Time to make some dietary changes to boost energy and build a healthy immune system. While magnesium is considered a minor nutrient, magnesium superfoods play a significant role in your overall health and are essential to every function and tissue in the body.

  1. Dark Leafy Greens  – Choose raw or cooked magnesium greens such as baby spinach, collard greens, kale, or Swiss chard. You can avoid a magnesium deficiency by stocking your body with dark leafy greens for very few calories.
  2. Nuts and Seeds – Just 2 tablespoons of dried pumpkin seeds contain 96 mg of magnesium or about 25 percent of the daily recommended dietary allowance. Other foods containing magnesium include almonds, sunflower seeds, Brazil nuts, cashews, pine nuts, flaxseed, and pecans.
  3. Salmon and Tuna – Add fish like mackerel, wild salmon, halibut, and tuna to your menu to boost your magnesium intake, as well as vitamin D and omega-3 fatty acids.Soybeans and Edamame Increase Fiber and Magnesium
  4. Soybeans – They are magnesium-rich foods that have a high amount of fiber, vitamins, minerals, and amino acids (the building blocks of protein).
  5. Heart-Healthy Avocado -Avocados are a good source of magnesium, as well as being loaded with vitamins, heart-healthy nutrients, and disease-thwarting chemical compounds.
  6. Bananas -They may be better known for being rich in heart-healthy and bone-strengthening potassium, but a medium-size banana also provides 32 mg of magnesium, along with vitamin C and fiber.
  7. Dark Chocolate -Think of dark chocolate as your go-to magnesium rich food. One ounce of the sweet stuff provides 11 percent of the daily value of magnesium for only 153 calories, in addition to antioxidants that may help lower blood pressure, improve blood flow, and boost overall heart health.
  8. Low-Fat Yogurt -Magnesium-rich foods and foods high in calcium make a wonderful health duo, because when you’re getting foods high in magnesium, it’s easier for your body to absorb calcium and put it to good use.

 

Article from Everydayhealth.com.