Magnesium is an extremely important mineral. More than 300 chemical reactions inside you depend on the mineral but many people don’t reach the reference daily intake (RDI) of 400 mg.
1.Avocados
The avocado is an incredibly nutritious fruit and a tasty source of magnesium. One medium avocado provides 58 mg of magnesium, which is 15% of the RDI . A medium avocado provides 15% of the RDI for
magnesium. Avocados fight inflammation, improve cholesterol levels, increase fullness and are packed with several other nutrients.
Avocados are also high in potassium, B vitamins and vitamin K. And unlike most fruits, they’re high in fat — especially heart-healthy monounsaturated fat.
In addition, avocados are an excellent source of fiber. In fact, 13 of the 17 grams of carbs in an avocado come from fiber, making it very low in digestible carbs.
2. Leafy Greens
Leafy greens are extremely healthy and are a very good source of many nutrients, including magnesium. A 1-cup (180-gram) serving of cooked spinach provides an impressive 39% of the RDI.
Greens with significant amounts of magnesium include kale, spinach, collard greens, turnip greens and mustard greens.
For instance, a 1-cup serving of cooked spinach has 157 mg of magnesium, or 39% of the RDI .
In addition, they’re an excellent source of several nutrients, including iron, manganese and vitamins A, C and K.
Leafy greens also contain many beneficial plant compounds, which help protect your cells from damage and may reduce cancer risk .
3. Nuts
Nuts are nutritious and tasty. Additionally, nuts are anti-inflammatory, beneficial for heart health and can reduce appetite when eaten as snacks.
Types of nuts that are particularly high in magnesium include almonds, cashews and Brazil nuts.
For instance, a 1-ounce (28-gram) serving of cashews contains 82 mg of magnesium, or 20% of the RDI .
Most nuts are also a good source of fiber and monounsaturated fat and have been shown to improve blood sugar and cholesterol levels in people with diabetes.
Brazil nuts are also extremely high in selenium. In fact, just two Brazil nuts provide more than 100% of the RDI for this mineral.
4. Seeds
Seeds are incredibly healthy and Most seeds are rich in magnesium. A 1-ounce
(28-gram) serving of pumpkin seeds contains an astounding 37% of the RDI.
Many — including flax, pumpkin and chia seeds — contain high amounts of magnesium.
Pumpkin seeds are a particularly good source, with 150 mg in a 1-ounce (28-gram) serving .
This amounts to a whopping 37% of the RDI.
In addition, seeds are rich in iron, monounsaturated fat and omega-3 fatty acids.
What’s more, they’re extremely high in fiber. In fact, nearly all of the carbs in seeds come from fiber.
They also contain antioxidants, which protect your cells from harmful free radicals produced during metabolism.
Flaxseeds have also been shown to reduce cholesterol and may have benefits against breast cancer .
5. Legumes
Legumes are magnesium-rich foods are a family of nutrient-dense plants that include lentils, beans, chickpeas, peas and soybeans.
They’re very rich in many different nutrients, including magnesium.
For instance, a 1-cup serving of cooked black beans contains an impressive 120 mg of magnesium, which is 30% of the RDI.
Legumes are also high in potassium and iron and a major source of protein for vegetarians.
Because legumes are rich in fiber and have a low glycemic index (GI), they may lower cholesterol, improve blood sugar control and decrease heart disease risk.
A fermented soybean product known as natto is considered an excellent source of vitamin K2, which is important for bone health .
6. Whole Grains
Whole grains are excellent sources of many nutrients, including magnesium. Grains include wheat, oats and barley, as well as pseudo cereals like buckwheat and quinoa.
A 1-ounce (28-gram) serving of dry buckwheat contains 65 mg of magnesium, which is 16% of the RDI .
Many whole grains are also high in B vitamins, selenium, manganese and fiber.
In controlled studies, whole grains have been shown to reduce inflammation and decrease heart disease risk .
Pseudo cereals like buckwheat and quinoa are higher in protein and antioxidants than traditional grains like corn and wheat .
What’s more, they’re gluten-free, so people with celiac disease or gluten sensitivity can enjoy them, too.
7. Tofu
Tofu is a staple food in vegetarian diets due to its high protein content. Made by pressing soybean milk into soft white curds, it’s also known as bean curd.
A 3.5-ounce (100-gram) serving has 53 mg of magnesium, which is 13% of the RDI.
One serving also provides 10 grams of protein and 10% or more of the RDI for calcium, iron, manganese and selenium.
Additionally, some studies suggest that eating tofu may protect the cells lining your arteries and reduce your risk of stomach cancer.
8. Bananas
Bananas are best known for their high potassium content, which can lower blood pressure and is linked to a reduced risk of heart disease.
But they’re also rich in magnesium — one large banana packs 37 mg, or 9% of the RDI.
In addition, bananas provide vitamin C, vitamin B6, manganese and fiber.
Ripe bananas are higher in sugar and carbs than most other fruits, so they may not be suitable for people with diabetes.
Resistant starch may lower blood sugar levels, reduce inflammation and improve gut health.
9. Fatty Fish
Fatty fish is exceptionally nutritious and a great source of magnesium and other nutrients. Half a fillet of salmon provides 13% of the RDI for magnesium. Fish, especially fatty fish, is incredibly nutritious.
Many types of fish are high in magnesium, including salmon, mackerel and halibut.
Half a fillet (178 grams) of salmon packs 53 mg of magnesium, which is 13% of the RDI .
It also provides an impressive 39 grams of high-quality protein.
In addition, fish is rich in potassium, selenium, B vitamins and various other nutrients.
A high intake of fatty fish has been linked to a decreased risk of several chronic diseases, particularly heart disease .
These benefits have been attributed to the high amounts of omega-3 fatty acids.
10. Fruits & Fruit Juices
- Orange juice
- Tomato juice
- Prune juice
- Apricot juice
- Grapefruit juice
11. Cultured Yoghurt
Cultured yogurt is a nutrient-rich food that has 30 mg of magnesium per cup and is a great source of protein. Not to mention it contains omega-3 fatty acids, many vitamins and minerals, and gut-healthy probiotics.
12. Dark chocolate
Dark Chocolate is as healthy as it is delicious. A 1-ounce (28-gram) serving of dark chocolate
provides 16% of the RDI for magnesium. It’s also beneficial for gut and heart health and loaded with antioxidants.
It’s very rich in magnesium, with 64 mg in a 1-ounce (28-gram) serving — that’s 16% of the RDI .
Dark chocolate is also in high in iron, copper and manganese and contains prebiotic fiber that feeds your healthy gut bacteria .
What’s more, it’s loaded with beneficial antioxidants. These are nutrients that neutralize free radicals, which are harmful molecules that can damage your cells and lead to disease .
Dark chocolate is especially beneficial for heart health, as it contains flavanols, which are powerful antioxidant compounds that prevent “bad” LDL cholesterol from oxidizing and sticking to the cells lining your arteries .
To make the most of dark chocolate’s benefits, choose a product containing at least 70% cocoa solids. A higher percentage is even better.
