7 richest vegetarian sources of magnesium and the right way to consume them

Often known as the ‘miracle mineral’, magnesium plays a pivotal role in maintaining overall health. Ensuring adequate magnesium consumption is vital to sustain energy, prevent chronic diseases and promote long term health. As per US National Institutes of Health, an average adult should consume 400 mg of magnesium. Despite its significance, and abundance, magnesium deficiency is surprisingly common and can lead to fatigue, muscle cramps, poor bone density and mood disorders. A Harvard study suggests that extra magnesium can be helpful for people with cardiovascular diseases, insomnia, anxiety and diabetes.

Below we suggest 7 plant-based foods rich in magnesium and what is the most efficient way to consume them for optimal benefits.

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Palak or spinach is one of the richest sources of magnesium. Research shows spinach is linked to reduced risk of type 2 diabetes and cardiovascular disease. Leafy greens like spinach can significantly contribute to the daily magnesium requirement.
Magnesium is water soluble. Overboiling spinach can cause mineral loss. Thus, cooking lightly by moderate steaming or sauteing helps in retaining most of the nutrients. To make spinach a regular part of diet, one can add it into dal, parathas or toss it into soups.

Quinoa is nutrient dense and one of the most vital sources of magnesium. Quinoa helps support muscle and nerve function by preventing cramps and supporting post-workout recovery. It also regulates blood sugar and improves insulin sensitivity. 100 grams of quinoa can provide around 64 mg of magnesium.
Quinoa has a natural coating called saponins. This coating can interfere with absorption and thus, rinsing them thoroughly is advised. To preserve minerals, use around a ratio of 1:2 of quinoa and water to avoid discarding nutrients with liquid.

Chia seeds may look tiny but they are nutritional powerhouses loaded with magnesium. 100 grams of chia seeds contains approximately 335 mg magnesium, which means around 2 tablespoons of chia seeds can provide almost 25% of the daily magnesium requirement. Studies show that daily consumption of chia seeds, due to its magnesium content, improves cardiovascular markers and supports healthy blood glucose levels.
Soak chia seeds in water before consumption, it can help improve digestibility and mineral absorption.

Black beans are one of the richest legume sources of magnesium. 100 grams of magnesium can contain up to 70 mg of magnesium. The magnesium in black beans improves bone health and regulates blood sugar levels.
The best way to consume black beans for magnesium is by soaking them overnight. Soaking improves mineral absorption. Black beans can be eaten in curry or salads.

Paneer’s plant-based cousin tofu contains 30 mg of magnesium per 100 grams. The rich magnesium content of tofu comes with its calcium and protein rich properties. Magnesium from tofu supports bone strength, muscle recovery and heart health.
Press tofu to remove excess water. This improves texture and helps absorb spices better. Lightly sauteing can also retain the magnesium content in tofu.

These highly nutritious young, tender soybeans, harvested before full maturity are a rich source of magnesium. 100 grams of edamame contains 64 mg of magnesium. Edamame helps support proper neuromuscular functions and works alongside calcium to strengthen bones.
Cooking for 3–5 minutes preserves most nutrients and keeps them tender. These tender beans can be added to salads, chaat or pulao.

Among vegetarian foods, pumpkin seeds are one of the richest sources of magnesium. 100 grams of raw pumpkin seeds can provide 262 mg of magnesium. Magnesium from pumpkin seeds can improve mood, reduce anxiety and can efficiently keep blood pressure in check.
While eating raw pumpkin seeds is also beneficial, lightly roasting them can provide extra crunch. Sprinkle pumpkin seeds to salads, smoothie bowls or yogurt.