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.
Seeds are incredibly healthy.
Many — including flax, pumpkin and chia seeds — contain high amounts of magnesium.
Pumpkin seeds are a particularly good source, with 150 mg in a 1-ounce (28-gram) serving.
This amounts to a whopping 37% of the RDI.
In addition, seeds are rich in iron, monounsaturated fat and omega-3 fatty acids.
What’s more, they’re extremely higher in fibers. In fact, nearly all of the carbs in seeds come from fiber.
They also contain antioxidants, which protect your cells from harmful free radicals produced during metabolism.
Flax seeds have also been shown to reduce cholesterol and may have benefits against breast cancer.