Nancy S Hughes - Dinner in a Dash: 75 Fast-To-Table and Full-Of-Flavor Dash Diet Recipes from the Instant Pot or Other Electric Pressure Cooker

Magnesium is an important mineral that your body needs in order to function. It produces energy and regulates blood sugar and chemical reactions in the body. Magnesium helps maintain the proper levels of other minerals, such as calcium, potassium, and zinc. Your heart, muscles, and kidneys all need magnesium to work properly. The mineral also helps build teeth and bones. Foods that are high in magnesium include the following:

Dark leafy greens, such as spinach, Swiss chard, kale, turnip greens, and collard greens

Seeds, especially sesame, flax, chia, pumpkin, hemp, and sunflower

Lentils and beans, especially lima, navy, and black beans

Whole grains, such as quinoa, whole wheat pasta, brown rice, barley, and wild rice

Fish, such as mackerel, salmon, halibut, tuna, and cod

Nuts, especially peanuts, almonds, cashews, pine nuts, walnuts, and pecans

Dark chocolate: baking chocolate (100% cocoa) and dark chocolate (85% cocoa or more)

Nonfat and low-fat yogurt, skim milk, and reduced-fat cheese

Avocado

Bananas

Bran cereal

Simple No-Salt Side Dishes and Salads

For an easy side or refreshing salad, try various fruitsapple slices, orange sections, berries, melon slices, sliced kiwi, mango chunks, pineapple spears, grapes, and banana sliceswith a splash of lemon, lime, or orange juice. You can always add a bit of grated lemon zest, grated ginger, or chopped fresh mint or cilantro, too. All add lots of flavor and are completely salt-free!

For a savory side dish or salad, try various raw veggiesbroccoli florets, grape tomatoes, cucumber spears, avocado halves (limit / per serving), bell pepper strips, matchstick carrots, spring greens, or any dark leafy greenstopped with a teaspoon of vinegar or lemon juice, a teaspoon of oil (such as extra virgin olive oil or canola), and chopped fresh herbs (such as cilantro, basil, or dill).