Magnesium is an essential mineral for nerve function, muscle health, and bone strength. Here's a breakdown of common foods, fruits, and vegetables that are good sources:
Vegetables
- Leafy greens: Spinach, kale, Swiss chard (these are among the richest plant sources).
- Other veggies: Avocado (also a fruit), sweet potatoes, broccoli, Brussels sprouts, green peas, and butternut squash.
Fruits
- Top picks: Bananas, figs, dates, apricots (dried), kiwi, and mangoes.
- Honorable mentions: Apples, pears, and oranges (in smaller amounts).
Other Foods
- Nuts and seeds: Almonds, cashews, pumpkin seeds, chia seeds, and flaxseeds.
- Whole grains: Oats, quinoa, brown rice, and whole wheat bread.
- Legumes: Black beans, lentils, chickpeas, and kidney beans.
- Animal products: Salmon, mackerel, and dark chocolate (70% cacao or higher).
Would you like specific serving sizes to know how much magnesium you'd get from any of these?
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