If you’d like to boost your magnesium intake while sticking to a plant-based diet, this overview of magnesium sources for vegans has got you covered.
Nutritious Magnesium Sources for Vegans
Magnesium is an element that’s crucial for various bodily functions. It plays a key role in enzyme activity, energy production, and the synthesis of nucleic acids and proteins.
This essential mineral is not only present in our bones but also plays a pivotal role in maintaining cardiovascular health by regulating blood pressure and supporting muscle function.
Luckily, there are so many delicious plant-based foods that are loaded with magnesium. So if you’d like to boost your intake of this essential element, here’s a list of the top magnesium sources for vegans:
1. Pumpkin Seeds
Pumpkin seeds are an excellent option for vegans seeking a rich source of magnesium. These tiny, nutrient-dense seeds pack a substantial magnesium punch, contributing to the recommended daily intake of this essential mineral.
Beyond magnesium, pumpkin seeds offer a myriad of nutritional benefits, including being a good source of plant-based protein, healthy fats, and fiber. Incorporating pumpkin seeds into a vegan diet not only supports magnesium intake but also provides a crunchy and flavorful addition to salads, cereals, or snacks.
Pumpkin Seeds Magnesium Content
According to the USDA National Nutrient Database, pumpkin seeds contain 500 mg of magnesium per 100g.
2. Spinach
Spinach is a good magnesium source for those adhering to a vegan lifestyle. This nutrient-rich vegetable not only delivers a considerable dose of magnesium but also offers a plethora of vitamins and antioxidants.
The high magnesium content in spinach plays a crucial role in supporting muscle and nerve function, contributing to the overall well-being of individuals following a vegan diet. Whether enjoyed in salads, smoothies, or as a side dish, incorporating spinach into daily meals provides a delicious and versatile means for vegans to meet their magnesium requirements.
Spinach Magnesium Content
According to the USDA National Nutrient Database, spinach contains 93 mg of magnesium per 100g.
3. Chia Seeds
Chia seeds are an excellent vegan source of magnesium and a valuable addition to plant-based diets. These tiny seeds are not only rich in magnesium but also boast high levels of omega-3 fatty acids, fiber, and antioxidants.
Vegans can easily incorporate chia seeds into their meals by sprinkling them on cereals, coconut yogurt, or blending them into smoothies. Chia seeds add a delightful crunch and a subtle nutty flavor, enhancing both the taste and nutrient profile of vegan dishes.
Chia Seeds Magnesium Content
According to the USDA National Nutrient Database, chia seeds contain 335 mg of magnesium per 100g.
4. Almonds
Almonds are another good option for vegans seeking a rich magnesium source in their diet. Packed with essential nutrients, almonds are not only a convenient and portable snack but also a versatile ingredient in various recipes.
Whether enjoyed on their own, added to salads, or blended into almond butter, these nutritious nuts provide a delicious and satisfying way for vegans to meet their magnesium requirements while enjoying the deliciousness of almonds.
Almonds Magnesium Content
According to the USDA National Nutrient Database, raw whole almonds contain 258mg of magnesium per 100 g.
5. Cashews
Cashews, the creamy and versatile nut, stand out as an excellent vegan source of magnesium. Whether enjoyed as a snack, sprinkled on salads, or blended into creamy cashew butter, these nuts contribute both taste and nutritional value to vegan lifestyles.
Cashews Magnesium Content
According to the USDA National Nutrient Database, raw cashews contain 251 mg of magnesium per 100g.
6. Quinoa
Quinoa, the ancient grain hailed for its nutritional richness, is an excellent vegan source of magnesium. This versatile grain not only provides a substantial amount of magnesium crucial for muscle and nerve function but also offers a complete protein profile, fiber, and various vitamins and minerals.
Whether used as a base for salads, incorporated into hearty bowls, or enjoyed as a side dish, quinoa offers a delicious and nutrient-rich way for vegans to boost their magnesium intake.
Quinoa Magnesium Content
According to the USDA National Nutrient Database, cooked quinoa contains 64 mg of magnesium per 100g.
7. Dark Chocolate (with high cocoa content)
Dark chocolate is one of my personal favorite magnesium sources for vegans. Including moderate amounts of high-cocoa dark chocolate in a vegan diet not only satisfies sweet cravings but also provides a pleasurable and nutrient-dense way to meet magnesium requirements.
Dark Chocolate Magnesium Content
According to the USDA National Nutrient Database, dark chocolate with 70-85% cocoa solids contains 228 mg of magnesium per 100g.
8. Black Beans
Black beans, a staple in plant-based diets, are an excellent vegan source of magnesium. Whether incorporated into soups, salads, or as a filling for tacos, black beans offer a delicious and versatile way for vegans to fortify their diets with magnesium while enjoying the wholesome goodness of this legume.
Black Beans Magnesium Content
According to the USDA National Nutrient Database, dry black beans contain 180 mg of magnesium per 100g.
9. Edamame
Edamame, young and green soybeans, are a nutritious vegan source of magnesium. Whether enjoyed as a snack, added to salads, or incorporated into stir-fries, edamame is a delicious way for vegans to ensure they are nourishing their bodies with this crucial mineral.
Edamame Magnesium Content
According to the USDA National Nutrient Database, cooked edamame contains 64 mg of magnesium per 100g.
10. Tofu
Tofu, a versatile and protein-rich staple in plant-based diets, emerges as an excellent vegan source of magnesium. This nutrient-dense soy product not only adds a substantial amount of magnesium to a vegan diet but also contributes essential amino acids, iron, and calcium. Tofu’s adaptability in various recipes, from stir-fries to smoothies, makes it one of the most versatile magnesium sources for vegans.
Tofu Magnesium Content
According to the USDA National Nutrient Database, firm tofu contains 58 mg of magnesium per 100g.
11. Hemp Seeds
Hemp seeds, tiny nutritional powerhouses, are a noteworthy vegan source of magnesium. Incorporating hemp seeds into vegan meals, whether sprinkled on salads, blended into smoothies, or added to cereals, not only enhances the overall flavor but also elevates the nutritional density of plant-based dishes.
Hemp Seeds Magnesium Content
According to the USDA National Nutrient Database, hulled hemp seeds contain 700 mg of magnesium per 100g.
12. Sunflower Seeds
Sunflower seeds, small in size but mighty in nutritional content, are a good vegan source of magnesium. Whether enjoyed as a crunchy snack, added to salads, or incorporated into baking recipes, sunflower seeds offer a flavorful and convenient way for vegans to boost their magnesium intake.
Sunflower Seeds Magnesium Content
According to the USDA National Nutrient Database, raw sunflower seeds contain 302 mg of magnesium per 100g.
13. Brown Rice
Brown rice is another wholesome vegan source of magnesium. Not only is brown rice a substantial contributor to meeting daily magnesium needs within a plant-based diet, it’s also an excellent source of fiber, essential nutrients, and complex carbohydrates. Brown rice is a versatile staple that can be enjoyed as a side dish, used in stir-fries, or incorporated into various recipes.
Brown Rice Magnesium Content
According to the USDA National Nutrient Database, cooked brown rice contains 39 mg of magnesium per 100g.
14. Oats
Oats, a breakfast favorite, are a nutrient-dense and hearty vegan source of magnesium. Beyond their impressive magnesium content, oats offer a myriad of nutritional benefits, including soluble fiber, which supports digestive health and helps regulate cholesterol levels. As a versatile ingredient, oats can be transformed into a variety of plant-based dishes such as oatmeal, smoothies, and energy bars.
Oats Magnesium Content
According to the USDA National Nutrient Database, rolled oats contain 126 mg of magnesium per 100g.
15. Pine Nuts
Pine nuts, often celebrated for their delicate flavor and buttery texture, are another noteworthy vegan source of magnesium. Alongside magnesium, pine nuts provide monounsaturated fats, protein, and a range of essential vitamins and minerals.
Whether toasted and sprinkled over salads, blended into pesto, or incorporated into various dishes, pine nuts contribute not only to the delicious taste and texture of meals but also to the fulfillment of magnesium needs for individuals following a vegan diet.
Pine Nuts Magnesium Content
According to the USDA National Nutrient Database, raw pine nuts contain 206 mg of magnesium per 100g.
Vegan Magnesium-Rich Recipes
If you’re looking for some magnesium-packed, plant-based recipes to try, here’s a few yummy ones to get you started:
1. Dark Chocolate Covered Pumpkin Seeds
These delicious dark chocolate covered pumpkin seed clusters are a magnesium-rich treat. Dark Chocolate Covered Pumpkin Seeds Recipe
2. Vegan Oat Flour Pancakes
These delicious plant-based oat pancakes are perfect for a hearty, magnesium-rich breakfast. Vegan Oat Flour Pancakes Recipe
3. Vegan Spinach Artichoke Dip
This luscious dip is loaded with flavor (and magnesium!). Vegan Spinach Artichoke Dip Recipe
Wrapping Up: Vegan Magnesium Sources
The abundance of magnesium sources for vegans makes it possible to meet daily requirements for this essential element while enjoying delicious, nutrient-rich foods. So consider adding some of these items to your grocery list and fill up on these plant-based, magnesium-rich foods.
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