8 Foods That Are Rich in Magnesium
Magnesium is an essential mineral required by our body. It plays a primary role in maintaining strong bones and teeth, keeping a healthy immune system, and enables proper functioning of the nerves, muscles and the body's internal organs as well.
But many people don’t reach the recommended daily intake of 340 mg.
Yet, you can easily meet your daily needs by eating foods high in magnesium.
Here are 8 healthy foods that are high in magnesium.
While guavas, bananas, and papayas are also rich in magnesium, avocados are the most effective source of the mineral amongst fruits.
A single slice of avocado can account for about 15% of your body’s daily magnesium requirement.
When it comes to vegetables, the dark leafy greens like spinach and darker lettuce leaves are among the top sources of magnesium.
In addition to them, veggies like sweet corn, lima beans, peas, sweet corn, and potatoes are also great sources of magnesium.
3. Dark Chocolate
Rich in magnesium and cocoa, dark chocolate is effective in reducing blood pressure.
Intake of excess chocolate, however, can lead to unnecessary weight gain.
4. Whole Grains
Whole grains, like brown rice, are generally packed with a lot of nutrients, including magnesium.
Other whole grains like quinoa, millet, barley, and oats are also rich in magnesium.
From the bean family, soybean ranks highest when it comes to magnesium content.
In addition to them, white beans, French beans, black-eyed beans, and chickpea also contain a good amount of the mineral.
6. Diary Products
Low-fat dairy products like yoghurt are also packed with magnesium. Along with yoghurt, goat and mozzarella cheese also contain significantly high amounts of the mineral.
Flax and chia seeds, amongst others, are known to be rich in magnesium.
However, pumpkin seeds contain the highest amount of the mineral. A single serving of pumpkin seeds accounts for a major portion of one’s daily magnesium requirement.
Fish like salmon, mackerel, and halibut have a high magnesium content.
In addition to that, they are also rich in protein, thus helping with the absorption of magnesium.