10 Magnesium-Rich Foods That are Super Healthy: Many nutrient-dense foods, such as whole grains, nuts, seeds, legumes, and a number of fruits and vegetables, contain magnesium.
One very important mineral is magnesium.
It aids in the maintenance of good health and is involved in hundreds of chemical reactions in your body, yet many people fall short of the 420 mg Daily Value (DV)Trusted Source.
However, consuming meals strong in magnesium will help you easily achieve your daily needs.
These ten nutritious foods are rich in magnesium.
10 Magnesium-Rich Foods That are Super Healthy
1. Dark chocolate
- With 65 mg, or around 15% of the daily value, in a 1-ounce (oz) or 28-gram (g) portion, dark chocolate is incredibly high in magnesium.
- In addition, it has significant levels of iron, copper, and manganese as well as prebiotic fiber, which helps support the growth of good bacteria in the digestive system.
- Furthermore, it is brimming with healthy antioxidants (Trusted Source). These nutrients have the ability to counteract free radicals, which are dangerous chemicals that can destroy your cells and cause disease.
- Dark chocolate is very healthy.Because it includes flavanols, potent antioxidants that stop LDL (bad) cholesterol from oxidizing and adhering to the artery-lining cells, it is a trusted source for heart health.
- To maximize the health advantages of dark chocolate, pick a Select a product with a minimum of 70% cocoa solids. An even higher percentage is preferable.
2. Avocados
- The avocado is a delicious fruit that is rich in nutrients and a great source of magnesium. A medium avocado has 58 mg of magnesium, or 14% of the Daily Value (DV).
- In addition, avocados are rich in potassium, vitamin K, and B vitamins. They also contain a lot of fat, particularly heart-healthy monounsaturated fat, in contrast to most other fruits.
- Avocados are also a great source of dietary fiber. An avocado has extremely few digestible carbohydrates since the majority of its carbohydrates are found in its fiber.
- Eating avocados can lower inflammation, raise feelings of fullness after meals, and enhance cholesterol levels, according to research from trusted sources.
3. Nuts
- Brazil nuts, cashews, and almonds are among the nuts that have an especially high magnesium content.
- A serving of one ounce (28 grams) of cashews, for example, has 83 mg of magnesium, or 20%Trusted Source of the DV.
- The majority of nuts have been demonstrated to lower blood sugar and cholesterol levels in diabetics and to be a healthy source of fiber and monounsaturated fat.
- Brazil nuts have a very high selenium content as well. Actually, one Brazil nut supplies around 175% of the daily value for this mineral.
4. Vegetables
- The nutrient-dense legume family of plants includes soybeans, beans, chickpeas, peas, and lentils.
- They have an abundance of various nutrients. A serving of cooked black beans, for example, has an astounding 120 mg of magnesium, or 29%Trusted Source of the DV, in just one cup (172-g).
- Legumes provide a significant source of protein for vegetarians and are also high in potassium and iron.
- Legumes may help lower cholesterol, improve blood sugar regulation, and minimize the risk of heart disease since they are high in fiber and have a low glycemic index.
Also SeeÂ
6. Nuts
- Magnesium content is high in a number of seed kinds, such as chia, pumpkin, and flax.
- One-ounce (28-gram) servings of pumpkin seeds, which contain 168 mg, are an especially good source. This represents an astounding 40% of the DV for magnesium from a reliable source. Furthermore, seeds are a good source of iron, omega-3 fatty acids, and monounsaturated fat.
- Moreover, they have a very high fiber content. Actually, fiber accounts for almost half of the carbohydrates in most seeds.
- Moreover, they have antioxidants, which save your cells from damaging free radicals created during metabolism.
7. Whole grains
- Pseudocereals like buckwheat and quinoa, along with whole grains like wheat, oats, and barley, are great suppliers of magnesium and other minerals.
- The amount of magnesium in one cup (168 g) of cooked buckwheat is 86 mg, or 20% of the daily value.
- In addition, a lot of whole grains have high levels of fiber, manganese, selenium, and B vitamins Trusted Source.
- In research using controls Whole grains have even been demonstrated to lower inflammation and a number of heart disease risk factors, according to a reliable source.
8. A few oily fish
- Fish has a high magnesium content, particularly fatty fish. These consist of halibut, mackerel, and salmon.
- As a matter of fact, 3.5 oz (100 g) of cooked salmon contains 30 mg of magnesium, or 7% of the Daily Value.
- Additionally, it offers an astounding 22 grams of top-notch protein.
- Furthermore, fish is an excellent source of potassium, selenium, B vitamins, and other nutrients (Trusted Source).
- Furthermore, consuming a lot of fatty fish has been associated (Trusted Source) with a lower risk of developing a number of chronic illnesses, such as heart disease.
9. Fruits
- The most well-known benefit of bananas is their high potassium content, which has been connected to a lower risk of heart disease and can help lower blood pressureTrusted Source.
- Additionally, one large banana has 37 mg of magnesium, or 9% of the Daily Value (DV), making them an excellent source of magnesium.
- Bananas also contain fiber, manganese, vitamin B6, and vitamin C.
- Because ripe bananas contain more sugar and carbohydrates than most other fruits, they might not be a good choice for those on a low-carb diet Trusted Source.
- However, a significant amount of the carbohydrates found in unripe bananas are resistant starches, which are neither absorbed or broken down.
10. Green leafy vegetables
- Kale, spinach, collard greens, turnip greens, and mustard greens are leafy greens that are high in magnesium.
- One cup (180-g) of cooked spinach, for example, contains 158 mg of magnesium, or 37%Trusted Source of the DV.
- Additionally, iron, manganese, and vitamins A, C, and K are all abundantly available in leafy greens like spinach.
- Additionally, leafy greens are rich in phytochemicals that shield your cells from harm and may lower your chance of developing cancer, They are a great source of nutrition.
In summary
- You might not be getting enough of the vital mineral magnesium in your regular diet.
- Thankfully, you may fulfill your needs with a variety of nutrient-dense foods.
- To increase your intake of magnesium and numerous other essential elements, make sure your diet is well-balanced and contains some of the items mentioned above.
