11 vegetables rich in magnesium

Magnesium is a mineral necessary 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 get enough magnesium per day. The good news? You can increase your intake naturally by eating more magnesium-rich vegetables.

Magnesium: 157 milligrams (mg) per cooked cup, or 37% of the Daily Value (DV)

Spinach is a leafy green vegetable rich in magnesium. It is also rich in folate, iron and calcium and provides several antioxidants. For example, it is a rich source of vitamins C and E, which have powerful antioxidant properties.

Spinach is full of the antioxidant carotenoids lutein and zeaxanthin, which promote eye health. Lutein and zeaxanthin protect your eyes from cellular damage that leads to eye diseases like age-related macular degeneration (AMD), 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.

Magnesium: 150 mg per cooked cup, or 36% of the DV

Like spinach, Swiss chard is a green leaf rich in magnesium. It is also rich in potassium, which helps control blood pressure. One cup of cooked Swiss chard contains 20% of your daily potassium needs.

Eating a diet rich in magnesium and potassium could help lower blood pressure, which may reduce the risk of heart disease.

Try adding chard to soups, stews and egg dishes.

Magnesium: 99.2 mg 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 18.5 grams of protein. Eating edamame can help people following plant-based diets, such as vegan diets, meet their daily protein needs. Protein is necessary for critical processes such as the production of hormones and neurotransmitters and the growth of muscle tissue.

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

Magnesium: 88.2 mg per cooked cup, or 21% of the DV

Acorn squash is a winter squash with sweet flesh. It is rich in vitamin A, vitamin C, B vitamins and potassium.

One cup of cooked acorn squash contains 9 grams of fiber, which meets 32% of your daily fiber needs. Fiber helps maintain regular bowel movements and fuels the growth of beneficial bacteria in the large intestine. It also helps support healthy blood sugar regulation and can help you feel full after meals.

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

Magnesium: 71.4 mg per cooked cup, 17% of the DV

Artichokes are rich in fiber, vitamins C and K, and potassium.

One cup of cooked artichokes contains 9.5 grams of fiber, or more than 34% of the DV. Artichokes contain prebiotic fiber, which fuels beneficial bacteria in the 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 lining your intestinal tract and regulating intestinal inflammation.

Try adding artichoke hearts to salads and pasta dishes.

Magnesium: 71.3 mg per cooked cup, 17% of the DV

Like edamame, lentils are an excellent source of protein and plant fiber. 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 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 them in plant-based dishes like soups, veggie burgers and salads.

Magnesium: 62.4 mg per cooked cup, or 15% of the DV

Peas are rich in protein, fiber, vitamin C, iron and folate, a B vitamin necessary for cell division, DNA synthesis and red blood cell growth.

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

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

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

Magnesium: 45.2 mg per cooked cup, 11% of the DV

Parsnips are rich in several vitamins and minerals. One cup of cooked parsnips covers 20% of the fiber DV.

Parsnips are also rich in vitamin C, which functions as an antioxidant and is necessary for immunity, collagen, neurotransmitter production and many other important processes.

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

Magnesium: 5.5 mg per cooked cup, 11% of the DV

Kale is a very nutritious cruciferous vegetable. It is a good source of fiber, calcium, iron and vitamin A.

One cup of cooked kale provides more than 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 slicing raw kale into salads or adding it to soups, stews and omelets.

Magnesium: 39.2 mg per cooked cup, or 9% of the DV

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

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

Magnesium: 32.8 mg per cooked cup, or 8% of the DV

Broccoli contains several essential nutrients, including magnesium.

One cup of cooked broccoli provides more than 100% of your vitamin C needs and more than 40% of the daily value of folate, both of which play important roles in the body.

Broccoli is usually enjoyed steamed or sautéed, but it is also delicious roasted, baked and raw.

Magnesium plays an essential role in health, including supporting healthy blood sugar levels and blood pressure regulation. Unfortunately, most people don’t have enough.

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