Magnesium is an extremely important mineral. It involves hundreds of chemical reactions in our bodies and helps maintain a good health.
Unfortunately, many people do not reach the daily consumption requirement of 400mg.
However, eating foods high in magnesium can also help you meet your daily needs.
Foods rich in magnesium include: dark chocolate, avocado, nuts, beans, tofu, nuts, whole grains, fatty fish, bananas and green vegetables.
Here are 10 beneficial foods with high magnesium content.
Dark chocolate is not only good but also delicious.
It contains a lot of magnesium, and 1 serving (1 oz) provides 64 mg. This number accounts for 16% of the recommended amount per day (RDI) (2).
Dark chocolate also has a lot of iron, copper and manganese, including prebiotic fiber. This fiber provides food for our intestinal beneficial bacteria (3).
It also contains many antioxidants. These are nutrients that neutralize free radicals and harmful molecules that damage cells and lead to disease (4).
Dark chocolate is particularly beneficial for cardiovascular health because it protects the cell walls in arteries and keeps LDL cholesterol from being harmed (5, 6).
To make the most of these benefits, choose chocolate that contains at least 70% solid cocoa, the higher the ratio, the better.
Conclusion: A part of dark chocolate provides 16% of magnesium RDI. It is also beneficial for intestinal and cardiovascular health, in addition to antioxidants.
An average avocado provides 58mg of magnesium.
Butter is an extremely nutritious fruit and is a good source of magnesium. An average avocado provides 58 mg of magnesium, accounting for 15% of RDI (7).
Butter is also rich in potassium, vitamin B and vitamin K. Unlike most other fruits, they carry a lot of fat - especially monounsaturated fats.
In addition, butter is an excellent source of fiber. In fact, 13 out of 17 grams of carb in an avocado come from fiber. This makes this fruit contain very little digestible carb.
Studies have shown that consumption of butter can reduce inflammation, improve cholesterol levels and increase satiety after each meal (8, 9, 10).
Conclusion: Average butter provides 15% magnesium RDI. It also works against inflammation, improves cholesterol levels, increases satiety and contains several other nutrients.
Nuts are a nutritious, delicious and easy to use food.
Some varieties are high in magnesium, including almonds, cashews and Brazilian cashews.
For example, 1 oz (28 grams) of cashew nuts contains 82 mg of magnesium, equivalent to 20% of RDI (11).
Most nuts are an excellent source of fiber and monounsaturated fat, and have been shown to improve blood sugar levels and cholesterol levels for diabetes (12).
Brazil cashew nuts also have extremely high levels of selenium. In fact, only two Brazilian cashews provided more than 100% of selenium needed for one day (13).
In addition, nuts are also anti-inflammatory, heart-healthy, and can reduce appetite when used as snacks (14, 15, 16).
Conclusion: Brazil nuts, almonds and cashews have a high magnesium content. Only one serving of cashew nuts provides 20% of the required selenium daily.
Beans are a family of nutritionally rich plants such as lentils, beans, chickpeas, peas and soybeans.
They have a lot of different high-quality nutrients, including magnesium.
For example, 1 cup of cooked black beans contains 120 mg of magnesium, accounting for up to 30% of RDI (17).
Legumes also have high levels of potassium and iron, and they are a major source of protein for vegetarians (18).
Because legumes are high in fiber and have a low blood sugar index, they can lower cholesterol, improve blood sugar control and reduce the risk of heart disease (19, 20).
A fermented soy product known as natto as the most effective source of vitamin K2, this vitamin is important for bone health (21).
Conclusion : Legumes are rich in magnesium foods. For example, 1 cup contains 30% of the magnesium needed for a day.
A portion of tofu provides 13% of magnesium needed for a day.
Tofu is often the staple food in vegetarian diets because of its high protein content. It is made by squeezing soy milk into soft and white blocks, it is also known as 'tofu'.
Each 3.5 oz (100 gram) contains 53 mg of magnesium and accounts for 13% of RDI (22).
Part of tofu also provides 10 grams of protein and over 10% of calcium, iron, manganese and selenium for one day.
In addition, some studies show that eating tofu helps protect cell walls in arteries and reduces the risk of stomach cancer (23, 24).
Conclusion: A part of tofu provides 13% of the magnesium needed for a day. It is also a source of protein and some other nutrients.
Seeds are very healthy foods.
Many seeds contain high levels of magnesium, including flax seeds, pumpkin seeds and split seeds.
Pumpkin seeds are also a particularly good source of magnesium, with 150 mg of magnesium found in 1 oz (28 grams) of pumpkin seeds (25).
This number accounts for 37% of the magnesium needed for a day.
In addition, nuts are rich in iron, monounsaturated fats and omega-3 fatty acids.
Moreover, they have extremely high fiber content. In fact, almost most carb particles are due to fiber.
They also carry antioxidants, which protect cells from harmful free radicals during metabolism (26, 27).
Flaxseed has also been shown to help reduce cholesterol and is beneficial in fighting breast cancer (28, 29).
Conclusion: Most nuts are rich in magnesium. 28 grams of pumpkin seeds contain 37% of magnesium per day.
Cereals include wheat, oats and barley, along with cereals such as buckwheat and quinoa.
Whole grains are a great source of nutrients including magnesium.
28 grams of dry buckwheat contains 65 mg of magnesium, ie 16% of RDI (30).
Many whole grains also contain B vitamins, selenium, manganese and fiber.
In studies, whole grains have been shown to reduce inflammation and reduce the risk of cardiovascular diseases (31, 32).
Counterfeiting cereals such as buckwheat and bran have higher levels of protein and antioxidants than traditional grains like corn and wheat (33, 34).
Moreover, pseudo-cereals do not contain gluten, so people with celiac disease or gluten allergies may like them very much.
Conclusion: Grains have high levels of nutrients. A 1 oz dry buckwheat part provides 16% magnesium RDI.
Fish and especially fatty fish are very nutritious. Many types of fish provide very high levels of magnesium. These include salmon, mackerel and halibut fish.
The half-fish of fillets (178 grams) contained 53 mg of magnesium, equivalent to 13% of RDI (35).
It provides 39 grams of high quality protein.
Fish is also rich in potassium, selenium, B vitamins and many other nutrients.
High consumption of fatty fish is associated with a reduced risk of certain chronic diseases, especially heart disease (36, 37, 38, 39).
These benefits are due to the high levels of omega-3 fatty acids found in fish.
Conclusion: Fatty fish is particularly nutritious and a good source of magnesium and other wonderful nutrients. Half a salmon fillet provides 13% of the magnesium needed for daily.
A large banana contains 37mg of magnesium.
Bananas are one of the most popular fruits in the world.
Bananas famous for their high potassium content can lower blood pressure and help reduce the risk of heart disease (40).
But you may not have heard bananas and also contain a lot of magnesium. A large banana contains 37 mg of magnesium, equivalent to 9% of RDI (41).
Bananas also provide vitamin C, vitami B6, magnesium and fiber.
Ripe bananas contain higher sugar and carb than most fruits, so they may not be suitable for people with diabetes.
However, when bananas are not ripe, most of their carbs are pepper-resistant starch, not digested and absorbed.
Instead of increasing blood sugar, resistant pepper can reduce blood sugar and reduce inflammation, improve intestinal status (42, 43).
Conclusion: Bananas are a good source of high quality nutrients. A large banana provides 9% of magnesium needed for a day.
Green vegetables are extremely beneficial for health and many types of green vegetables are rich in magnesium.
Green vegetables have a significant magnesium content, including kale, spinach, cabbage, turnip and turnip greens.
For example, 1 cup of cooked spinach has 157 mg of magnesium, equivalent to 39% of RDI (44).
In addition, green leafy vegetables are an excellent source of several nutrients, including vitamin A, vitamin C, vitaminK, iron and manganese.
Green leafy vegetables also contain all kinds of beneficial plant compounds, helping to protect cells from damage and may reduce the risk of cancer (45, 46, 47).
Conclusion: Green leafy vegetables are a good source of many nutrients, including magnesium. 1 cup of spinach contains a very high magnesium content, corresponding to 39% of RDI.
Magnesium is an important mineral that may not get enough.
Fortunately, there are many delicious foods that we can add to our diet and provide us with all the magnesium we need.
If you regularly eat enough magnesium rich foods, you are improving your health and reducing your risk of getting sick.