we dig into which vegetables are highest in magnesium. Learn how these vegetables can help you meet your daily values and improve your health overall!
Broccoli and Its Nutritional Profile
Broccoli is already considered a superfood for its cancer-fighting properties, but add some magnesium to that list of nutrients and you’ve got a winner. One cup of cooked broccoli has around 8% DV for magnesium. This cruciferous vegetable delivers a magnesium wallop. It is one of the most concentrated sources of magnesium. It further provides over 20 vitamins and minerals that enhance your health and well-being.
Broccoli is an excellent source of vitamins C and K, fiber, and several antioxidants. These nutrients combine to support a healthy immune response and promote heart health. Eating broccoli regularly can help improve digestive health as well, thanks to its impressive fiber content.
Incorporating broccoli into meals can be simple. It can be steamed, sautéed, or added to soups and salads, making it a flexible option for any cuisine.
Edamame: A Powerhouse of Magnesium
Edamame, or young soybeans, function as a great source of magnesium, offering more than 100% of the DV per serving. This in turn makes edamame one of the most magnesium-dense vegetables on offer. You can simply savor their one-of-a-kind flavor and texture by themselves. Or, they are an awesome ingredient to use in salads and grain bowls!
Aside from their fabulous magnesium content, edamame is a powerhouse of protein and fiber. And there’s no skimping on the protein — each serving has about 17 grams. This property makes it an excellent option for vegetarians and those wishing to increase their protein consumption without meat. Those nutrients, including the fiber content of the beans, work to promote digestive health and fight cravings by keeping people full longer.
Edamame is a wonderful snack or meal booster. You can quickly make it yourself by boiling and lightly salting the beans to create a delicious and healthy snack. Their adaptability to many cooking methods and preparation styles creates dynamic culinary applications all while packing in vital nutrients.
The Benefits of Lentils and Other Vegetables
Lentils are another excellent source of magnesium, providing 17% of the DV (daily value) in just one cup when cooked. They contain 17.9 grams of protein and 15.6 grams of fiber per cup. This number meets 55% of your daily fiber requirements! This composition makes lentils an excellent choice of sustainable protein and a major source of dietary fiber.
Other vegetables rich in magnesium are Swiss chard, spinach, beets and parsnip. One cup cooked Swiss chard will leave you reeling, as it delivers 36% of your daily value for magnesium. It provides a whopping 20% of your daily potassium needs! Spinach is a major source of magnesium providing 37% of the DV per cooked cup.
Cooked beets offer 9% of the DV for magnesium. Cooked beets are noteworthy for their antioxidant properties. Parsnips offer 11 percent of the DV for magnesium in a cooked cup. Their mellow sweetness and flavor flexibility enliven all kinds of savory foods.
These magnesium-rich vegetables can provide added health benefits through their unique phytonutrient combinations. Plus, they can be easily worked into meals through soups, stews and stir-fries or as solo side dishes.
Addressing Magnesium Deficiency
The good news is that some of the vegetables richest in magnesium are some of the most available. Yet research indicates that less than half of U.S. adults reach their recommended magnesium daily intake. Things like diet, what you eat, and your overall lifestyle all play a role as well.
To overcome this problem, nutritionists suggest adding more magnesium-rich foods to everyday meals. Making vegetables, especially those listed above, the star of the show can help make a big impact on everyone’s health. Highlighting the critical role magnesium plays in health can encourage people to make smarter dietary decisions.
Widening your diet with these plant-based sources of magnesium increases what you get from food. Lastly, it ensures an overall healthy diet that’s plentiful in important nutrients and vitamins that are essential for a well-functioning body.
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