7. Tofu and Soy Products: The Protein-Packed and Magnesium-Rich Foods for Vegetarians and Vegans
Tofu: Tofu, also known as bean curd, is a popular and versatile soy product that is rich in magnesium. One cup of firm tofu contains about 65 mg of magnesium, or 16% of the daily recommended intake. Tofu is also a good source of protein, calcium, and other essential nutrients like iron and manganese. It can be used in various savory dishes like stir-fries, soups, and curries or incorporated into sweet dishes like smoothies and desserts.
Tempeh: Tempeh is a fermented soy product that is high in magnesium. One cup of cooked tempeh contains about 116 mg of magnesium, or 29% of the daily recommended intake. Tempeh is also an excellent source of protein, fiber, and other essential nutrients like iron and manganese. It has a nutty flavor and a firm texture that makes it a great meat substitute in various dishes like stir-fries, salads, and sandwiches.
Edamame: Edamame are young soybeans that are harvested before they fully mature. They are a delicious and nutritious snack that is rich in magnesium. One cup of cooked edamame provides about 99 mg of magnesium, or 25% of the daily recommended intake. Edamame is also a good source of protein, fiber, and other essential nutrients like folate and vitamin K. They can be enjoyed on their own as a snack or added to salads, stir-fries, and noodle dishes.
Soy milk: Soy milk is a plant-based milk that is made from whole soybeans or soy protein isolate. It is a popular dairy milk alternative that is high in magnesium. One cup of fortified soy milk contains about 61 mg of magnesium, or 15% of the daily recommended intake. Soy milk is also a good source of protein, calcium, and other essential nutrients like vitamin D and vitamin B12. It can be used as a milk substitute in various recipes like smoothies, baked goods, and hot beverages. (7)
