10 Meals Excessive in Magnesium That Are Tremendous Wholesome

Magnesium is a vital mineral for human well being. It performs a job in over 300 biochemical reactions within the physique, together with serving to to keep up regular nerve and muscle perform, supporting a wholesome immune system, and maintaining bones sturdy.

Magnesium could be present in a wide range of meals, together with inexperienced leafy greens, nuts and seeds, entire grains, legumes, and fish.

10 Meals Excessive in Magnesium That Are Tremendous Wholesome

1. Spinach

Spinach is a nutrient-dense meals that’s excessive in magnesium. One cup (30 grams) of cooked spinach offers 158 mg of magnesium, or 40% of the Reference Day by day Consumption (RDI).

2. Swiss Chard

Swiss chard is a leafy inexperienced vegetable that’s associated to spinach. It’s additionally wealthy in magnesium, with one cup (36 grams) of cooked Swiss chard offering 150 mg, or 38% of the RDI.

3. Darkish Chocolate

Darkish chocolate is constructed from cocoa beans, that are naturally excessive in magnesium. One sq. (1 ounce or 28 grams) of 72% cacao darkish chocolate offers 64 mg of magnesium, or 16% of the RDI.

4. Pumpkin Seeds

Pumpkin seeds are a very good supply of magnesium, with one ounce (28 grams) offering 151 mg, or 38% of the RDI. They’re additionally a very good supply of different vitamins, corresponding to zinc and iron.

5. Almonds

Almonds are a well-liked sort of tree nut that’s excessive in magnesium. One ounce (28 grams) of almonds offers 80 mg of magnesium, or 20% of the RDI.

6. Black Beans

Black beans are a sort of legume that’s wealthy in a number of vitamins, together with magnesium. One cup (172 grams) of cooked black beans offers 120 mg of magnesium, or 30% of the RDI.

7. Atlantic Salmon

Atlantic salmon is a sort of fish that’s generally consumed as a consequence of its excessive nutrient content material. Three ounces (85 grams) of cooked Atlantic salmon offers 26 mg of magnesium, or 7% of the RDI.

8. Broccoli

Broccoli is a nutrient-dense vegetable that’s excessive in magnesium. One cup (156 grams) of cooked broccoli offers 24 mg of magnesium, or 6% of the RDI.

9. Avocados

Avocados are a sort of fruit that’s typically used as a topping or ingredient in varied dishes. One cup (150 grams) of cubed avocado offers 58 mg of magnesium, or 15% of the RDI.

10. Brown Rice

Brown rice is an entire grain that’s wealthy in a number of vitamins, together with magnesium. One cup (195 grams) of cooked brown rice offers 84 mg of magnesium, or 21% of the RDI.

In conclusion, magnesium is a vital mineral that’s present in a wide range of meals. These 10 meals are notably wealthy in magnesium. Consuming a weight-reduction plan that features a wide range of these meals may help you meet your magnesium wants and assist your general well being.