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.
Grains include wheat, oats and barley, as well as pseudocereals like buckwheat and quinoa.
Whole grains are excellent sources of many nutrients, including magnesium.
A 1-ounce (28-gram) serving of dry buckwheat contains 65 mg of magnesium, which is 16% of the RDI.
Many whole grains are also high in B vitamins, selenium, manganese and fiber.
In controlled studies, whole grains have been shown to reduce inflammation and decrease heart disease risk.
Pseudocereals like buckwheat and quinoa are higher in protein and antioxidants than traditional grains like corn and wheat.
What’s more, they’re gluten-free, so people with celiac disease or gluten sensitivity can enjoy them, too.