Magnesium is an essential mineral found in vegetables like spinach, kale, acorn squash, edamame, artichokes, and parsnips

11 Vegetables That Are High in Magnesium

Magnesium is an essential mineral found in vegetables like spinach, kale, acorn squash, edamame, artichokes, and parsnips

• Magnesium is important for bodily functions like blood sugar regulation, bone health, and nerve function. However, many people don’t get enough of it from their diet.
• Magnesium-rich vegetables like spinach, Swiss chard, and edamame can help boost magnesium intake.
• Eating a variety of magnesium-rich foods can help you maintain proper magnesium levels and support heart, bone, and digestive health.

Magnesium is a mineral needed for critical processes such as blood sugar and blood pressure regulation, bone health, nerve function, DNA synthesis, and stress response.

Studies show that less than half of adults in the United States meet daily magnesium intake recommendations, which means that most people can benefit from eating more magnesium-rich foods, like vegetables.

1. Spinach

• 157 milligrams of magnesium per cooked cup, or 37% of the Daily Value (DV)

Spinach is a leafy green vegetable that’s packed with nutrients. One cup of cooked spinach covers 37% of your daily magnesium needs. Spinach is also high in folate, iron, and calcium and provides a number of antioxidants. For example, it's a rich source of vitamins C and E, which have powerful antioxidant properties.

Spinach is concentrated in the carotenoid antioxidants lutein and zeaxanthin, which support eye health. Lutein and zeaxanthin protect your eyes from cellular damage that leads to eye diseases like age-related macular degeneration (ARMD), the leading cause of vision loss in older adults.

Spinach can be enjoyed raw in salads or sautéed with garlic and olive oil for an easy and healthy side dish. 

2. Swiss Chard

• 150 milligrams of magnesium per cooked cup, or 36% of the DV

Like spinach, Swiss chard is a leafy green high in magnesium. One cup of cooked Swiss chard packs 36% of the magnesium DV. It's also high in potassium, which helps control blood pressure.  One cup of cooked Swiss chard contains 20% of your daily potassium needs. 

Following a diet high in magnesium and potassium could help reduce blood pressure, which can lower the risk of heart disease.

Try adding Swiss chard to soups, stews, and egg dishes.

3. Edamame

• 99.2 milligrams of magnesium per cooked cup, or 24% of the DV

Edamame are immature soybeans that can be enjoyed on their own or added to dishes like salads and grain bowls. One cup of cooked edamame provides 24% of the magnesium DV and 18.5 grams of plant-based protein.

Eating edamame can help people following plant-based diets, like vegan diets, meet their daily protein needs. Protein is necessary for critical processes like hormone and neurotransmitter production and muscle tissue growth.

Edamame is also high in other essential nutrients, such as iron, folate, and potassium. 

4. Acorn Squash

• 88.2 milligrams of magnesium per cooked cup, or 21% of the DV

Acorn squash is a winter squash that has sweet flesh. One cooked cup provides 21% of the DV. 

Acorn squash is also rich in vitamin A, vitamin C, B vitamins, potassium, and fiber. One cup of cooked acorn squash contains 9 grams of fiber, which covers 32% of your daily fiber needs. Fiber helps keep bowel movements regular and fuels the growth of beneficial bacteria in the large intestine. It also helps promote healthy blood sugar regulation and can help you feel full after meals.

Acorn squash can be baked, roasted, or steamed for a tasty side dish. Another plus is that the outer skin of acorn squash is edible when properly cooked, so there's no need to peel it before cooking. 

5. Artichoke 

• 71.4 milligrams of magnesium per cooked cup, or 17% of the DV

One cup of cooked artichokes covers 17% of your daily magnesium needs. Artichokes are also high in fiber, vitamins C and K, and potassium. 

The same serving has 9.5 grams of fiber, which covers over 34% of the DV. Artichokes have prebiotic fibers, which fuel beneficial bacteria in your large intestine. These bacteria ferment or break down prebiotics, releasing compounds called short-chain fatty acids (SCFAs). SCFAs promote gut health by acting as an energy source for the cells that line your intestinal tract and regulating intestinal inflammation.

Try adding artichoke hearts to salads and pasta dishes.

6. Lentils 

• 71.3 milligrams of magnesium per cooked cup, or 17% of the DV

One cup of cooked lentils provides 17% of the DV for magnesium. Like edamame, lentils are also an excellent plant-based protein and fiber-rich source. One cup of lentils provides 17.9 grams of protein and 15.6 grams of fiber, which covers 55% of your daily fiber needs.

Protein and fiber can support a healthy body weight by slowing digestion and stimulating the release of hormones that make you feel full. They can also help you manage your overall calorie intake.

Lentils also provide folate, zinc, iron, potassium, and copper. Try using lentils in plant-based dishes like soups, veggie burgers, and salads.

7. Green Peas

• 62.4 milligrams of magnesium per cooked cup, or 15% of the DV

Peas are a good source of magnesium, providing 15% of the DV per cooked cup. They're also high in protein, fiber, vitamin C, iron, and folate, a B vitamin needed for cellular division, DNA synthesis, and red blood cell growth.

Folate is essential in fetal growth and development, making folate-rich foods, like green peas, especially important for pregnant women.

One cup of cooked peas covers 16.8% and 25% of the folate DV for pregnant and non-pregnant women, respectively. 

Use peas in rice and pasta dishes, or try mashing cooked peas into a flavorful and colorful dip.

8. Parsnips

• 45.2 milligrams of magnesium per cooked cup, or 11% of the DV

Parsnips are high in fiber and several vitamins and minerals. One cup of cooked parsnips covers 11% of the DV for magnesium and 20% of the DV for fiber.

Parsnips are also high in vitamin C, which functions as an antioxidant and is required for immunity, collagen, producing neurotransmitters, and many other important processes.

Parsnips can be roasted, boiled and mashed, or shaved raw into salads.

9. Kale

• 5.5 milligrams of magnesium per cooked cup, or 11% of the DV

Kale is a highly nutritious cruciferous vegetable. One cup of cooked kale covers 11% of the magnesium DV and also provides a source of fiber, calcium, iron, and vitamin A,

The same serving covers over 100% of your daily needs for vitamins C and K. Vitamin K is essential for skeletal health, blood clotting, brain function, and many other important functions.

Try chopping raw kale into salads or adding it to soups, stews, and omelets. 

10. Beets

•  39.2 milligrams of magnesium per cooked cup, or 9% of the DV

One cup of cooked beets contains 9% of the magnesium DV. 

These brightly colored root vegetables contain many beneficial plant compounds, including betalains and nitrates. Betalains and nitrates support blood vessel function and promote healthy blood pressure regulation, thereby supporting heart health.

Beets are delicious, boiled or roasted, and make a colorful addition to dishes like salads and soups. 

11. Broccoli

• 32.8 milligrams of magnesium per cooked cup, or 8% of the DV

Broccoli contains a number of essential nutrients, including magnesium. Though not as rich in magnesium as the other vegetables on this list, one cup of cooked broccoli covers 8% of your daily needs, making it a decent option for boosting your magnesium intake. 

The same serving covers over 100% of your vitamin C needs and over 40% of the DV for folate, both of which play important roles in the body. 

Broccoli is commonly enjoyed steamed or sauteed, but it’s also delicious roasted, baked, and raw. 

A Quick Review

Magnesium is a commonly under-consumed mineral that plays essential roles in health, such as supporting healthy blood sugar and blood pressure regulation. 

To increase your intake of this essential nutrient, try incorporating magnesium-rich vegetables, like spinach, kale, acorn squash, edamame, artichokes, and parsnips, into your diet. 

This story originally appeared on: Health News - Author:Jillian Kubala, RD