Women health

Magnesium is a mineral that is extremely important.     

It participates in hundreds of chemical reactions in your body and aids in the maintenance of good health, but many people do not meet the reference daily intake (RDI) of 400 mg.

However, you can easily meet your daily needs by eating magnesium-rich foods.

Here are ten magnesium-rich foods for you to try.

1. Dark Chocolate

Dark chocolate is both healthy and delicious.

It contains 64 mg of magnesium per 1-ounce (28-gram) serving, which is 16% of the RDI .

Dark chocolate is also high in iron, copper, and manganese, as well as prebiotic fiber, which feeds your good gut bacteria.

Furthermore, it is high in antioxidants, which are beneficial to the body. These are nutrients that help to neutralize free radicals, which are dangerous molecules that can harm your cells and cause disease.

Dark chocolate is especially good for your heart because it contains flavanols, which are powerful antioxidant compounds that keep "bad" LDL cholesterol from oxidizing and adhering to the cells lining your arteries.

To reap the most benefits from dark chocolate, select a product that contains at least 70% cocoa solids. A higher percentage is preferable.


A one-ounce (28-gram) serving of dark chocolate contains 16% of the RDI for magnesium. It's also good for your gut and heart health, and it are high in antioxidants.

2. Avocados

Avocado is a high-nutritional-value fruit that is also a tasty source of magnesium. One medium avocado contains 58 mg of magnesium, which accounts for 15% of the RDI.

Avocados are also high in potassium, B vitamins, and vitamin K. And, unlike most fruits, they are high in fat, particularly heart-healthy monounsaturated fat.

Avocados are also high in fiber. In fact, 13 of the 17 grams of carbs in an avocado come from fiber, making it very low in digestible carbs.

Avocado consumption has been shown in studies to reduce inflammation, improve cholesterol levels, and increase feelings of fullness after meals.


A medium avocado contains 15% of the RDI for magnesium. Avocados reduce inflammation, improve cholesterol levels, increase fullness, and contain a variety of other nutrients.

3. Macadamia nuts

Nuts are both nutritious and delicious.

Almonds, cashews, and Brazil nuts are among the nuts with the highest magnesium content.

A 1-ounce (28-gram) serving of cashews, for example, contains 82 mg of magnesium, or 20% of the RDI.

Most nuts are also high in fiber and monounsaturated fat, and they have been shown to lower blood sugar and cholesterol levels in diabetics.

Brazil nuts have high selenium content as well. In fact, just two Brazil nuts supply more than 100% of the RDI for this mineral.

Furthermore, nuts are anti-inflammatory, good for your heart, and can help you lose weight if eaten as a snack.


Magnesium is found in cashews, almonds, and Brazil nuts. Cashews contain 20% of the RDI in a single serving.

4. Leguminosae

Lentils, beans, chickpeas, peas, and soybeans are members of the legume family of nutrient-dense plants.

They are high in a variety of nutrients, including magnesium.

A 1-cup serving of cooked black beans, for example, contains 120 mg of magnesium, which is 30% of the RDI .

Legumes are also high in potassium and iron, making them an excellent source of protein for vegetarians.

Legumes, which are high in fiber and have a low glycemic index (GI), may lower cholesterol, improve blood sugar control, and reduce the risk of heart disease.

Natto, a fermented soybean product, is regarded as an excellent source of vitamin K2, which is essential for bone health.


Legumes are high in magnesium. A 1-cup (170-gram) serving of black beans, for example, contains 30% of the RDI.


Because of its high protein content, tofu is a staple food in vegetarian diets. It is also known as bean curd and is made by pressing soybean milk into soft white curds.

A 3.5-ounce (100-gram) serving contains 53 mg of magnesium, which accounts for 13% of the RDI .

In addition, one serving contains 10 grams of protein and 10% or more of the RDI for calcium, iron, manganese, and selenium.

Furthermore, some research suggests that eating tofu may protect the cells lining your arteries and lower your risk of stomach cancer.


A serving of tofu contains 13% of the RDI for magnesium. It's also high in protein and a variety of other nutrients.

6. Seeds

Seeds are extremely nutritious.

Many seeds, including flax, pumpkin, and chia seeds, are high in magnesium.

Pumpkin seeds are an especially good source, containing 150 mg in a 1-ounce (28-gram) serving .

This equates to a whopping 37% of the RDI.

Seeds are also high in iron, monounsaturated fat, and omega-3 fatty acids.

They're also extremely high in fiber. In fact, fiber accounts for nearly all of the carbs in seeds.

They also contain antioxidants, which protect your cells from potentially harmful free radicals produced during metabolism.


Magnesium is abundant in most seeds. A 1-ounce (28-gram) serving of pumpkin seeds contains 37 percent of the RDI.

7. Whole Grains

Grains include wheat, oats, and barley, as well as pseudocereals like buckwheat and quinoa.

Whole grains are high in 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.

Whole grains have been shown in controlled studies to reduce inflammation and reduce the risk of heart disease.

Pseudocereals such as buckwheat and quinoa contain more protein and antioxidants than traditional grains such as corn and wheat.

They're also gluten-free, so people with celiac disease or gluten sensitivity can enjoy them as well.


Whole grains are high in a variety of nutrients. A 1-ounce (28-gram) serving of dry buckwheat contains 16% of the daily value for magnesium.

8. Some Fatty Fish

Fish, especially fatty fish, is extremely nutritious.

Magnesium levels are high in many fish, including salmon, mackerel, and halibut.

Half a fillet (178 grams) of salmon contains 53 mg of magnesium, which is 13% of the RDI .

It also contains 39 grams of high-quality protein.

Furthermore, fish is high in potassium, selenium, B vitamins, and other nutrients.

A high intake of fatty fish has been linked to a lower risk of several chronic diseases, particularly heart disease.

These advantages have been attributed to the high levels of omega-3 fatty acids.


Fatty fish is extremely nutritious and high in magnesium and other nutrients. Half a fillet of salmon contains 13% of the RDI for magnesium.

9. Bananas

Bananas are one of 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 lower risk of heart disease.

However, they are high in magnesium, with one large banana providing 37 mg, or 9% of the RDI.

Bananas also contain vitamin C, B6, manganese, and fiber.

Because ripe bananas contain more sugar and carbs than most other fruits, they may not be suitable for diabetics.

However, resistant starch makes up a large portion of the carbs in unripe bananas and is not digested or absorbed.

Resistant starch has been shown to lower blood sugar levels, decrease inflammation, and improve gut health.


Are a good source of a variety of nutrients One large banana contains 9% of the RDI for magnesium.

10. Leafy Greens

Leafy greens are extremely nutritious, and many are high in magnesium.

Magnesium-rich greens include kale, spinach, collard greens, turnip greens, and mustard greens.

A 1-cup serving of cooked spinach, for example, contains 157 mg of magnesium, or 39% of the RDI .

Furthermore, they are a good source of iron, manganese, and vitamins A, C, and K.

Leafy greens also contain a variety of beneficial plant compounds that help protect your cells from damage and may lower your risk of cancer.


Leafy greens are high in a variety of nutrients, including magnesium. A 1-cup (180-gram) serving of cooked spinach contains 39 percent of the RDI.


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In conclusion

Magnesium is an important mineral that you may be deficient in.

Fortunately, there are many delicious foods that will provide you with all of the magnesium you require.

Eat a well-balanced diet and increase your intake of the foods listed above to keep your 


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