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Magnesium is an essential nutrient that supports healthy nerves, muscles, and bones. It also helps regulate blood sugar and blood pressure and may promote better sleep.
Most adults need 310 to 420 milligrams (mg) of magnesium daily. If you eat plenty of leafy greens, nuts, seeds, and dairy, you’re likely getting enough. Many grains can provide magnesium along with fiber, vitamins, and other important minerals.
1. Quinoa
Magnesium per serving: 118 mg per 1 cup cooked
Quinoa is a nifty plant protein that can be cooked like rice or pasta. It’s tasty in a fresh salad, as a carb in a veggie-packed protein bowl, or as a binder in meat-free bean burgers.
In addition to magnesium, quinoa also adds iron, fiber, and potassium to a meal.
2. Buckwheat
Magnesium per serving: about 86 mg per 1 cup cooked
Even though it has “wheat” in the name, buckwheat is actually a gluten-free grain. Along with magnesium, you’ll get plenty of fiber, phosphorus, and antioxidants.
You can use buckwheat flour for pancake mix, baked goods, and homemade pasta, or cook the roasted groats (kasha), and eat them like you would oats or rice.
3. Brown Rice
Magnesium per serving: about 86 mg per 1 cup cooked
Brown rice is a fiber-rich option for adding magnesium to a variety of dishes, including soups, salads, stir-fries, burritos, and casseroles. It offers more nutrients than white rice, including potassium, phosphorus, and folate.
Rice is also something you can buy in bulk and stock your pantry with for quick, nutritious meals.
4. Whole Wheat
Magnesium per serving: 164 mg per 1 cup
You can usually find whole wheat versions of your favorite breads, crackers, pasta, and other carbs, and choosing them over refined, white versions can help you get a little more magnesium and other key nutrients, like selenium and folate, in your day.
If you do a lot of baking, consider substituting whole wheat flour for some of the all-purpose flour in your recipes, or use half whole wheat flour and half all-purpose flour.
5. Barley
Magnesium per serving: 34.5 mg per 1 cup cooked
Barley is a popular comfort grain that’s wonderful in soups and stews, but you can also get a little boost of magnesium by enjoying it as a hot breakfast cereal or as a salad topping, or as a carb for stuffed veggies. The chewy grain also offers plenty of soluble fiber, as well as a little vitamin A, calcium, and iron.
The hulled version of barley will give you a little more magnesium than the pearled, but it takes longer to cook.
6. Oats
Magnesium per serving: 63 mg per 1 cup cooked
Oats are a classic grain to start your day with if you want to get a head start on your daily magnesium intake, but breakfast isn’t the only time you can enjoy the grain. Try baking oats into bread, adding some to smoothies, or using them to make your own granola bars.
Choose steel-cut rather than rolled or instant oats to get the most nutritional bang for your buck, with key vitamins and minerals like zinc, selenium, folate, and lutein and zeaxanthin.
Read the original article on Verywell Health
