Vegetables high in magnesium

However, many people do not consume enough magnesium every day. Jillian Kubala, a nutritionist in the US, shared some magnesium-rich vegetables that you should add to your diet.

Spinach

About 180 grams of cooked spinach provides about 157 mg of magnesium, which is 37% of the daily requirement, according to the health site Health .

Additionally, spinach is rich in folate, iron, calcium, and antioxidants like vitamins C and E. They are also rich in lutein and zeaxanthin, two carotenoid antioxidants that support eye health.

About 180 grams of cooked spinach provides about 157 mg of magnesium.

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Rainbow chard

About 175 grams of cooked Swiss chard provides about 150 mg of magnesium, or 36% of the daily requirement.

Swiss chard is also rich in potassium, which helps control blood pressure. A diet rich in magnesium and potassium can help lower blood pressure, thereby reducing the risk of heart disease.

Pumpkin

About 245 grams of cooked pumpkin provides about 88.2 mg of magnesium, which is 21% of the daily requirement.

Pumpkins are also rich in vitamin A, vitamin C, B vitamins, potassium, and fiber. They are also rich in fiber, which helps maintain regular bowel movements and supports the growth of beneficial bacteria in the large intestine.

Artichoke

About 168 grams of cooked artichokes provide about 71.4 mg of magnesium, which is 17% of the daily requirement.

Artichokes are also rich in fiber, vitamin C, vitamin K, potassium, and prebiotic fiber. Prebiotic fiber helps feed the beneficial bacteria in the large intestine, supporting gut health by providing energy to the cells lining the intestines and regulating inflammation.

Lentils

About 75 grams of cooked lentils provide about 71.3 mg of magnesium, which is 17% of the daily requirement.

In addition to magnesium, lentils are a source of plant protein and fiber.

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Lentils are also a good source of plant-based protein and fiber. In 75 grams of lentils, you will get 17.9 grams of protein and 15.6 grams of fiber, meeting 55% of your daily fiber needs.

Protein and fiber can help maintain a healthy body weight by slowing digestion and stimulating the release of satiety hormones, which help control calorie intake.

Peas

About 160 grams of cooked peas provide 15% of the daily magnesium requirement.

They're also rich in protein, fiber, vitamin C, iron and folate, a B vitamin needed for cell division, DNA synthesis and red blood cell growth.

Folate is important for fetal development. Foods rich in folate, such as peas, are especially important for pregnant women.

Kale

About 130 grams of cooked kale provides about 23.4 mg of magnesium, which is 11% of the daily requirement.

Along with fiber, calcium, iron and vitamin A. This 130 grams of kale also meets more than 100% of the daily requirement for vitamins C and K.

Vitamin K is essential for bone health, blood clotting, brain function and many other important functions.

Beetroot

170 grams of cooked beetroot provides about 39.2 mg of magnesium, which is 9% of the daily requirement.

Betalains and nitrates in beets also support blood vessel function and promote blood pressure regulation.

Source: https://thanhnien.vn/cac-loai-rau-co-ham-luong-magie-cao-185250328221750054.htm