These 5 Vegan Foods Have Surprisingly High Levels Of Magnesium

Magnesium is one of those unsung hero nutrients—crucial for muscle function, energy production, mood, and even better sleep. While meat and dairy often get the spotlight for minerals, plenty of plant-based foods pack a serious magnesium punch. Here are five vegan-friendly picks that are surprisingly rich in this essential mineral.

1. Pumpkin Seeds

Pumpkin seeds might be small, but they pack a mighty magnesium punch. With around 168 mg per ounce, these seeds can cover nearly half your daily magnesium needs. Often overlooked, pumpkin seeds can be a versatile addition to your meals.

Try sprinkling them over your morning cereal or blending them into a nutritious pesto. Their nutty flavor adds depth to salads and soups alike. Historically, Native Americans recognized their value, using them for both food and medicine.

So next time you’re in need of a snack, why not opt for a handful of these mineral-rich marvels?

2. Dark Chocolate (70% or higher)

Dark chocolate, often a guilty pleasure, is a surprising source of magnesium. With about 65 mg per square ounce, it combines indulgence with nutrition. The higher the cacao content, the better the benefits.

Choose varieties that are minimally processed to maximize nutrients and antioxidants. Pair it with fruits like strawberries or bananas for a delightful treat that also boosts your health.

Interestingly, the ancient Mayans revered chocolate as a divine gift, using it in rituals. So, savor a square or two, knowing it’s both a treat and a mineral boost!

3. Black Beans

Black beans, a staple in many cuisines, offer more than just protein. With around 120 mg of magnesium per cooked cup, they’re a fantastic mineral source. These legumes are perfect for adding depth to various dishes.

Toss them into a fresh salad or mix them with quinoa for a nutritious meal. Their fiber content supports digestion, making them a wholesome choice. Did you know? Black beans have been cherished in Latin American diets for thousands of years.

Incorporate them into your meals for a nutrient boost and a taste of tradition.

4. Spinach (Cooked)

Cooked spinach might remind some of Popeye’s secret to strength, and for a good reason. About 157 mg of magnesium per cup makes it a leafy powerhouse. Cooking spinach can concentrate its nutrients, making it more effective in delivering minerals.

Sauté it with garlic for a simple side dish or blend it into a smoothie for an energy boost. Spinach has long been linked to health and vitality, dating back to ancient Persia where it was prized.

Embrace its rich history and power by making it a staple in your diet.

5. Tofu

Tofu is often celebrated for its protein, but it’s also a decent magnesium source, with around 53 mg per 3.5 ounces. This soy-based favorite can easily adapt to countless dishes.

From stir-fries to desserts, its subtle flavor allows other ingredients to shine while adding nutritional value. Made from soy milk, tofu has been integral to Asian cuisine for centuries. Did you know? Tofu was first introduced to Japan in the 8th century.

Experiment with tofu in savory or sweet dishes, and enjoy its mineral benefits along the way.