Magnesium is an extremely important mineral.
It’s involved in hundreds of chemical reactions in your body and helps you maintain good health, but many people don’t reach the reference daily intake (RDI) of 400 mg (1).
Yet, you can easily meet your daily needs by eating foods high in magnesium.
Here are 10 healthy foods that are high in magnesium.
1. Dark Chocolate
Dark chocolate is as healthy as it is delicious.
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.
SUMMARY 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.
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.
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.
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 are packed with several other nutrients.
Nuts are nutritious and tasty.
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.
Additionally, nuts are anti-inflammatory, beneficial for heart health and can reduce appetite when eaten as snacks.
SUMMARY Cashews, almonds, and Brazil nuts are high in magnesium. A single serving of cashews provides 20% of the RDI.
Legumes 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.
SUMMARY Legumes are magnesium-rich foods. For example, a 1-cup (170-gram) serving of black beans contains 30% of the RDI.