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.
Banana are among the most popular fruits in the world.
They’re best known for their high potassium content, which can lower blood pressure and is linked to a reduced risk of heart disease.
But they’re also rich in magnesium — one large banana packs 37 mg, or 9% of the RDI.
In addition, bananas provide vitamin C, vitamin B6, manganese and fiber.
Ripe bananas are higher in sugar and carbs than most other fruits, so they may not be suitable for people with diabetes.
However, a large portion of the carbs in unripe bananas is resistant starch, which doesn’t get digested and absorbed.
Resistant starch may lower blood sugar levels, reduce inflammation and improve gut.