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What Food Is Highest in Magnesium

Magnesium is a particularly important mineral.

It’s involved in many chemical reactions in your body and helps you maintain healthiness , but many of us don’t reach the reference daily intake (RDI) of 400 mg (1Trusted Source).

Yet, you’ll easily meet your daily needs by eating foods high in magnesium.

In general rich sources of magnesium are greens, nuts, seeds, dry beans, whole grains, nutriment , wheat and oat bran. The recommended dietary allowance for magnesium for adult men is 400-420 mg per day. The dietary allowance for adult women is 310-320 mg per day.

For additional information please visit The U.S. Department of Agriculture’s (USDA’s) Nutrient Database website (see References) which lists the nutrient content of the many foods and where you’ll search a comprehensive list of foods for magnesium content.

Can an excessive amount of or insufficient magnesium be harmful?


The magnesium that’s naturally present in food isn’t harmful and doesn’t got to be limited. Magnesium in dietary supplements and medications shouldn’t be consumed in amounts above the upper limit, unless recommended by a healthcare provider. Cramps and diarrhea are common side effects.

Magnesium deficiency

A deficiency thanks to low dietary intake isn’t common in healthy people. However, ongoing low intakes or excessive losses of magnesium thanks to certain health conditions, chronic alcoholism, regional enteritis , disorder , or intestinal surgery, and/or the utilization of certain medications, can cause magnesium deficiency.

Read more: What Food Has More Potassium Than Bananas?

9 Magnesium-Rich Foods That Are Super Healthy

1. Dark Chocolate

Dark chocolate is as healthy because it is delicious.

It’s very rich in magnesium, with 64 mg during a 1-ounce (28-gram) serving — that’s 16% of the RDI (2).

Dark chocolate is additionally in high in iron, copper and manganese and contains prebiotic fiber that feeds your healthy gut bacteria (3Trusted Source).

What’s more, it’s loaded with beneficial antioxidants. These are nutrients that neutralize free radicals, which are harmful molecules which will damage your cells and cause disease (4Trusted Source).

Dark chocolate is particularly beneficial for heart health, because it contains flava
nols, which are powerful antioxidant compounds that prevent “bad” LDL cholesterol from oxidizing and sticking to the cells lining your arteries (5Trusted Source, 6Trusted Source).

To make the foremost of dark chocolate’s benefits, choose a product containing a minimum of 70% cocoa solids. a better percentage is even better.

2. Avocados

A medium avocado provides 15% of the RDI for magnesium. Avocados fight inflammation, improve cholesterol levels, increase fullness, and are full of several other nutrients.

3. Nuts

Nuts are nutritious and attractive .

Types of nuts that are particularly high in magnesium include almonds, cashews and Brazil nuts.

Cashews, almonds and Brazil nuts are high in magnesium. one serving of cashews provides 20% of the RDI.

4. Legumes

Legumes are a family of nutrient-dense plants that include lentils, beans, chickpeas, peas and soybeans.

They’re very rich in many various nutrients, including magnesium.

Legumes are magnesium-rich foods. for instance , a 1-cup (170-gram) serving of black beans contains 30% of the RDI.

5. Tofu

Tofu may be a staple food in vegetarian diets thanks to its high protein content. Made by pressing soya milk into soft white curds, it’s also referred to as tofu .

A serving of tofu provides 13% of the RDI for magnesium. It’s also an honest source of protein and a number of other other nutrients.

6. Seeds

Seeds are incredibly healthy.

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

Most seeds are rich in magnesium. A 1-ounce (28-gram) serving of pumpkin seeds contains an astounding 37% of the RDI.

7. Whole Grains

Grains include wheat, oats and barley, also as pseudocereals like buckwheat and quinoa.

Whole grains are excellent sources of the many nutrients, including magnesium. A1-ounce (28-gram) serving of dry buckwheat provides 16% of the RDI for magnesium.

8. Some Fatty Fish

Fish, especially fatty fish, is incredibly nutritious.

Many types of fish are high in magnesium, including salmon, mackerel and halibut.

Fatty fish is exceptionally nutritious and an excellent source of magnesium and other nutrients. Half a fillet of salmon provides 13% of the RDI for magnesium.

9. Leafy Greens

Leafy greens are extremely healthy, and lots of are loaded with magnesium.

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

Leafy greens are a really good source of the many nutrients, including magnesium. A 1-cup (180-gram) serving of cooked spinach provides a powerful 39% of the RDI.

The Bottom Line

Magnesium is a crucial mineral that you simply might not be getting enough of.

Thankfully, many delicious foods will offer you all the magnesium you would like .

Make sure to eat a diet and up your intake of the foods listed above to stay your health robust and your body satisfied.

Source: https://www.ncbi.nlm.nih.gov/pubmed/21068351