11 Vegetables That Are High in Magnesium

                        🥦 11 Vegetables That Are High in Magnesium

 

Magnesium is a key mineral that supports everything from energy production and nerve function to bone strength and heart health. If you're looking to increase your intake naturally, these 11 magnesium-rich vegetables are a great place to start.

🥬 1. Spinach

🧪 Magnesium: 157 mg per cooked cup (37% DV)
📸 [Image idea: Fresh or sautéed spinach on a wooden table]

Spinach is one of the most magnesium-dense leafy greens. It’s also rich in iron, folate, and calcium, plus powerful antioxidants like vitamins C, E, and carotenoids lutein and zeaxanthin, which promote eye health.

💡 Tip: Enjoy it raw in salads or sautéed with garlic and olive oil.

🌈 2. Swiss Chard

🧪 Magnesium: 150 mg per cooked cup (36% DV)
📸 [Image idea: Colorful rainbow chard leaves on a rustic cutting board]

Swiss chard is not only high in magnesium but also potassium, helping regulate blood pressure. A magnesium- and potassium-rich diet may lower your risk of heart disease.

💡 Tip: Toss into soups, frittatas, or grain bowls.

🌱 3. Edamame

🧪 Magnesium: 99.2 mg per cooked cup (24% DV)
📸 [Image idea: Steamed edamame in pods on a ceramic plate]

These young soybeans are a protein powerhouse and magnesium booster. They also provide iron, folate, and potassium — making them perfect for plant-based diets.

💡 Tip: Add to salads, rice bowls, or snack on them with sea salt.

🎃 4. Acorn Squash

🧪 Magnesium: 88.2 mg per cooked cup (21% DV)
📸 [Image idea: Halved, roasted acorn squash with herbs]

Naturally sweet and rich in fiber (9g per cup), acorn squash promotes digestive health and satiety. It also provides vitamins A, C, and B-complex.

💡 Tip: Roast and serve as a warm side dish — no peeling needed!

🌿 5. Artichoke

🧪 Magnesium: 71.4 mg per cooked cup (17% DV)
📸 [Image idea: Cooked or grilled artichokes with lemon wedges]

Artichokes are packed with fiber and prebiotics, which feed good gut bacteria and support digestive health. They’re also rich in vitamins C and K.

💡 Tip: Add hearts to salads, pasta, or enjoy as a dip with olive oil.

🍲 6. Lentils

🧪 Magnesium: 71.3 mg per cooked cup (17% DV)
📸 [Image idea: Hearty lentil soup in a rustic bowl]

Lentils provide nearly 18g of protein and over 15g of fiber per cup — great for energy and fullness. They're also a good source of iron, folate, and zinc.

💡 Tip: Use in soups, veggie burgers, or Mediterranean salads.

🌿 7. Green Peas

🧪 Magnesium: 62.4 mg per cooked cup (15% DV)
📸 [Image idea: Fresh peas in pods on a wooden table]

Green peas are magnesium-rich and high in folate, especially important during pregnancy. They also pack vitamin C, iron, and protein.

💡 Tip: Mix into rice dishes, pasta, or mash into a vibrant dip.

🥕 8. Parsnips

🧪 Magnesium: 45.2 mg per cooked cup (11% DV)
📸 [Image idea: Roasted parsnips with thyme or in a harvest bowl]

Parsnips bring a slightly sweet, nutty flavor and are rich in vitamin C and fiber. They support immunity and digestive regularity.

💡 Tip: Roast, mash, or slice raw into slaws and salads.

🥗 9. Kale

🧪 Magnesium: 35.5 mg per cooked cup (11% DV)

📸 [Image idea: Chopped kale salad with lemon dressing]

Kale covers over 100% of your daily vitamins C and K in one serving. It’s also a solid source of calcium and fiber, with antioxidant and anti-inflammatory benefits.

💡 Tip: Massage raw leaves with olive oil, or add to stews and omelets.

❤️ 10. Beets

🧪 Magnesium: 39.2 mg per cooked cup (9% DV)
📸 [Image idea: Roasted beet salad with goat cheese or citrus]

Beets are rich in nitrates and betalains, compounds that support healthy blood pressure and heart function. They also add natural sweetness to any dish.

💡 Tip: Roast and toss into grain bowls, or blend into smoothies.

🥦 11. Broccoli

🧪 Magnesium: 32.8 mg per cooked cup (8% DV)
📸 [Image idea: Steamed broccoli with lemon zest or roasted with garlic]

Broccoli may be low on this magnesium list, but it makes up for it with vitamin C, folate, and fiber. It supports immunity, digestion, and detoxification.

💡 Tip: Steam, stir-fry, or roast with olive oil and seasoning.

🧠 Why Magnesium Matters

Magnesium is vital for:

• 💪 Muscle and nerve function

• 💓 Heart rhythm and blood pressure regulation

• 🧬 Bone strength and DNA synthesis

• 🔥 Reducing inflammation

• 💤 Supporting sleep and mood

🌟 Final Thoughts

Adding more magnesium-rich vegetables into your meals is a simple way to nourish your body and feel your best. Mix leafy greens, legumes, and root veggies into your weekly routine for a balanced, plant-powered diet.