Here Are 7 Magnesium-Rich Foods You Must Have

Leafy green vegetables

Leafy green vegetables are some of the best sources of magnesium. One of the most popular types of leafy green vegetables, spinach. Other leafy green vegetables that are high in magnesium include: Swiss chard, Collard greens, Turnip greens, Mustard greens, Kale, Beet greens.

Nuts and seeds

Nuts and seeds are another great source of magnesium. Almonds, cashews, and Brazil nuts are all particularly high in magnesium. For example, one ounce of almonds contains 80 mg of magnesium, while one ounce of cashews contains 74 mg of magnesium.

Legumes

Legumes, such as beans, lentils, and peas, are a good source of magnesium. Black beans, for example, contain 120 mg of magnesium per cooked cup. Other legumes that are high in magnesium include: Kidney beans, Chickpeas, Lentils are a good source of other nutrients also.

Whole grains

Whole grains are another good source of magnesium. One cup of cooked brown rice contains 84 mg of magnesium, while one cup of cooked quinoa contains 118 mg of magnesium. Other whole grains that are high in magnesium include: Oatmeal, Whole-wheat bread, Whole-wheat pasta

Avocado

Avocados are a good source of magnesium, containing 58 mg of magnesium per medium avocado. Avocados are also a good source of other healthy fats, fibre, and potassium.

Banana

Bananas are a good source of magnesium, containing 32 mg of magnesium per medium banana. Bananas are also a good source of potassium and vitamin C.

Dark chocolate

Dark chocolate is a good source of magnesium, containing 50 mg of magnesium per ounce of dark chocolate with 60-69% cocoa solids. Dark chocolate is also a good source of antioxidants.

Noteworthy

It is important to note that some foods, such as processed foods and sugary drinks, are low in magnesium. The recommended daily intake of magnesium for adults is 400-420 mg for men and 310-320 mg for women.