Index
It is an extremely important mineral for the body.
It is involved in hundreds of chemical reactions in your body and helps you maintain good health , but many people do not reach the Reference Daily Intake (RDI) of 400 mg.
However, you can easily meet your daily needs by eating foods high in magnesium.
10 healthy foods high in magnesium
1. Dark chocolate
Dark chocolate is as healthy as it is delicious.
It’s very high in magnesium, with 64 mg in a 1-ounce (28-gram) serving, that’s 16% of the RDI.
Dark chocolate is also high in iron, copper, and manganese and contains prebiotic fiber that feeds healthy gut bacteria.
Plus, 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 that line your arteries.
To take full advantage of the benefits of dark chocolate, choose a product that contains at least 70% cocoa solids. A higher percentage is even better.
Summary
A 1-ounce (28-gram) serving of dark chocolate provides 16% of the RDI for magnesium. It is also beneficial for heart and gut health and is packed with antioxidants.
2. The avocado
Avocado is an incredibly nutritious fruit and a tasty source of magnesium. A medium avocado provides 58 mg of magnesium, which is 15% of the RDI.
Avocados are also rich in potassium, B vitamins, and vitamin K. Unlike most fruits, they are high in fat, especially heart-healthy monounsaturated fats.
Also, avocados are an excellent source of fiber. In fact, 13 of the 17 grams of carbohydrates in an avocado come from fiber, making it very low in digestible carbohydrates.
Studies have shown that eating avocados can reduce inflammation, improve cholesterol levels, and increase feelings of fullness after meals.
Summary
A medium avocado provides 15% of the RDI for magnesium. Avocados fight inflammation, improve cholesterol levels, increase fullness, and contain many other nutrients.
3. Walnuts
Walnuts are nutritious and tasty.
Types of walnuts that are particularly high in magnesium include:
- Almonds
- Anacardos.
- Brazil nuts.
For example, 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 fats 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, only two Brazil nuts provide more than 100% of the RDI for this mineral.
Additionally, nuts are anti-inflammatory, beneficial for heart health, and can reduce appetite when eaten as a snack.
Summary
Cashews, almonds, and Brazil nuts are rich in magnesium. A single serving of cashews provides 20% of the RDI.
4. Legumes
Legumes are a family of nutrient-dense plants that include:
- Lentils.
- Beans.
- Garbanzo beans.
- Green peas.
- Soy.
They are very rich in many different 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 RDI.
Legumes are also rich in potassium and iron, and an important source of protein for vegetarians.
Because legumes are high in fiber and have a low glycemic index (GI), they can lower cholesterol, improve blood sugar control, and lower the risk of heart disease.
A fermented soy product known as natto is considered an excellent source of vitamin K2, which is important for bone health.
Summary
Legumes are foods rich in magnesium. For example, a 1-cup (170-gram) serving of black beans contains 30% of the RDI.
5. El tofu
Tofu is a staple in vegetarian diets due to its high protein content. Made by pressing soy milk into soft white curd, it is also known as bean curd.
A 3.5-ounce (100-gram) serving contains 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.
Also, some studies suggest that eating tofu can protect the cells that line your arteries and reduce the risk of stomach cancer.
Summary
One serving of tofu provides 13% of the RDI for magnesium. It is also a good source of protein and several other nutrients.
6. The seeds
The seeds are incredibly healthy.
Many, including flax, pumpkin, and chia seeds, contain large amounts of magnesium.
Pumpkin seeds are a particularly good source, with 150 mg in a 1-ounce (28-gram) serving. This equates to a whopping 37% of the IDR.
Additionally, the seeds are rich in iron, monounsaturated fats, and omega-3 fatty acids.
What’s more, they are extremely high in fiber. In fact, almost all of the carbohydrates in seeds come from fiber.
They also contain antioxidants, which protect your cells from harmful free radicals produced during metabolism.
Flax seeds have also been shown to lower cholesterol and may have benefits against breast cancer.
Summary
Most of the seeds are rich in magnesium. A 1-ounce (28-gram) serving of pumpkin seeds contains a staggering 37% of the RDI.
7. Whole grains
The grains include:
- Wheat.
- Avena.
- Barley.
- Buckwheat.
- Quinoa
Whole grains are excellent sources of many nutrients, including magnesium.
A 1-ounce (28-gram) serving of dried buckwheat contains 65 mg of magnesium, which is 16% of the RDI.
Many whole grains are also rich in B vitamins, selenium, manganese, and fiber.
In controlled studies, whole grains have been shown to reduce inflammation and lower the risk of heart disease.
Pseudo-cereals, like buckwheat and quinoa, are higher in protein and antioxidants than traditional grains like corn and wheat.
Plus, they’re gluten-free, so people with celiac disease or gluten sensitivity can enjoy them too.
Summary
Whole grains have many nutrients. A 1-ounce (28-gram) serving of dry buckwheat provides 16% of the RDI for magnesium.
8. Some fatty fish
Fish, especially fatty fish, are incredibly nutritious. Many types of fish are high in magnesium, such as:
- The salmon.
- Mackerel.
- El halibut.
Half a fillet (178 grams) of salmon contains 53 mg of magnesium, which is 13% of the RDI.
It also provides an impressive 39 grams of high-quality protein.
Additionally, fish is 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, particularly heart disease.
These benefits have been attributed to the high amounts of omega-3 fatty acids.
Summary
Fatty fish is exceptionally nutritious and a great source of magnesium and other nutrients. Half a salmon fillet provides 13% of the RDI for 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.
But they are also rich in magnesium: a large package of banana contains 37 mg, or 9% of the RDI.
Additionally, bananas provide vitamin C, vitamin B6, manganese, and fiber.
Ripe bananas are higher in sugar and carbohydrates than most other fruits, so they may not be suitable for people with diabetes.
However, a large part of the carbohydrates in green bananas is resistant starch, which is neither digested nor absorbed.
Resistant starch can lower blood sugar levels, reduce inflammation, and improve gut health.
Summary
Bananas are a good source of various nutrients. A large banana has a 9% RDI for magnesium.
10. Green leaves
Leafy greens are extremely healthy, and many are loaded with magnesium.
Leafy greens with significant amounts of magnesium include:
- Kale.
- Spinach.
- Turnip greens.
- Mustard leaves.
For example, a 1-cup serving of cooked spinach has 157 mg of magnesium, or 39% of the RDI.
Additionally, they are an excellent source of various 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 the risk of cancer.
Summary
Leafy greens 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.
The bottom line
Magnesium is an important mineral that you may not be getting enough of.
Fortunately, many delicious foods will give you all the magnesium you need.
Make sure you eat a balanced diet and your consumption of the foods mentioned above to keep your health robust and your body satisfied.
