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.
Magnesium plays a key role in a wide range of processes in our bodies, supporting muscle health, heart health and nervous system function.
So how do we make sure we’re getting enough of this nutrient into our bodies?
The good news is that magnesium is present in a lot of food sources, so adding more to your diet shouldn’t be too much of a challenge.
Here are 7 healthy foods that are high in magnesium:
1. Dark chocolate
Dark chocolate is also in high in iron, copper and manganese and contains prebiotic fiber that feeds your healthy gut bacteria.
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.
2. Avocado
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.
3. Nut
Nuts are nutritious and tasty. Types of nuts that are particularly high in magnesium include almonds, cashews and Brazil nuts.
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.
4. Legumes
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.
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.
5. Tofu
Tofu is a staple food in vegetarian diets due to its high protein content. Made by pressing soybean milk into soft white curds, it’s also known as bean curd. A 3.5-ounce (100-gram) serving has 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. Additionally, some studies suggest that eating tofu may protect the cells lining your arteries and reduce your risk of stomach cancer.
Grains include wheat, oats and barley, as well as pseudocereals like buckwheat and quinoa.
6. Whole grain
Whole grains are excellent sources of many nutrients, including magnesium. A 1-ounce (28-gram) serving of dry buckwheat contains 65 mg of magnesium, which is 16% of the RDI.
Many whole grains are also high in B vitamins, selenium, manganese and fiber. In controlled studies, whole grains have been shown to reduce inflammation and decrease heart disease risk.
7. Bananas
Bananas are among the most popular fruits in the world.
They’re best known for their high potassium content, which can lower blood pressure and is linked to a reduced risk of heart disease.
But they’re also rich in magnesium — one large banana packs 37 mg, or 9% of the RDI.
Ripe bananas are higher in sugar and carbs than most other fruits, so they may not be suitable for people with diabetes.
