10 Magnesium-Rich Foods That Are Super Healthy

1. Dark Chocolate

A 1-ounce (28-gram) serving of dark chocolate provides 16% of the RDI for magnesium. It’s also beneficial for gut and heart health, and is loaded with antioxidants.

2. Avocados

A medium avocado provides 15% of the RDI for magnesium. Avocados fight inflammation, improve cholesterol levels, increase fullness, and are packed with several other nutrients.

3. Nuts

Cashews, almonds and Brazil nuts are high in magnesium. A single serving of cashews provides 20% of the RDI.

4. Legumes

Legumes are magnesium-rich foods. For example, a 1-cup (170-gram) serving of black beans contains 30% of the RDI.

5. Tofu

A serving of tofu provides 13% of the RDI for magnesium. It’s also a good source of protein and several other nutrients.

6. Seeds

Most seeds are rich in magnesium. A 1-ounce (28-gram) serving of pumpkin seeds contains an astounding 37% of the RDI.

7. Whole Grains

Whole grains are high in many nutrients. A1-ounce (28-gram) serving of dry buckwheat provides 16% of the RDI for magnesium.

8. Some Fatty Fish

Fatty fish is exceptionally nutritious and a great source of magnesium and other nutrients. Half a fillet of salmon provides 13% of the RDI for magnesium.

9. Bananas

Bananas are a good source of several nutrients. One large banana has 9% of the RDI for magnesium.

10. Leafy Greens

Leafy greens are a very good source of many nutrients, including magnesium. A 1-cup (180-gram) serving of cooked spinach provides an impressive 39% of the RDI.


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