Foods High In Magnesium: 20 Magnesium-Rich Recipes You Need to Make ASAP by 30Seconds Food

Do you get enough magnesium in your diet? Magnesium is an electrolyte that does a lot of important things for our bodies, including regulating our muscles and nerves, controlling blood sugar and blood pressure, helping build strong bones, supporting our immune system and it helps make protein, bone and DNA. But magnesium may be even more important than we once thought.

An Australian study has found magnesium may reduce DNA damage and chronic degenerative disorders such as Alzheimer's disease, Parkinson's disease, gastrointestinal diseases, a range of cancers and diabetes. According to the University of South Australia, "Magnesium is the fourth most abundant mineral present in the human body. More than 600 enzymes require it as a co-factor and almost 200 require it to activate critical processes in the body." And another study has found a link between low magnesium and chronic pain. 

Foods high in magnesium include legumes, nuts, seeds, whole grains, dark chocolate and leafy green vegetables. If you're ready to start cooking more recipes rich in magnesium, you're in luck! Here are 20 healthy recipes loaded with magnesium. Let's get cooking.

Legumes

Golden Lentil Soup: This quick golden lentil and spinach soup recipe tastes like it simmered all day long. One cup of cooked lentils has over 70mg of magnesium!

Green Pea Spread: This lemony mashed pea spread recipe is refreshing and healthy. One cup of green peas has 48mg of magnesium.

Mediterranean Roasted Chickpeas: Brightened with a squeeze of lemon, this crunchy roasted chickpea recipe makes a great side dish or a filling lunch or light dinner, served warm or cold. A cup of chickpeas provides a whopping 74 percent of your daily recommended amount of magnesium.

Mexican Black Bean Soup: This healthy black bean soup recipe can be cooked in a slow cooker or on the stove. One cup of cooked black beans contains 120mg of magnesium.

Boiled Peanuts: Boiled peanuts are a southern staple perfect for snacking. One cup of peanuts contains 245mg of magnesium.

Puerto Rican Rice and Beans: The aroma in your kitchen is reason enough to make this delicious Puerto Rican rice and beans recipe. One cup of kidney beans contains 258mg of magnesium.

Southern Succotash: Lima beans just don't get much respect. Let’s show this bean a little love by making this easy succotash recipe. You’ll be glad you did. One cup of lima beans contains 81mg of magnesium.

Leafy Green Vegetables

Sauteed Kale and Spinach: This kale and spinach side dish is loaded with health benefits and tastes amazing. One cup of spinach as 24mg of magnesium, about the same as kale.

Skillet Lemon Spinach: This simple sautéed lemon spinach recipe is another winning recipe with the refreshing taste of fresh lemon! It's ready in 10 minutes.

Catalan-Inspired Greens: Catalan-inspired greens are a tasty and easy way to get your greens in.

Chicken Meatballs With Greens: These chicken meatballs with greens is a winner winner chicken meatball dinner!

Creamed Greens Pot Pie: Pot pie without meat? This vibrant vegetarian greens pot pie will make you drool. One cup of mustard greens has 18mg of magnesium.

Nuts and Seeds

Healthy Seed Salad Topping: You'll want to sprinkle this quinoa and seed topper on everything! Make is sweet or savory. This mix contains pumpkin seeds, hemp seeds, sesame seeds and sunflower seeds. Pumpkin seeds alone have 168mg per cup!

Sikil P’ak (Pumpkin Seed Salsa): Sikil (tomato) Pak (pumpkin seed) is a traditional Mayan dish from the Yucatan region of Mexico. It's delicious and easy to make.

Whole Grains

Whole Grain Pita Bread: This whole-grain pita recipe is so easy to make and might just allow you to sneak whole grains into your family’s diet. One cup of whole-wheat flour contains 164mg of magnesium.

Quinoa Broccoli Cheese Casserole: This quinoa broccoli cheese casserole is absolutely delicious. A must try. One cup of cooked quinoa contains 118mg of magnesium.

Brown Rice Vegan Meat Recipe: If you're looking for a vegan meat substitute to use in burritos, wraps, tacos or other recipes, look no further. One cup of brown rice contains 84mg of magnesium.

Other High Magnesium Foods

Avocado and Cucumber Salad: This fresh cucumber and avocado salad with a homemade dressing is the best thing you can make tonight. Easy, healthy and so tasty. One cup of avocado contains 44mg of magnesium.

Dark Chocolate Bars: Once you try this homemade dark chocolate recipe, you'll never go back to store-bought. This dessert recipe is for dark chocolate lovers who love clean eating. Dark chocolate provides 68mg of magnesium per ounce.

General Tso's Tofu: This is a plant-based take on the classic Chinese takeout dish, General Tso's Chicken from "BOSH! on a Budget." Delish! One cup of tofu contains 74mg of magnesium.

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