A magnesium-rich vegetable that can help relieve stress

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Magnesium is the latest trend a natural remedy to improve sleep and stress relief. Until magnesium supplements popular as a possible sleep aid, nutritionists recommend getting magnesium from dietary sources—and it’s easy to do (more on that in a minute). But a better night’s rest is not the only thing benefits of this important mineral.

“Magnesium plays an important role in more than 300 reactions in your body,” he says Samantha CassettiMS, RD, Nutrition and Wellness Expert, Founder Sam’s plateand co-author Sugar shock. “It promotes heart health, helps regulate blood pressure and blood sugar, and is critical for bone health and energy production. In addition, magnesium regulates the stress hormone cortisol and increases the secretion of melatonin, so it can help you reduce stress and improve sleep.”

The National Institutes of Health recommends a daily intake of 310 to 320 milligrams for adults and 400 to 420 milligrams for women. milligrams for men

It’s fairly easy to get your daily magnesium needs through a healthy diet. Here Top foods rich in magnesiumfrom almonds and pumpkin seeds to dark chocolate.

Spinach

Leafy greens, including chard and collard greens, are especially high in magnesium, but spinach has as much as 156 mg per cup (cooked spinach). It’s also rich in iron, fiber, and vitamins A and C. Nutritionist Valerie Agieman, RDN, podcast host Flourish Heightsmakes a whole wheat chicken or tofu wrap with black beans and lots of fresh spinach. “Every ingredient in this warm and hearty lunch option is loaded with magnesium,” she says.

Almonds, cashews and peanuts

Nutrient-rich nuts are major magnesium boosters. One ounce of almonds (about 23 nuts or ¼ cup) contains 80 mg of magnesiumat the same time the same cashews are 74 mgin accordance with US National Institutes of Health. “Two tablespoons of cashew butter provides 83 mg of magnesium,” says Cassetti, who spreads it on banana slices for a magnesium-rich snack. Peanut butter is another good choice 2 tablespoons contain 49 mg of magnesium. Our experts recommend choosing nut butter without added oil and sugar.

Chia, flax and pumpkin seeds

Seeds, especially pumpkin seeds, are an excellent source of magnesium. An ounce (1 serving) of pumpkin seeds contains 156 mg, which is 37% of the daily value (DV). “A serving of pumpkin seeds also contains 8 grams of plant-based protein and contains 13% of your daily iron needs,” says Cassetti. Sprinkle pumpkin or flax seeds on a salad or make a batch of overnight oats with chia seeds, which are rich in minerals. These seeds also contain iron, omega-3 fatty acids, and fiber.

Oat

A small serving of whole oats (ie: half a cup of dried oats) provides you with over 13% of your magnesium DV. If you add bananas and flax seeds to your oatmeal for breakfast, you’ll increase that percentage by several nutritional factors.

Black chocolate

This sweet treat contains 65 mg of magnesium in a 1-ounce servingnot to mention that it is also rich in antioxidants and minerals. “Choose dark chocolate with 70-85% cocoa solids,” says Cassetti. A small square is perfect for an after-dinner or bedtime snack.

Black beans

One cup of canned black beans contains 84 mg of magnesium. “You’ll also get 17 grams of fiber and 15 grams of protein,” says Cassetti. She makes a magnesium-rich taco salad using black beans and avocado on top of chopped spinach.

Edamame

Edamame (also known as soybeans) is a superfood because it is an excellent source of protein, calcium, dietary fiber and magnesium. “A bowl of steamed edamame is a light and delicious magnesium-rich snack,” says Agieman. Edamame contains 50 mg per ½ cup.

Quinoa

One cup of cooked quinoa contains 118 mg of magnesium. “Even though quinoa is technically a seed, quinoa is considered a whole grain and has more protein than many other grains,” says Cassetti, who substitutes quinoa for rice as a base for a vegetarian stir-fry or tries mineral products. and a protein-rich quinoa bowl with black beans and spinach.

avocadoat

A whole avocado contains 58 mg of magnesium, and is also high in heart-healthy monounsaturated fats and a good source of fiber. Have avocado toast and a slice of whole wheat bread (23 mg) for lunch and you’ve just doubled your magnesium intake.

Yogurt

A serving of plain low-fat yogurt is high in magnesium (42 mg)not to mention calcium, protein and gut-friendly probiotics. “For a frozen snack, I make the Dark Chocolate Yogurt Nuts recipe,” says Agieman. Spread plain yogurt on a baking sheet, top with chopped cashews, pumpkin seeds and dark chocolate, then freeze.

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