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4. Legumes
Legumes are a family of nutrient-rich plants that include lentils, beans, chickpeas, peas, and soybeans.
They are very rich in many different nutrients, including magnesium.
For example, a 1-cup serving of cooked black beans contains 120 mg of magnesium, which corresponds to 30% of the RDA.
Legumes are also rich in potassium and iron and are an important source of protein for vegetarians.
Because legumes are high in fiber and have a low glycemic index, they can lower cholesterol levels, improve blood sugar control, and reduce the risk of heart disease.
A fermented soy product known as natto is considered the best source of vitamin K2, which is important for bone health.
Conclusion: Legumes are magnesium-rich foods. For example, a 1 cup serving of black beans contains 30% of the RDA.
5. Tofu
Tofu is often a staple in vegetarian diets because of its high protein content. It is made by squeezing soy milk into sweet white curdled milk and is also known as ‘soy cheese’.
A 3.5 oz (100 g) serving contains 53 mg of magnesium, which represents 13% of the RDA .
A serving also provides 10 grams of protein and 10% or more of the RDAs of calcium, iron, manganese, and selenium.
In addition, some studies suggest that eating tofu may protect the cells lining the arteries and reduce your risk of stomach cancer.
Conclusion: A serving of tofu provides 13% of the RDA of magnesium. It is also a good source of protein and other nutrients.
6. Seeds
The seeds are incredibly good for your health.
Many contain high amounts of magnesium, including flax, pumpkin and chia seeds.
Pumpkin seeds are a particularly good source of magnesium, with 150 mg in a 1 oz (28 g) (25) serving.
Some interesting reading:
This equals 37% of the recommended daily intake.
In addition, the seeds are rich in iron, monounsaturated fatty acids, and omega-3 fatty acids.
In addition, they are extremely rich in fiber. In fact, almost all of the carbohydrates in seeds come from fiber.
They also contain antioxidants that protect cells from harmful free radicals produced by metabolism.
Flax seeds have also been shown to reduce cholesterol and may have benefits against breast cancer.
Conclusion: Most seeds are rich in magnesium. A 1 ounce serving of pumpkin seeds contains 37% of the RDA.
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