Broccoli is an incredibly versatile and popular vegetable, included in all sorts of diets, from vegan to paleo. As a low-calorie and highly nutrient-dense food, it is often advocated by nutrition experts. One of the micronutrients it contains is magnesium, an essential mineral. But how much magnesium can you get from eating broccoli? To find out, let’s explore the nutritional content and consider a few of its health benefits.
Nutrition Information
A 100-gram serving of cooked broccoli contains 20 milligrams of magnesium. Although this may not seem like much compared with other foods such as legumes or seeds, it is still a sizable percentage of the 420 milligrams of magnesium people need daily. Eating other foods in the same meal can easily bring the total magnesium content up. Broccoli also contains vitamin A, vitamin K, and dietary fiber, among other vitamins, minerals, and secondary metabolites like flavonoids and carotenoids.
Alongside several other cruciferous vegetables, such as Brussels sprouts, broccoli has a low glycemic index. Foods with a low glycemic index, such as broccoli, digest slowly and provide a steady release of energy, helping people to bridge the gap between meals. It is also a great source of vitamins C and K, both of which are important for keeping bones and teeth healthy.
Health Benefits of Magnesium
Magnesium is essential for a number of body functions including muscle and nerve control. It helps to move calcium across cell membranes and relies on vitamins D and K to get it to where it needs to go. When taken with calcium, magnesium can help to improve bone density, and increase calcium absorption. Magnesium is also known to reduce inflammation, and can be beneficial for those who suffer from premenstrual syndrome, asthma, constipation, and headaches.
Studies have also found that magnesium can help to reduce hypertension, produced a longer and deeper sleep, and can reduce the risk of type 2 diabetes. People who eat more magnesium-rich foods also tend to have lower instances of ischemic heart disease, stroke, and multiple sclerosis.
Options for Increasing Magnesium IntakeIf you are looking for other ways to increase magnesium intake, some alternative sources include dark leafy greens spinach, swiss chard, and kale. Bananas, legumes, nuts and seeds all contain magnesium too. Additionally, some bread products are now fortified with magnesium to increase its presence in the average diet.
The Weston A. Price Foundation recommends consuming bone broth or using bone meal or other mineral additives to increase magnsesium levels in the body, as this is more easily absorbed. They suggest adding 2-4 tablespoons a day of bone meal or oyster shell flakes to soups, stews, and casseroles.
Is Broccoli High in Magnesium?
To answer the question, it can be said that, yes, broccoli does contain magnesium and it can play a role in helping us to reach the recommended daily amount. It should not be the only food relied upon to provide the essential mineral, but it should be part of a whole food diet that includes plenty of other nutrient-dense options.
Drawbacks of Broccoli
Broccoli is a very healthy food choice, but as with any food, moderation is key. Eating too much could lead to negative health effects, as it can interfere with the body’s ability to absorb thyroid hormones. In addition, high levels of oxalates in broccoli can cause kidney stones in some people and have a mild laxative effect.
Broccoli should always be cooked before eating, as it is more nutritious this way and it helps break down compounds that hinder nutrient absorption. Adjusting the cooking method and the order in which everything is cooked can enhance the flavor and prevent nutrient loss. Roasting, steaming, sautéing, boiling, and stir-frying are all good ways to prepare broccoli.
Precautions and Contraindications
Due to its high levels of Vitamin K, those who are taking anticoagulants and other blood-thinning medications should check with their doctor before consuming significant amounts of broccoli. As well as this, anyone with any existing health conditions should talk to their doctor about increasing their intake of broccoli, or any other food item or supplement.
Magnesium-Rich Recipes
Broccoli can be added to a variety of dishes, but there are also some more creative methods of incorporating magnesium into the diet. Adding magnesium-rich foods to smoothies, such as bananas or coconut milk, can provide a tasty start to the day. Cheesecake and energy bars are two recipes that include almonds and cashews for a magnesium boost. On the savory side, combinations of cooked quinoa, broccoli, and spinach make an excellent side dish, and cooking with herbs and spices like basil, parsley, thyme, mustard, and cinnamon, will increase the mineral content of the dish.
In Summary
Overall, broccoli is high in magnesium, and it is an incredibly nutritious vegetable. It provides a steady supply of energy, and is rich in vitamins and minerals. It is low in calories and contains antioxidants, making it great for all types of diets. In addition, magnesium helps improve bone density and can reduce inflammation, hypertension, and the risk of chronic diseases.
Benefits Associated with Eating Broccoli Regularly
By incorporating broccoli into a balanced diet, people can help reduce their risk of certain illnesses and diseases. Research has found that it can help lower blood pressure and cholesterol levels, and its high levels of dietary fiber and antioxidants can help to protect against cardiovascular disease and certain cancers.
Studies have also suggested that broccoli can improve skin health, as its antioxidants can help to reduce the appearance of wrinkles and pigmentation. Regular consumption of broccoli can help stimulate the production of enzymes that are essential for detoxification, which can reduce the number of toxins in the body.
Does Broccoli Help with Weight Loss?
Adding plenty of vegetables to the diet, including broccoli, can be very beneficial for weight loss. As mentioned above, it is low in calories, yet full of beneficial vitamins and minerals, making it an excellent choice as part of a nutritious and balanced diet. Additionally, it is a great source of dietary fiber, which helps to fill people up faster and is known to reduce food cravings.
Overall, the answer to the question ‘Is broccoli high in magnesium?’ is yes. Eating this vegetable can help people to reach their Recommended Daily Amount, as well as providing plenty of other vitamins, minerals, and fiber. If you are looking for other ways to increase your magnesium intake, there are several alternative sources available.
