You may eat the seeds uncooked or roast them to deliver out a little bit extra taste. From there, eat them as a standalone snack, or sprinkle them in your meal for extra oomph. Tsui likes to make use of them as a topping so as to add “some additional taste, texture, and diet” to dishes like yogurt, porridge, granola, and salads.
Darkish leafy greens
Assume salad staples like spinach, kale, broccoli, and Swiss chard. One cup of uncooked spinach incorporates 24 mg of magnesium, in line with the USDA (and if the spinach is boiled, that quantity climbs to 156 mg—48% of the DV, per the NIH). Nonetheless, “I like to have it uncooked on a sandwich or as the bottom of a salad,” Dada says. “I would add some arugula or another forms of greens, too, only for some variation in texture.”
When you want some salad inspo to place a recent spin on the format or discover that customary varieties have a tendency to go away you craving extra, take a look at this listing of 5 unique recipes that pull off the spectacular feat of managing to really maintain you full. And in the event you’re simply not feeling the uncooked route sooner or later, needless to say you’ll be able to all the time incorporate leafy greens into baked items like egg bites and frittatas.
Legumes
Soybeans are the face of this class—which you in all probability know finest in edamame, their immature kind. One cup incorporates 99 mg of magnesium, in line with the USDA (100 mg per the NIH, or 24% of the DV).
Whereas soybeans could be one of the best identified bean supply of magnesium, we’d be remiss to not point out that different sorts are packing too. Actually, the 5 most regularly bought bean varieties within the US—pinto beans, black beans, kidney beans, lima beans, and chickpeas—all include roughly between 79 to 120 mg per cup, in line with the USDA (round 20 to 30% of the DV), with black and kidney beans on the excessive finish. In the meantime, lentils, one other in style legume, fall barely exterior of that vary, at 71 mg.
Chia seeds
Subsequent up is one other kind of seed: One ounce of chia seeds (roughly 1/8 cup) incorporates 95 mg of magnesium, in line with the USDA (111 mg per the NIH, or 26% of the DV). What’s extra, the seeds—not labeled a “superfood” for nothing—include a bunch of different useful vitamins, together with protein (which helps construct muscle and enhance restoration post-workout), fiber (which prevents constipation and makes pooping simpler), antioxidants (which stave off cell harm), and omega-3 fatty acids (which help coronary heart and mind well being), Dada says.