The recommended daily dose to keep magnesium levels in balance is 400g. We present in this article 10 foods that provide the mineral, highlighting the benefits it can provide for the health and the percentage of RDI, from the English Reference Daily Intake, or recommended daily intake – the percentage of daily intake of a nutrient considered sufficient to meet the requirements of 97-98% of healthy individuals in the United States. Check it out below!
In addition to being tasty, dark chocolate is rich in magnesium, containing about 64 mg in a serving of 28 grams. This equates to 16% of the recommended daily intake.
It also has a good amount of iron, copper, manganese, and prebiotic fibers, food for the beneficial bacteria in the intestine. And a high content of antioxidants neutralizes free radicals and benefits heart health by protecting the cells lining the arteries by preventing the oxidation of good cholesterol, LDL.
To get the most out of these benefits, choose a chocolate that has at least 70% cocoa content. The higher this percentage, the better.
A very nutritious fruit, avocado is also a tasty source of magnesium. A medium avocado provides 58 mg of the mineral, 15% of the recommended daily allowance, RDI.
Avocados are also rich in potassium, B vitamins, and vitamin K. They contain a lot of heart-healthy monounsaturated fat.
In addition, they are an excellent source of fiber. 13g of the 17 grams of carbohydrates in an avocado come from fiber, making the fruit low in digestible carbohydrates.
Different studies have shown that consuming avocados can reduce inflammation, improve cholesterol levels, and increase feelings of fullness after meals.
Some nuts, such as walnuts, cashews, and almonds, provide several health benefits when they are included in the diet. They are sources of good fats, monounsaturated and polyunsaturated, which protect the heart and have an anti-inflammatory effect.
A serving of cashews, for example, weighing around 28g, contains 82 mg of magnesium, or 20% of the RDI.
Legumes are a family of plants with many nutrients, including lentils, beans, chickpeas, peas, and soybeans, among the best known. Magnesium is one of the primary nutrients present in them.
Just one cup of cooked beans, for example, contains 120 mg of magnesium, 30% of the recommended daily intake, RDI.
Legumes are also rich in potassium and iron and are an essential protein source for vegetarians and vegans.
Because they are high in fiber and have a low glycemic index, they can lower cholesterol, improve blood sugar control, and reduce the risk of heart disease.
One of the products derived from soy, traditional in Japanese cuisine, Natto, made from the fermentation of the vegetable and popularly enjoyed for breakfast in that country, is still one of the primary sources of vitamin K2, which is essential for bone health. Also rich in protein, it was considered one of the main foods for nutrition in Japan during the feudal period.
Made from curdled soy milk, tofu is also known as ‘bean curd.’ It is often used in vegetarian and vegan diets due to its high protein content. A 100-gram serving of this type of cheese, for example, features 53 mg of magnesium, which represents 13% of the RDI.
That amount also provides 10g of protein and 10% or more of the recommended daily intake for some minerals, including calcium, iron, manganese, and selenium.
Some studies suggest that consuming tofu may protect the cells lining arteries and reduce the risk of stomach cancer.
A great addition to the diet, the seeds are pretty nutritious. Many contain high amounts of magnesium, including pumpkin, flaxseed, and chia seeds.
Pumpkin seeds, in particular, have a high amount of the mineral: around 150 mg in a 28-gram serving. This equates to 37% of the recommended daily intake.
Seeds are rich in iron, monounsaturated and polyunsaturated fat, and omega-3 fatty acids and contain a lot of fiber and antioxidants.
Flaxseed has also been shown to be effective for lowering LDL cholesterol and may have benefits in preventing the development of breast cancer.
Whole grains such as wheat, oats, barley, and pseudo cereals – starchy seeds that do not belong to the cereal class and do not contain gluten, such as buckwheat and quinoa – also have a lot of different nutrients, including magnesium.
A 28g serving of wheat, for example, contains 65mg of the mineral, 16% of the recommended daily intake, RDI.
Many whole grains are also high in B vitamins, selenium, manganese, and fiber. Some studies have been shown to reduce inflammation and lower the risk of developing cardiovascular disease.
On the other hand, pseudo cereals are, at the same time, richer in protein and antioxidants than some traditional grains such as corn and wheat.
As they do not contain gluten, they are still suitable for people with celiac disease. A 28g serving of buckwheat provides 16% of the recommended RDI for magnesium intake.
Some Fatty Fish
Fattier fish, such as salmon, tuna, mackerel, anchovies, or sardines, have several essential nutrients for the proper functioning of the body.
About 178g of salmon, for example, contains 53 mg of magnesium, 13% of the recommended daily intake, RDI. The exact amount still provides 39 grams of high-quality protein.
These fish are also rich in potassium, selenium, B vitamins, and several other nutrients. Their consumption has also been associated with a lower risk of several chronic diseases, particularly cardiovascular diseases. Benefits that have been attributed to the high amounts of omega-3 fatty acids are also present in them.
Known for their high potassium content, bananas are among the most consumed fruits in the world. They help lower blood pressure, which is directly associated with the risk of developing heart disease.
A large banana contains 37 mg of magnesium or 9% of the RDI. They also provide vitamins C, B6, manganese, and fiber. When ripe, they are richer in sugar and carbohydrates than most other fruits, so they are unsuitable for people with type 2 diabetes.
However, when they are still green, they contain a large part of resistant starch, carbohydrates that are not digested or absorbed by the body. In this case, instead of raising blood sugar levels, resistant starch contributes to lowering them, has an anti-inflammatory action, and helps improve gut health.
Dark Green Leaves
Dark leafy greens like kale, spinach, and mustard are also abundant sources of magnesium. For example, a cup of cooked spinach has 157 mg of magnesium or 39% of the RDI.
These vegetables also have essential nutrients, including vitamin A, C, K, iron, and manganese.
They also contain all beneficial plant compounds, which help protect cells from damage and reduce the risk of developing different neoplasms.
Magnesium deficiency can be perceived from different signs, as it performs essential functions for our body. High cholesterol, hypertension, and hyperactivity are among those that point to this lack.