Magnesium-rich foods for better health
The article discusses food sources rich in magnesium, noting that a standard serving of almonds, approximately 28 grams, provides 76 milligrams of magnesium, which accounts for 18% of the daily recommended intake for men and 24% for women. However, there are other foods that contain higher amounts of this mineral, most notably seeds such as hemp seeds, which offer 210 milligrams per 30 grams, pumpkin seeds with 168 milligrams per 28 grams, Brazil nuts providing 107 milligrams, and chia seeds with 95 milligrams. Nuts like cashews and fats such as sesame butter and almond butter are also included as sources. Other important sources include legumes such as lentils, soybeans, and beans, which can sometimes contain over 140 milligrams per cooked cup. Leafy greens like spinach provide 157 milligrams, and whole grains such as amaranth and quinoa are also good sources. Some oily fish contribute a significant amount of magnesium as well, though the absorption may be influenced by compounds like oxalates and phytates. It is recommended to soak legumes to reduce the impact of compounds that hinder mineral absorption, and to diversify dietary sources to enhance magnesium intake.
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