Magnesium is an essential mineral that supports a wide range of bodily functions, from regulating blood pressure and blood sugar levels to promoting healthy muscle and nerve activity. It also plays a crucial role in DNA and RNA production. Most adults require 320 to 420 milligrams of magnesium daily, which can be met through a balanced diet. Beans are among the best natural sources, providing magnesium along with protein, fiber, and other key nutrients. Incorporating magnesium-rich legumes into meals can improve energy levels, aid digestion, and support heart and bone health. The following seven legumes are particularly high in magnesium, versatile in cooking, and easy to include in everyday diets for a natural, nutritious boost.

According to a study published in Dietary Guidelines, legumes, including beans, peas, and lentils, are excellent sources of magnesium, providing a significant portion of the daily recommended intake. Regular consumption of these legumes can support heart health, maintain normal blood pressure, and contribute to proper muscle and nerve function.

Unable to sleep? It could be magnesium deficiency

Black beans are a versatile and nutrient-dense legume. One cup of cooked black beans contains approximately 120 milligrams of magnesium, covering nearly 30% of the average adult’s daily requirement.

Along with magnesium, black beans provide protein, fiber, and iron, making them a filling and nutritious choice for meals. Combining black beans with rice can further boost magnesium intake, as rice also contains a modest amount of the mineral. Black beans can be used in soups, stews, salads, or as a protein-packed side dish. Their mild flavor and hearty texture make them suitable for a variety of culinary preparations.

Edamame

Edamame, or young soybeans, are a tasty snack and an excellent plant-based source of magnesium. Half a cup of boiled edamame provides about 99 milligrams of magnesium, roughly 12% of the recommended daily intake. In addition to magnesium, edamame contains protein, fiber, and antioxidants, making it a nutrient-dense addition to any meal. Edamame can be enjoyed on its own, lightly salted, or added to salads, stir-fries, and grain bowls. Its slightly nutty taste pairs well with a variety of dishes, offering both convenience and a healthy nutrient boost.

Although commonly thought of as nuts, peanuts are technically legumes. One cup of roasted peanuts contains around 260 milligrams of magnesium, making them one of the highest legume sources of this mineral. Even a smaller serving, such as a quarter cup, can provide a significant portion of the daily requirement. Peanut butter is another convenient option, with two tablespoons offering about 49 milligrams of magnesium. Peanuts can be eaten as a snack, incorporated into sauces, or sprinkled over salads for added crunch and nutrition.

Lima beans, also known as butter beans, offer a well-rounded nutritional profile. One cup of cooked lima beans contains about 81 milligrams of magnesium, along with protein, fiber, and calcium. These beans are soft and creamy, making them ideal for adding to salads, stews, or succotash dishes. Lima beans are also versatile enough to serve as a main ingredient or a side, providing both texture and nutritional value to meals.

Peas are another legume that delivers a healthy dose of magnesium. One cup of green peas contains approximately 62 milligrams of magnesium, along with protein, iron, potassium, and antioxidants. Peas also offer anti-inflammatory benefits, making them a nutrient-packed addition to a balanced diet. Different varieties, such as garden peas, snap peas, and snow peas, can be used in stir-fries, soups, or as a simple steamed side dish. Their natural sweetness and tender texture make them a versatile ingredient for many meals.

Cannellini beans, or white beans, are rich in magnesium, with one cup providing around 113 milligrams. They are also high in protein and fiber, making them ideal for supporting digestion and sustained energy levels. Cannellini beans can be incorporated into salads, stews, or blended into dips for vegetables or whole-grain bread. Their mild flavor allows them to absorb seasonings well, making them suitable for a wide range of recipes while boosting overall magnesium intake.

Adzuki beans are small, red beans commonly used in Asian cuisine. One cup of cooked adzuki beans contains approximately 120 milligrams of magnesium, along with protein, fiber, and calcium. These beans have a naturally sweet, nutty flavor and can be used in both savory and sweet dishes, including soups, desserts, and pastries. Adzuki beans are highly versatile and offer a concentrated source of magnesium, making them an excellent choice for anyone looking to enhance their diet with nutrient-dense legumes.Incorporating these seven legumes into your daily meals can help meet magnesium requirements and support overall health. They provide a combination of essential minerals, protein, and fiber while remaining versatile and easy to cook. From black beans and lima beans to edamame and adzuki beans, these legumes offer convenient ways to increase magnesium intake naturally. Regular consumption of magnesium-rich legumes may aid in maintaining blood pressure, supporting heart health, improving digestion, and enhancing overall energy levels, making them an important part of a balanced diet.Also Read: The Japanese method to keep vegetables fresh longer: A simple 4-step fridge storage process that really works