It’s involved in hundreds of chemical reactions in your body and helps you maintain good health, but many people don’t reach the reference daily intake (RDI) of 400 mg.
Yet, you can easily meet your daily needs by eating foods high in magnesium.
Here are 10 healthy foods that are high in magnesium.
Dark chocolate is as healthy as it is food as it is delicious.
It’s very rich in magnesium, with 64 mg in a 1-ounce (28-gram) serving — that’s 16% of the RDI.
Dark chocolate is also in high in iron, copper and manganese and contains prebiotic fiber that feeds your healthy gut bacteria.
What’s more, it’s loaded with beneficial antioxidants. These are nutrients that neutralize free radicals, which are harmful molecules that can damage your cells and lead to disease.
Legumes are a family of nutrient-dense plants that include lentils, beans, chickpeas, peas and soybeans.
They’re very rich in many different nutrients, including magnesium.
For instance, a 1-cup serving of cooked black beans contains an impressive 120 mg of magnesium, which is 30% of the RDI.
Legumes are also high in potassium and iron and a major source of protein for vegetarians.
Because legumes are rich in fiber and have a low glycemic index (GI), they may lower cholesterol, improve blood sugar control and decrease heart disease risk.
A fermented soybean product known as natto is considered an excellent source of vitamin K2, which is important for bone health.