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.
Leafy greens are extremely healthy, and many are loaded with magnesium.
Greens with significant amounts of magnesium include kale, spinach, collard greens, turnip greens and mustard greens.
For instance, a 1-cup serving of cooked spinach has 157 mg of magnesium, or 39% of the RDI.
In addition, they’re an excellent source of several nutrients, including iron, manganese and vitamins A, C and K.
Leafy greens also contain many beneficial plant compounds, which help protect your cells from damage and may reduce cancer risks.