Want more energy? Eat these 5 foods!
Magnesium—a mineral you probably don’t give much thought. But did you know that magnesium is needed for more than 300 chemical reactions in the body? Breaking down glucose (from the food you eat) into energy is one of its key functions, so if you aren’t eating enough magnesium-rich foods, your energy level can most certainly drop.
The recommended daily intake of magnesium is around 300 milligrams for women and 350 milligrams for men. No need to supplement—you can get all of the magnesium you need from the following foods:
Top 5 Magnesium-rich foods:
- Wheat bran (1/4 cup = 89 mg)
- Almonds (1 ounce = 80 mg)
- Spinach (1/2 cup cooked = 78 mg)
- Soybeans (1/2 cup cooked = 74 mg)
- Bran flakes (3/4 cup = 64 mg)
Baked potato (with skin) (1 medium = 48 mg)
Black-eyed peas (1/2 cup = 46 mg)
Brown rice (1/2 cup cooked = 42 mg)
Lentils (1/2 cup cooked = 36 mg)
Banana (1 medium = 32 mg)
How can you make it fit? Easy!
- Breakfast: 3/4 cup bran flakes with 1 sliced banana = 96 mg
- Mid-morning snack: 1 ounce of almonds = 80 mg
- Lunch: toss 1/2 cup of soybeans on your salad = 74 mg
- Dinner side dishes: Baked potato and 1/2 cup cooked spinach = 126 mg
Total magnesium: 376 mg
More energy? Done!