Magnesium is a vital element in the human diet.
In your body, it is involved in thousands of chemical processes, and obtaining the recommended daily intake (RDI) of 400 milligrams can help you stay healthy.
However, you can easily meet your daily magnesium requirements by consuming foods high in magnesium.
Ten foods that are rich in magnesium have been included in this list.
1. Dark Chocolate.
The health benefits of dark chocolate outweigh the taste.
One serving provides 64 mg of magnesium or 16 percent of the recommended daily intake (RDI) (2).
Iron, copper, and manganese are all abundant in dark chocolate, and the prebiotic fiber in the chocolate feeds the good bacteria in your gut.
It’s also packed with antioxidants, which is a bonus. Defeat free radicals, which are dangerous molecules that can damage your cells and lead to disease.
Flavanols, powerful antioxidant compounds found in dark chocolate, prevent “bad” LDL cholesterol from oxidizing and adhering to the cells lining the arteries.
Choose a dark chocolate product with at least 70% cocoa solids to get the most out of its health benefits. Even better would be a higher percentage.
2. Avocados.
Magnesium is abundant in avocados, which are loaded with healthy fats and fiber. The magnesium content in a medium avocado is 58 milligrams or 15% of the recommended daily intake (7).
Vitamin K, potassium, and B vitamins are also found in avocados. They’re also high in monounsaturated fat, which is good for your heart.
Avocados are also a good source of dietary fiber. 13 of the avocado’s 17 grams of carbs come from fiber, making it a low-digestible carbohydrate source.
Avocados have been shown to reduce inflammation, improve cholesterol levels, and increase feelings of satiety following meals.
3. Nuts.
Nuts are a nutritious and delicious food.
Almonds, cashews, and Brazil nuts are some of the nuts that are particularly high in magnesium. For example, 82 mg of magnesium and 20 percent of the RDI are found in a 1-ounce (28-gram) serving of cashews.
They also contain a lot of monounsaturated fat, which is good for people with diabetes because it lowers their blood sugar and cholesterol levels.
The selenium content of Brazil nuts is also very high. The RDI for this mineral can be met by just two Brazil nuts.
nuts are also anti-inflammatory, beneficial to heart health, and can reduce hunger when consumed as snacks.
5. Vegetables and Grains
Lentils, beans, chickpeas, peas, and soybeans are all members of the legume family, which is known for its high nutrient content. Magnesium is one of the many nutrients found in them.
When it comes to magnesium, for example, a 1-cup serving of cooked black beans provides 120 mg, which is 30 percent of the recommended daily intake.
As a source of protein for vegetarians, legumes are also high in potassium and iron. Adding legumes to your diet may help lower cholesterol, improve blood sugar control, and reduce your risk of heart disease (19Trusted Source.
One of the best food sources of the bone-building vitamin K2 known as natto is fermented soybean product natto.
5. Tofu
Because of its high protein content, tofu is a common part of vegetarian diets. Soybean milk is pressed into soft white curds to make bean curd, which is also known as bean curd. The magnesium content in 3.5 ounces (100 grams) is 53 mg or 13% of the RDI.
The RDIs for calcium, iron, manganese, and selenium are all met in a single serving, which also contains 10 grams of protein.
Some research suggests that eating tofu may protect the cells that line your arteries and lower your risk of stomach cancer.
6. Seminiferous Plants
The nutritional value of seeds cannot be overstated. Magnesium is found in a wide range of foods, including flax, pumpkin seeds, and chia seeds.
One ounce (28 grams) of roasted pumpkin seeds contains 150 mg of this nutrient, making them an especially potent source.
This represents a whopping 37% of the daily recommended intake. Additionally, seeds are a good source of iron, monounsaturated fat, and omega-3 fatty acid.
Furthermore, they contain a significant amount of fiber. Fiber accounts for the vast majority of seeds’ carbohydrate content.
Added antioxidants guard your cells from the damaging free radicals generated by metabolism. Additionally, flaxseeds have been shown to lower cholesterol and may have anti-breast cancer benefits.
7. The Complete Grain
Pseudocereals like buckwheat and quinoa are pseudocereals, as are wheat, oats, and barley.
Many nutrients, including magnesium, are abundant in whole grains.
Dry buckwheat has 65 mg of magnesium in a 1-ounce (28-gram) serving, which is 16 percent of the RDI (30).
All of these nutrients can also be found in a wide variety of whole grains. The anti-inflammatory properties of whole grains have been proven in clinical trials.
While traditional grains like corn and wheat are high in protein, pseudocereals, such as quinoa and buckwheat, have higher antioxidant levels. For those with celiac disease or gluten sensitivity, they’re even better because they are gluten-free.
8. A Few Fatty Fishes
Fish, particularly fatty fish, is an excellent source of protein.
Salmon, mackerel, and halibut are just a few of the fish that are high in magnesium. The magnesium content of a 178-gram half-fillet of salmon is 53 milligrams or 13 percent of the RDI.
The 39 grams of high-quality protein it contains is also quite impressive.
To round out its nutritional profile, fish is a good source of minerals and vitamins like potassium, selenium, and a variety of B vitamins. lower risk of heart disease and other chronic diseases has been linked to a diet high in fatty fish. Omega-3 fatty acids have been linked to these health benefits.
9. Bananas.
Because of their high potassium content, they have been linked to lower blood pressure and a reduced risk of heart disease. On the contrary, a large banana contains 9 percent of the recommended daily intake (RDI) of magnesium, at 37 milligrams.
Bananas also contain vitamin C, vitamin B6, manganese, and fiber. Due to their high sugar and carb content, ripe bananas may not be suitable for diabetics.
However, resistant starch, which is not digested and absorbed, makes up a significant portion of the carbs in unripe bananas. Inflammation, blood sugar levels, and gut health may all be improved by consuming resistant starch.
10. Vegetables in the Green Family
Magnesium-rich leafy greens are an excellent source of the mineral.
Kale, spinach, collard greens, turnip greens, and mustard greens are all high in magnesium. You can find magnesium in 157 mg in a 1-cup serving of cooked spinach (39 percent of the RDI).
It’s also an excellent source of iron, manganese, and vitamins A (Ascorbic Acid), C (Calcium Pantothenate), and K. Leafy greens also contain a variety of plant compounds that can help protect your cells from damage and reduce your risk of cancer.
