4. Whole Grains: The Wholesome and Nutritious Source of Magnesium for a Balanced Diet
Oats: Oats are a highly nutritious whole grain that are high in fiber, vitamins, and minerals, including magnesium. A 1-cup serving of cooked oats contains about 96 mg of magnesium, which is 24% of the daily recommended intake. Oats are also a good source of protein and antioxidants, making them a great addition to breakfast bowls, smoothies, and baked goods.
Brown Rice: Brown rice is another whole grain that is high in magnesium. One cup of cooked brown rice provides around 84 mg of magnesium, or 21% of the daily recommended intake. Brown rice is also a good source of fiber, vitamins, and minerals like manganese and selenium. It can be used as a base for stir-fries, rice bowls, or casseroles, or enjoyed as a simple side dish with a variety of proteins and vegetables.
Barley: Barley is a magnesium-rich whole grain that is also high in fiber and other essential nutrients. One cup of cooked barley contains about 54 mg of magnesium, or 14% of the daily recommended intake. Barley is also a good source of vitamins, minerals, and antioxidants. It can be used in a variety of dishes, such as soups, stews, salads, or as a hearty side dish paired with proteins and vegetables.
Teff: Teff is a gluten-free ancient whole grain that is commonly used in Ethiopian cuisine. It is also a good source of magnesium. One cup of cooked teff contains about 125 mg of magnesium, or 31.25% of the daily recommended intake. Teff is also a good source of protein, fiber, and other essential nutrients like iron and calcium. It can be used in various dishes like injera bread, porridge, and baked goods. (4)
