10 Magnesium Rich Foods That Are Super Healthy. Magnesium is an extremely important mineral. It’s involved in hundreds of chemical reactions in your body and helps you maintain good health. Unfortunately, many people don’t reach the recommended daily intake of 400 mg. However, eating foods high in magnesium can help you meet the daily requirement.
Here are 10 healthy foods that are high in magnesium.
1. Dark Chocolate
Dark chocolate is as healthy as it is delicious.
It’s very rich in magnesium, with 64 mg in a 1-ounce (28 gram) serving. This amounts to 16% of the recommended daily intake (RDI) (2).
Dark chocolate is also in high in iron, copper and manganese, and it contains prebiotic fiber that feeds the friendly bacteria in your gut (3).
It’s also loaded with beneficial antioxidants. These are nutrients that neutralize free radicals, harmful molecules that can damage your cells and lead to disease (4).
It’s especially beneficial for heart health because it protects the cells lining your arteries and keeps your LDL cholesterol from becoming damaged (5, 6).
To make the most of these benefits, choose chocolate that contains at least 70% cocoa solids. A higher percentage is even better.
The avocado is an incredibly nutritious fruit and a tasty source of magnesium. One medium avocado provides 58 mg of magnesium, which is 15% of the RDI (7).
Avocados are also high in potassium, B-vitamins and vitamin K. And unlike most fruits, they’re high in fat — especially heart-healthy monounsaturated fat.
In addition, avocado is an excellent source of fiber. In fact, 13 of the 17 grams of carbs in an avocado come from fiber, making it very low in digestible carbs.
Studies have shown that eating avocados can reduce inflammation, improve cholesterol levels and increase feelings of fullness after meals.
Nuts are nutritious and tasty. Several types are high in magnesium, including almonds, cashews and Brazil nuts.