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Magnesium is an extremely important mineral.
It is involved in hundreds of chemical reactions in your body and helps you maintain good health.
Unfortunately, many people are unable to take the recommended daily dose of 400 mg. However, eating foods rich in magnesium can help you meet your daily needs.
Here are 10 magnesium-rich foods that are very healthy:
1. Dark chocolate
Dark chocolate is as healthy as it is delicious.
It is very rich in magnesium, with 64 mg in a 1 ounce (28 gram) serving. This is equivalent to 16% of the Recommended Daily Allowance (RDA).
Dark chocolate is also rich in iron, copper, and manganese, and contains prebiotic fiber that nourishes bacteria in your gut.
It is also loaded with beneficial antioxidants. These are nutrients that neutralize free radicals, harmful molecules that can damage your cells and cause disease.
It is particularly beneficial for heart health because it protects the cells lining the arteries and prevents LDL cholesterol levels from becoming dangerous.
To get the most out of it, choose a chocolate that contains at least 70% cocoa. A higher percentage would be better.
Conclusion: One serving of dark chocolate provides 16% of the RDA of magnesium. It is also beneficial for intestinal and cardiac health and is rich in antioxidants.
2. Avocado
Avocado is an incredibly nutritious fruit and a tasty source of magnesium. An average avocado provides 58 mg of magnesium, which corresponds to 15% of RDA.
The avocado is also rich in potassium, B vitamins, and vitamin K. And unlike most fruits, it is rich in fat – especially the heart-healthy monounsaturated fats.
In addition, avocado is an excellent source of fiber. In fact, 13 of the 17 grams of carbohydrates in an avocado come from fiber, making it very low in digestible carbohydrates.
Studies have shown that eating avocado can reduce inflammation, improve cholesterol levels, and increase the feeling of fullness after meals (8, 9, 10).
Conclusion: An average avocado provides 15% of the RDA of magnesium. Avocado fights inflammation, improves cholesterol levels, increases fullness, and contains many other nutrients.
3. Walnuts
Nuts are nutritious, tasty, and versatile.
Several types are rich in magnesium, including almonds, cashews, and Brazil nuts.
For example, a 1 oz (28 g) serving of cashews contains 82 mg of magnesium or 20% of the RDA.
Most nuts are also a good source of fiber and monounsaturated fats and have been proven to improve blood glucose and cholesterol levels in people with diabetes.
Brazil nuts are also very rich in selenium. In fact, only two Brazil nuts can provide more than 100% of the RDA of selenium.
In addition, nuts are anti-inflammatory foods, are beneficial to heart health, and can reduce appetite when eaten as a snack.
Conclusion: Cashews, almonds, and Brazil nuts are rich in magnesium. A single serving of cashews provides 20% of the recommended daily intake.
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