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Title : 10 Magnesium rich foods that are super healthy
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10 Magnesium rich foods that are super healthy

Magnesium is a very important mineral.

It is involved in hundreds of chemical reactions in the body and helps maintain good health.

Unfortunately, many people do not reach the recommended 400 mg ( 1 ) daily intake.

However, consumption of magnesium-rich foods can help you meet daily requirements.

Magnesium-rich foods include black chocolate, avocados, nuts, legumes, tofu, seeds, whole grains, fatty fish, bananas and green leafy vegetables.

Here are 10 healthy foods high in magnesium.

1. Chocolate black

The black chocolate is as healthy as it is delicious.

is very rich in magnesium, 64 mg in a 1 ounce (28 grams) serving. This equates to 16% of the recommended daily intake (RDI) ( 2 ).

The black chocolate is also high in iron, copper and manganese, and contains prebiotic fiber that feeds the beneficial bacteria in the gut ( 3 ).

is also loaded with beneficial antioxidants . These are the nutrients that neutralize free radicals, harmful molecules that can damage cells and lead to disease ( 4 ).

is especially beneficial for heart health because it protects the cells lining the arteries and keeps your cholesterol LDL damage ( 5 6 ) .

To take full advantage of these benefits, choose the chocolate containing at least 70% cocoa solids. A higher percentage is even better.

Conclusion: A portion of black chocolate provides 16% of the RDA of magnesium. It is also beneficial to intestinal health and heart health, and loaded with antioxidants.

2. Avocados

The avocado is a very nutritious and tasty fruit a source of magnesium. A medium avocado provides 58 mg of magnesium, which is 15% of the RDI ( 7 ).

Avocados are also rich in potassium, vitamins B and vitamin K. And unlike most fruits that are high in fat -. Especially monounsaturated fat heart-healthy

In addition, the avocado is an excellent source of fiber . In fact, 13 of the 17 grams of carbohydrates in an avocado come from fiber, so it is very low in digestible carbohydrates.

Studies have shown that avocados consumed can reduce inflammation , improve cholesterol levels and increase feelings of satiety after meals ( 8 9 10 ).

Conclusion: One medium avocado provides 15% of the RDA of magnesium. Avocados combat inflammation, improve cholesterol levels, increase fullness and are filled with several other nutrients.

3. Nuts

Nuts are nutritious, tasty and versatile.

Various types are rich in magnesium, including almonds , cashews and Brazil nuts.

For example, a 1-oz (28 grams) serving of cashews contains 82 mg of magnesium, or 20% of the RDI ( 11 ).

Most nuts are also a good source of fiber and monounsaturated fat, and has been shown to improve blood sugar and cholesterol levels in diabetics ( 12 ) .

Brazil nuts are also extremely high in selenium. In fact, only two Brazil nuts provide more than 100% of the RDA of selenium ( 13 ).

In addition, nuts are anti-inflammatory foods , are beneficial for heart health and can reduce appetite when eaten as snacks ( 14 , 15 16 ).

Conclusion: cashews, almonds and Brazil nuts are rich in magnesium. A single serving of nuts provides 20% of the recommended daily intake.

4. Legumes

Pulses are a family of plants rich in nutrients including lentils, beans , chickpeas, peas and soybeans .

They are very rich in many nutrients, including magnesium.

For example, a 1-cup serving of cooked black beans contains an impressive 120 mg of magnesium, which is 30% of the IDR ( 17 ).

Legumes are also rich in potassium and iron, and are one of the main source of protein for vegetarians ( 18 ).

Because legumes are rich in fiber and have a low glycemic index, which can reduce cholesterol, improve control of blood sugar and reduce the risk of heart disease ( 19 20 ).

A fermented soy product called natto is considered the best source of Vitamin K2 , which is important for bone health ( 21 ).

Conclusion: Legumes are rich in magnesium. For example, a serving of 1 cup of black beans contains 30% of the IDR.

5. Tofu

Tofu is often a staple in vegetarian diets because of its high content proteins. It is done by pressing the soy milk curd soft white and is also known as "tofu."

A 3.5 ounces (100 grams) serving has 53 mg of magnesium, which is 13% of the RDI ( 22 ).

One serving also provides 10 grams of protein and 10% or more of the RDI for calcium, iron, manganese and selenium.

In addition, some studies suggest that eating tofu can protect cells lining the arteries and reduce the risk of stomach cancer ( 23 24 ).

Conclusion: A serving of tofu provides 13% of the RDA of magnesium. It is also a good source of protein and other nutrients.

6. Seed

The seeds are incredibly healthy.

Many contain high amounts of magnesium, including flax , pumpkin and chia seeds.

Pumpkin seeds are a particularly good source, with 150 mg in a 1 ounce (28 grams) serving ( 25 ).

This amounts to a whopping 37% of the recommended daily intake.

In addition, seeds are rich in iron, and monounsaturated fat omega-3 fatty acids.

What is more, they are extremely high fiber . In fact, almost all carbohydrates come from seeds fiber.

also contain antioxidants, which protect cells against free radicals produced during metabolism ( 26 27 ).

Flax seeds have also been shown to lower cholesterol and can have benefits against breast cancer ( 28 29 ).

Conclusion: Most seeds are rich in magnesium. A 1-ounce serving of pumpkin seeds contains a whopping 37% of the IDR.

7. Whole grains

grains include wheat oats and barley, pseudocereals well as buckwheat and quinoa .

When the beans are together, they are an excellent source of many nutrients, including magnesium.

A 1-oz serving of dried buckwheat contains 65 mg of magnesium, which is 16% of the IDR ( 30 ).

Many whole grains are also rich in B, selenium, manganese and fiber vitamins.

In controlled studies, whole grains have been shown to reduce inflammation and lower the risk of heart disease ( 31 32 ).

pseudocereals such as buckwheat and quinoa are higher in protein and antioxidants than traditional grains such as corn and wheat ( 33 34 ).

What is more, they do not contain gluten , so that people who have celiac disease or gluten sensitivity can enjoy them.

Conclusion: Whole grains are rich in many nutrients. A 1-oz serving of dried buckwheat provides 16% of the RDA of magnesium.

8. Some fatty fish

Fish , especially fatty fish, is very nutritious.

There are many types of fish are rich in magnesium. These include salmon , mackerel and halibut.

Half a fillet (178 grams) of salmon contains 53 mg of magnesium, which is 13% of the RDI ( 35 ).

also it provides an impressive 39 grams of high quality protein.

Fish is also rich in potassium, selenium, B vitamins and other nutrients.

A high intake of fatty fish has been linked to a lower risk of several chronic diseases, especially heart disease ( 36 37 38 39 ).

These benefits have been attributed to the high amounts of omega-3 fatty acids.

Conclusion: Fatty fish is exceptionally nutritious and a great source of magnesium and other nutrients. Half a salmon fillet provides 13% of the recommended daily intake of magnesium.

9. Bananas

Bananas are among the most popular fruits in the world.

They are best known for their high potassium content, which can lower blood pressure and is linked to a lower risk of heart disease ( 40 ).

But there you may have heard that bananas are also rich in magnesium. A large banana contains 37 mg, or 9% of the RDI ( 41 ).

Bananas also provide vitamin C, vitamin B6, magnesium and fiber.

Ripe bananas are higher in Sugar and carbohydrates than most other fruits, so it may not be suitable for people with diabetes.

However, when bananas are immature, a large part of their carbohydrates are resistant starch , which is not digested and absorbed.

Instead of raising levels of blood sugar, resistant starch can actually lower them and can also reduce inflammation and improve intestinal health ( 42 , 43 ).

Conclusion: Bananas are a good source of several nutrients. A large banana has a 9% of the recommended daily intake of magnesium.

10. Leafy greens

green leafy vegetables are very healthy, and many are rich in magnesium.

greens with significant amounts of magnesium include kale spinach , kale, turnip greens and mustard greens.

For example, a 1-cup serving of cooked spinach has 157 mg of magnesium, or 39% of the RDI ( 44 ).

They are also an excellent source of several nutrients, including vitamin A, vitamin C, vitamin K, iron and manganese.

green leafy vegetables also contain all kinds of beneficial plant compounds that help protect cells from damage and may reduce the risk of cancer ( 45 46 47 ).

Conclusion: green leafy vegetables are a good source of many nutrients, including magnesium. A 1-cup serving of cooked spinach provides 39% of the IDR, which is very high.

Take Home Message

Magnesium is an important mineral that you may not be getting enough.

Fortunately, there are plenty of delicious foods that you can add to your diet that will give you all the magnesium you need.

If you regularly eat foods that are rich in magnesium, improve their health and reduce the risk of disease.

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