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Why does magnesium matter? 5 magnesium-rich foods

Magnesium is a mineral we all need to be talking more about. It happens to be needed for roughly 300 different biochemical reactions in the body! Yes, you heard that right. With magnesium playing such a large role in supporting overall health, we have to pay attention to how much we are getting from the foods we eat.

The good news is that there are plenty of plant-based foods packed full of nutritional goodness and magnesium content to help give your body the magnesium boost it needs.

Before we dive into five delicious plant-based magnesium-rich foods you can add to your diet, let’s take a look at just some of the ways magnesium helps support overall health.


Why Magnesium is Important For Our Health

  • We need magnesium to support nerve and muscle function.
  • Getting enough magnesium is important for bone health.
  • Magnesium plays an important role in heart health.
  • Getting enough magnesium in your diet is important for supporting sleep and mood.



Signs You May Not Be Getting Enough Magnesium

Would you know if you weren’t getting enough magnesium in your diet? Here are some of the signs of symptoms to watch out for that may indicate you may not be getting enough.

  • Fatigue
  • Weakness
  • Loss of appetite
  • Muscle contractions & cramps
  • Mood changes



5 Magnesium-Rich Foods


#1 Almonds: Almonds are a plant-based superfood as they pack in a healthy dose of magnesium, and also make a great dairy alternative when you are looking for dairy-free milk and cheese options. To add a magnesium boost to your diet, try snacking on a handful of almonds with some fresh fruit, or make homemade almond milk with raw almonds and a teaspoon of pure vanilla extract.



#2 Tofu: Looking to up your magnesium and protein intake? Tofu is a vegan and vegetarian dieters dream. It’s super versatile, so you can fry it up, bake it, bread it, or even add silken tofu to a smoothie for added protein and creaminess. Plus, it’s a great source of magnesium, offering 53mg of magnesium per 3.5-ounces. That’s 13% of the recommended daily intake of magnesium right there!


#3 Pumpkin Seeds: Plant-based dieters love them some seeds, right? They make the perfect healthy and crunchy snack, and if you are looking for a superfood seed that will help give you a magnesium boost, look no further than pumpkin seeds. They are a great source of magnesium and zinc, so you get a one, two punch when it comes to immune support and superfood goodness. Try adding some pumpkin seeds to your salads for an added healthy crunch.

Read more about Pumpkin Seeds and their Health Benefits.

#4 Dark Leafy Greens: We love dark leafy greens around here as they are nutrient-dense, and guess what? They also offer a great source of magnesium. So, here’s just one more reason to eat your greens! Veestro’s kale and quinoa salad, and spinach pot pie make two delicious plant-based meal options that pack in lots of dark leafy greens.


#5 Bananas: While most well-known for their potassium content, bananas also make a great magnesium-rich food choice. They can be added to smoothies for added creaminess, or enjoyed with some almond butter and hemp seeds for a healthy snack.


The Bottom Line

Magnesium is so important for overall health, and it’s often overlooked when talking about important vitamins and minerals. While there’s so much focus on getting enough vitamin C and vitamin D for immune support, calcium for strong bones, and B vitamins for energy, magnesium is just as important.

Bulk up your plant-based diet with some magnesium-rich foods. Not only are these foods a great addition to any healthy diet, but they can also help ensure that you are getting enough magnesium to support overall health.

Read more about magnesium-rich foods that help with stress relief.

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