Magnesium is an extremely important mineral. It’s involved in hundreds of chemical reactions in your body and helps you maintain good health.
Unfortunately, many people don’t reach the recommended daily intake of 400 mg (1). However, eating foods high in magnesium can help you meet the daily requirement. Magnesium-rich foods include dark chocolate, avocados, nuts, legumes, tofu, seeds, whole grains, fatty fish, bananas and leafy greens. Here are 10 healthy foods that are high in magnesium :
-#- Dark Chocolate
A serving of dark chocolate provides 16% of the RDI for magnesium. It is also beneficial for gut health and heart health, and is loaded with antioxidants.
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.
Cashews, almonds and Brazil nuts are high in magnesium. A single serving of cashews provides 20% of the recommended daily intake.
Legumes are magnesium-rich foods. For example, a 1-cup serving of black beans contains 30% of the RDI.
A serving of tofu provides 13% of the RDI for magnesium. It is also a good source of protein and several other nutrients.
Most seeds are rich in magnesium. A 1-ounce serving of pumpkin seeds contains a whopping 37% of the RDI.
-#- Whole Grains
Whole grains are high in many nutrients. A 1-oz serving of dry buckwheat provides 16% of the RDI for magnesium.
-#- Some 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 recommended daily intake of magnesium.
Bananas are a good source of several nutrients. One large banana has 9% of the recommended daily intake of magnesium.
-#- Leafy Greens
Leafy greens are a very good source of many nutrients, including magnesium. A 1-cup serving of cooked spinach provides 39% of the RDI, which is very high.