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Herbs With Magnesium

by
author image Sara Ipatenco
Sara Ipatenco has taught writing, health and nutrition. She started writing in 2007 and has been published in Teaching Tolerance magazine. Ipatenco holds a bachelor's degree and a master's degree in education, both from the University of Denver.
Herbs With Magnesium
A bowl of fresh mint on a wooden table. Photo Credit La_vanda/iStock/Getty Images

Magnesium is an essential mineral that serves your body in a number of ways. Many foods, such as fruits, vegetables and whole grains, contain magnesium. Cooking with herbs is another nutritious way to boost your intake of magnesium, and many of the most common varieties are decent sources of the mineral.

Get Fresh

Fresh herbs supply a good dose of the magnesium, and they jazz up the flavor of your favorite foods, too. A 50-gram serving of fresh rosemary, which is about a 1/4-cup, supplies 46 milligrams of magnesium. That's about 14 percent of the 320 milligrams of magnesium women need each day and 11 percent of the 420 milligrams men require per day. The same amount of fresh dill delivers about 28 milligrams of magnesium. A 1/4-cup serving of fresh basil supplies 32 milligrams. Fresh mint, including peppermint and spearmint, are additional fresh herbs that supply a good amount of magnesium.

Cut and Dried

Don't overlook dried herbs because they are a good source of magnesium as well. You won't use nearly as much as you would with fresh herbs, but dried herbs contain a concentrated amount of this essential mineral. A 0.5-ounce serving of dried dill weed delivers 64 milligrams of magnesium, which is one-fifth of a woman's daily needs and 15 percent of a man's daily requirements. The same amount of dried basil provides about 102 milligrams of this key mineral. A 0.5-ounce serving of dried rosemary supplies 31 milligrams of magnesium. Dried sage, parsley and coriander are additional dried herbs that supply magnesium.

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A Mandatory Mineral

Magnesium keeps your entire body healthy, and every system in your body requires adequate amounts of the nutrient, according to the University of Maryland Medical Center. This crucial mineral supports the normal function of your heart, muscles and kidneys and promotes healthy bones and teeth. You also need plenty of magnesium to help regulate your levels of other key nutrients such as calcium, zinc, potassium and vitamin D. Most people don't get enough magnesium from their diet, according to the University of Maryland Medical Center, so adding fresh or dried herbs to your diet is one way to boost your intake.

Herbs in Your Kitchen

Add chopped fresh herbs to a tossed green salad. In addition to increasing the magnesium content of the salad, the herbs will also lend a bold taste to the vegetables. Replace the usual lettuce on your sandwich with fresh herbs as another way to include them in your diet. Dried herbs are versatile, and you can add them to a variety of your favorite pasta, soup, stew and casserole recipes.

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