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Nutrition

Great Plant-based Sources of Magnesium

July 05, 2023

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What is magnesium and why do we need it?

Magnesium is a mineral your body needs to work right. According to WebMd, "It helps to keep your bones strong, heart healthy, and blood sugar normal. It also plays a role in your energy level." 1

At a glance, your body needs magnesium to help build new bone cells and help protect against osteoporosis. Magnesium helps your body fight off viruses and heal wounds. And magnesium also helps protect the heart by helping your heart pump blood as well as relaxing your blood vessel walls 1.

Magnesium is one of those minerals that has many benefits and is also found in many fruits, vegetables, or seeds such as2:

  • Avocadoes
  • Nuts such as almonds, cashews, and Brazil nuts
  • Legumes such as lentils, beans, chickpeas, peas, and soybeans.
  • Tofu
  • Seeds such as flax, pumpkin, and chia seeds
  • Whole grains such as buckwheat and quinoa
  • Bananas
  • Leafy greens such as kale, spinach, and collard greens
  • Dark chocolate

With a plant-based diet, you can help increase your intake of magnesium with magnesium-rich foods.

And, as magnesium is found in sweet and savory foods alike, it is easy to incorporate these fruits, vegetables, and seeds or grains into meals such as:

  • Breakfasts - bananas on your muffins, in cereals, or even standalone. Dark chocolate on your muffins.
  • Lunches - healthy salads, bean dips, or sauteed greens
  • Dinners - curries or buddha bowls with spinach and kale over rice, or delicious rice dishes made with legumes and leafy greens
  • Snacks - a bowl of nuts such as almonds, cashews, and Brazil nuts, or some dark chocolate

And you can add in other healthy fruits or vegetables to get even more vitamins and minerals.

Garden of Vegan makes it easy to eat magnesium-rich foods with our healthy ready-made meals, pantry boxes, sides, and produce boxes.

Garden of Vegan creates healthy meals that include many magnesium-rich foods in their prepared meals, breakfast meals, sides, snacks, and even desserts.

In addition, there are plenty of pantry items that are easy to incorporate into your daily routine and that contain magnesium-rich foods. And, of course, the produce boxes have magnesium in the veggie box, juicing box, and fruit boxes.

Garden of Vegan's NDIS participants can also increase their magnesium intake by choosing healthy meals with magnesium-rich fruits and vegetables.

Eligible NDIS participants can have healthy meals, sides, desserts, and pantry items delivered and only pay for the food cost component of the meals they order. NDIS Participants and NDIS plan managers can learn more about Garden of Vegan NDIS plans and healthy meal delivery by filling out our NDIS form and we'll contact you soon as possible.

Garden of Vegan's six meal plans also have many magnesium-rich fruits, vegetables, legumes, and nuts!

Visit our Meal Plans to Suit your Lifestyle section and select a nutritional meal plan that is high in fruits and vegetables that contain magnesium, or you can add them separately by adding pantry items!

Read more Garden of Vegan nutrition articles
Great Plant-based Sources of Potassium
Great Plant-based Sources of iron
Fibre: What is it and why do I need it?
How Can I Increase My Protein Intake?
Calories, Protein, Carbs, And Fat, What Does It All Mean?
Great Plant-based Sources of Calcium

References:
1. All About Magnesium - Nourish by WebMD
2. 10 Magnesium-Rich Foods That Are Super Healthy

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