According to Very Well Health, magnesium participates in over 300 biochemical reactions in the body, playing an important role in energy production, regulating nervous activity, supporting muscle and cardiovascular function, and maintaining bone health. The recommended magnesium intake for adults ranges from 310 to 420 mg daily, depending on age and gender. Here are some beans rich in this mineral:

Peanuts

About 28 g of peanuts (a small handful) provides 45-50 mg of magnesium. This nut is also rich in plant protein, unsaturated fats, vitamin E, and antioxidant compounds. Thanks to their diverse nutritional profile, peanuts can support heart health, manage blood sugar, and provide energy.

Black Beans

Black beans are rich in magnesium, beneficial for blood pressure, improving sleep quality, and reducing fatigue. Beyond magnesium, black beans also contain abundant fiber, plant protein, iron, and antioxidants. Their high fiber content helps stabilize blood sugar, aids digestion, promotes satiety, and is beneficial for weight management.

They are also a low-fat food, versatile in various dishes such as desserts, soups, salads, or mixed with rice, making them suitable for a healthy diet.

Boiled soybeans are rich in magnesium. Photo: Kim Uyen

Soybeans

100 g of boiled soybeans provide nearly 80-90 mg of magnesium, supporting muscle and nervous system function, and the body's energy production process.

In addition to magnesium, soybeans are rich in high-quality plant protein, containing all essential amino acids. This food also contains isoflavones – plant compounds with an estrogen-like structure – which support cardiovascular health and help alleviate some uncomfortable symptoms for women during perimenopause and menopause.

Fiber, potassium, and antioxidants in soybeans contribute to cholesterol management and are beneficial for gut health, according to Times of India.

Peas

The magnesium in peas helps the body efficiently convert food into energy, reducing feelings of sluggishness and supporting nervous system function. The abundant fiber content in this type of bean nourishes beneficial gut bacteria, improves digestion, and aids in blood cholesterol management.

Peas also contain lutein and zeaxanthin, two important antioxidants that can protect eyes from the effects of aging.

Le Nguyen (compiled)