Magnesium is an essential mineral for maintaining good health, involved in hundreds of chemical reactions in the body. Many people don't meet the recommended daily intake of 400 milligrams. Fortunately, various foods are rich in magnesium, including:
1. Dark chocolate (64mg per 1 oz serving)
2. Avocado (58mg per medium)
3. Nuts like almonds, cashews, and Brazil nuts (82mg per 1 oz serving)
4. Legumes like lentils, beans, and chickpeas (120mg per 1 cup cooked)
5. Tofu (53mg per 100g serving)
6. Seeds like flax, pumpkin, and chia (150mg per 1 oz serving)
7. Whole grains like buckwheat and quinoa (65mg per 1 oz serving)
8. Fatty fish like salmon, mackerel, and halibut (53mg per 3 oz serving)
9. Bananas (37mg per large)
10. Green leafy vegetables like kale, spinach, and turnip greens (157mg per 1 cup cooked)
Incorporating these foods into a balanced diet can ensure adequate magnesium intake for robust health and overall well-being.
Here are the key facts extracted from the text:
1. The recommended daily intake of magnesium is 400 milligrams.
2. Dark chocolate is a rich source of magnesium, with a 1-ounce serving providing 64 milligrams.
3. Dark chocolate also contains iron, copper, manganese, fiber, and antioxidants.
4. Avocados are a good source of magnesium, with a medium avocado providing 58 milligrams.
5. Avocados are also high in potassium, B-complex vitamins, vitamin K, and heart-healthy monounsaturated fats.
6. Nuts such as almonds, cashews, and Brazil nuts are high in magnesium.
7. A 1-ounce serving of cashews contains 82 milligrams of magnesium.
8. Brazil nuts are also extremely rich in selenium, with two nuts providing more than 100% of the recommended daily intake.
9. Legumes such as lentils, beans, chickpeas, peas, and soybeans are rich in magnesium.
10. A 1-cup serving of cooked black beans contains 120 milligrams of magnesium.
11. Tofu is a good source of magnesium, with a 3.5-ounce serving providing 53 milligrams.
12. Seeds such as flax, pumpkin, and chia seeds are high in magnesium.
13. A 1-ounce serving of pumpkin seeds contains 150 milligrams of magnesium.
14. Whole grains such as wheat, oats, and barley are good sources of magnesium.
15. A 1-ounce serving of dried buckwheat contains 65 milligrams of magnesium.
16. Fatty fish such as salmon, mackerel, and halibut are good sources of magnesium.
17. A 3.5-ounce serving of salmon contains 53 milligrams of magnesium.
18. Bananas are a good source of magnesium, with a large banana containing 37 milligrams.
19. Green leafy vegetables such as kale, spinach, turnip greens, and mustard greens are high in magnesium.
20. A 1-cup serving of cooked spinach contains 157 milligrams of magnesium.