Magnesium is an important micronutrient that takes part in more than three hundred enzymatic reactions in the human body, it is a cofactor in contractions of muscles, nerve impulses and metabolism. In particular, for the individuals who are on a vegan diet, it emerged as important to have a sufficiently high level of magnesium to help in the listed physiological processes.
These are 28 Vegan Food Sources of Magnesium
Fortunately, the magnesium nutrient is present in large quantities in plant-based foods. Some of the foods to include in this category are green leafy vegetables, fruits, legumes, cocoa powder, curd, whole grains, nuts and seeds as they are rich in magnesium nutrient.
In addition to that, the inclusion of these types of vegan foods in daily diet will guard against the skinny fat syndrome as well as the effects of magnesium deficiency on muscles, the cardiovascular system and on bones.
Spinach
In any list of minerals in cooked spinach, magnesium should be considered; packed in a cup, cooked spinach contains 157 mg magnesium and no fat. This is as good as 39% of the recommended daily intake and thus if it is included as part of the plant-based diet, it is very nutritious. It also has vitamins A and K, iron and calcium and thus forms part of the greens and categories of superfoods. Raw spinach has oxalates that hinder the assimilation of magnesium, the spinach when cooked shall enhance magnesium absorption.
Kale
The other mineral found in kale is magnesium and in fact, it has been found to contain more magnesium than any other vegetable; a serving of kale’s cooked leaves contains 94 mg of magnesium. This green vegetable contains other vitamins like vitamin A, C and K as well as minerals like calcium and potassium. Again due to the high fibre content it is a good food item for digestion and this is vital in magnesium intake. It also works as an antioxidant thus suppressing inflammation so that magnesium can be utilised in the body as wanted. To reduce the intake of the toxic substances, liberal quantities of green leaves such as curly kale, Lacinato kale and Russian kale should be taken in the diet. Eaten raw, ideal in salads, dressings or blended and added to dishes and meals as greens or deep fried with garlic as a vegetable. It is a strongly seasoned vegetable with numerous nutritional benefits and perfectly suitable for vegans who can enhance their magnesium vitamin intake.
Avocado
58 mg of magnesium may be found in a serving of a medium-sized avocado, and this fulfils almost a fifth of the required daily intake. All in all, magnesium has a role as a cofactor for enzymes involved in muscular and nerve functionalities, blood sugar levels, and the immune system. It is possible to increase the consumption of magnesium by including avocados to the list of foods that should be taken to enhance the levels of magnesium in the body especially to those who consume plant based foods. This dense fruit is a tasty addition to meals and at the same time, it is a natural means of increasing one’s intake of magnesium. They also have nutrients such as vitamin B6, C and vitamin E, and potassium, therefore, a healthy food to take.
Banana
Magnesium, which bananas supply in a convenient way, plays a significant role in the work of our body. It is essential to note that bananas have magnesium content hence consuming one, medium-sized banana has approximately 32 mg of magnesium. Per 100 grams and in terms of quantity banana might not be high in magnesium as compared to foods like nuts or spinach but moderate amounts of magnesium are present and are complemented with other nutrients like potassium, vitamin C and dietary fibre. Although, including bananas in your diet will also assist in the daily intake of magnesium which plays an important role in the health of the heart and in the production of energy. They are small and can be consumed on the move; they are also sweet naturally making them a good choice when you want to take a snack.
Berries
Berries are sour and sweet and they are an excellent source of magnesium. These small fruits are actually poked with nutrients such as magnesium, vitamins and also antioxidants. Raspberries, strawberries and blackberries easily make the cut with 20-30 ml of magnesium per cup. Magnesium can also be found in reasonable quantities in blueberries and cranberries which can prove to be rather beneficial. Thanks to their high antioxidant content and magnesium, berries are among the most perfect foods for the body’s needs and good health.
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Almonds
Meals such as almonds are not only tasty but easily accessible and have 80 mg of magnesium in an ounce. A further benefit is that they do not contain cholesterol, are rich in good fats, proteins and fibre hence satisfying. Used in the proper functioning of the heart, bones and helps in the creation of energy. Combine them with other nuts, seeds or grains, for trail mix, mix in porridge, yoghurt or cook and blend them for a smoothie, for a magnesium boost.
Cashews
Last but not least, I affirmed that a unit of cashews contains 73 mg of magnesium per ounce, and it is a rich source of vegan diets. It is also a good source of copper, zinc, and magnesium used in the immune system, the health of bones and muscles and the production of energy in the body. It has a creamy texture, and can thus be easily added to sauces and gravies, stir-fried, and curry dishes.
Brazil Nuts
Magnesium content has 106 mg per ounce and Brazil nuts have this nutrient in good amounts, though not as much as cashews. They also contain good amounts of selenium, data show that selenium helps in enhancing the immune system and the body’s antioxidant system. When fresh, Brazil nuts have a creamy texture with a remarkable taste and are normally taken as a snack or used in salads or blended drinks.
Pecans
Magnesium can be derived from one ounce of pecans and this is 69 mg. They are also a source of antioxidants, enhance the health of the heart and improve the immune system of the body. Pecan nuts have a nutty and buttery taste, and thus can be eaten raw, used in preparing salads, or applied in baking products.
Hazelnuts
Magnesium which is present in the nuts amounts to 45 milligrams in a single ounce, thus making the nuts to be of nutritional value. They are also low in saturated fat, contain high levels of vitamin E, suitable for skin and immune system, copper, and magnesium for body energy. It is a nut with a powerful taste of nuts and can be eaten by themselves, added to salads, and used in baking.
Walnuts
For vegans, magnesium is well-provided in walnuts at 18% DV per 1 oz of walnuts which contains 45 mg of magnesium. They also contain omega-3 fatty acids which help conditions of the heart and the brain. Walnuts are tasty nuts, with sweetish nutty taste, which can be eaten raw or included as an ingredient in salads or in preparing pastries.
Pumpkin Seeds
Pumpkin seeds are a rich source of magnesium and in a quarter cup serving, the magnesium content is 184 mg . They are also a good source of healthy fats, protein and fibre and serve well as snacks or sprinkle over oatmeal or yoghurt. By coming with a higher content of magnesium, pumpkin seeds help improve prostate health, the density of the bones and energy yielding within our body system.
Sesame Seeds
Sesame seeds have 101 mg of magnesium per tablespoon which makes them an important inclusion in a vegan diet. They also contain a good measure of calcium, vitamin E and fibre. Sesame seeds help in our bones, immune systems and also skin. Use them as garnishes for vegetables or whole grain dishes, or add to fruit smoothies to increase magnesium content further.
Sunflower Seeds
Sunflower seeds contain 59 mg of magnesium per a quarter cup of serving. They also contain good amounts of vitamins, and minerals like potassium, sodium, healthy fats; protein and fibre which makes them a good snack. Sunflower seeds are good for the health of the heart, bones, and good energy source. Eat them as a snack, incorporate them into salads or as toppings for whole grains.
Chia Seeds
Chia seeds are another good source of magnesium with 95 mg per ounce; they can be included in smoothies or in oatmeal or yoghurt. It also has high fibre and protein content and is also an excellent source of omega 3 fatty acids. In particular, Chia seeds have outstanding benefits to the heart, the digestive system, and the supply of energy. Incorporate chia seeds by soaking or sprouting, to increase the amount of magnesium that can be absorbed from chia seeds.
Flaxseeds
Vegans can obtain 78 mg of magnesium from one ounce of Flax Seeds. They also contain considerable fibre, protein, and omega 3 essential fatty acids. Flaxseeds are valuable for the improvement of heart health, the digestive system and immunity. Eaten as a seed, flaxseeds should be ground through a process of soaking to make the body absorb magnesium, and can be eaten as egg replacement, or mixed in the smoothies.
Chickpeas
Chickpeas offer 80 mg of magnesium per cup cooked, making them a nutritious and versatile legume. They are also rich in protein, fibre, and various vitamins and minerals. Chickpeas support heart health, weight management, and digestive health. Enjoy them in hummus, salads, or as a snack roasted with herbs and spices.
Black Beans
Black beans provide 120 mg of magnesium per cup cooked, making them an excellent source. They are also high in protein, fibre, and folate, supporting heart health, energy production, and foetal development during pregnancy. Black beans are versatile and can be used in soups, stews, salads, or as a substitute for meat in dishes like veggie burgers.
Kidney Beans
Kidney beans offer 70 mg of magnesium per cup cooked, making them a nutritious addition to a vegan diet. They are also rich in protein, fibre, and various vitamins and minerals. Kidney beans support heart health, digestive health, and energy production. Enjoy them in chilli, salads, or as a substitute for meat in dishes like veggie burgers.
Lima Beans
Lima beans provide 80 mg of magnesium per cup cooked, making them a tasty and nutritious legume. They are also high in protein, fibre, and various vitamins and minerals. Lima beans support heart health, digestive health, and energy production. Enjoy them in soups, stews, or as a side dish seasoned with herbs and spices.
Lentils
Lentils are another mg containing legume and contain 70 mg per cooked cup. The flip side is that they are relatively rich in protein, fibres, and iron and hence suitable for people who don’t take meat. Lentils help in nourishing the heart, G. I track and also help in producing energy. They are usually incorporated in soups, stews or even incorporated in place of meat like for instance, vegetable burgers.
Brown Rice
Brown rice is a magnesium-rich whole grain, providing 86 mg per cup cooked. It is also high in fibre, manganese, and selenium, supporting heart health, digestive health, and antioxidant defences. Brown rice is versatile and can be used as a side dish, added to stir-fries, or used as a base for vegetarian burgers.
Quinoa
It contains proteins and magnesium and a cup of cooked quinoa contains 70 magnesium. It also has a high content of fibre, iron and manganese that makes it beneficial in the health of the heart, energy production in the body and boosting of the immune system respectively. This little grain known as quinoa can be prepared as rice and eaten as a cereal, mixed with salads or even be the base for a burger made for vegetarians.
Whole Wheat
Magnesium is also present in whole wheat in good quantities; whole grain bread has 45 mg of magnesium. It also has a lot of fibre, vitamin E and selenium that is incredibly good for the heart and the digestive system and contains antioxidants. Whole grain breads, pastas and cereals also serve as agents of magnesium to your body and are a healthier choice to make.
Oats
Magnesium content of oats is also quite high; 1 cup cooked oats have 61 mg. They are also rich in fibre that help in prevention of heart diseases and digestive system disorders. Oats may be taken in a porridge form, incorporated in fruit shakes or as toppings for yoghurt or fruits.
Barley
A cup of cooked barley supplies 52 mg of magnesium which is perfect when incorporated in soups, stews and salads among others. It also contains fibre which is essential in the improvement of the health of the heart and digestion. It can also be cooked, and eaten as a replacement for rice or quinoa in vegetarian dishes.
Curd
Especially worth mentioning is curd, also called yoghurt; magnesium is also present in this product, so it is suitable for vegetarians. But it is mandatory to use a plant-based curd since the original curd is prepared from animal milk. Curd is also available vegan made from soy, almond, coconut, or cashew for it to have a similar texture and taste.
A glass of vegan curd can contain up to 120 milligrams, to put it in perspective, 30 percent of the daily requirement of magnesium. Curd also contains a high quality protein, calcium essential for the body, and probiotics that are good for a sound health. Vegan curd can be taken in the diets to enhance the health of the bones, muscles and nerves as well as the bowel.
Cocoa Powder
Another great source of magnesium is cocoa powder with approximately 420 mg of magnesium per 100 grams. This makes it a perfect companion for vegan diets especially for those who like their foods sweet. Cocoa powder too is loaded with antioxidants, flavonoids, as well as with other trace minerals including iron and copper. In selecting cocoa powder it’s wiser to go for raw cocoa which is unsweetened and organic since they offer the most benefits. Cocoa powder can be combined with smoothies or baked food products or even consumed in a liquid form, warm. Just a reminder, cocoa powder has the magnesium that is good for HD, muscular contractions, and bone density.
Fresh cocoa contains Magnesium 200 mg per 100 grams of dark chocolate. Flavonoids present in dark chocolate are also very beneficial because they contribute to reduction of blood pressure and improvement of the heart’s functioning.
Conclusion
To sum up, as you can see, a vegan diet well-organised can satisfy human’s demand for magnesium from a range of wholesome plant source foods. Magnesium is abundant in dark leafy greens such as spinach and kale, nuts and seeds, legumes, and whole grains, and it is not difficult to obtain even the daily requirement. Consuming these foods assist in strengthening of bones, generating energy, optimization of nerve functions and the overall health of the heart among other benefits. Thus, if vegans include numerous products with magnesium in their ration, the level of the above mineral and their health state will remain rather high at the same time.