What foods contain magnesium?
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Here are some of the most important foods rich in magnesium:
1. Fish
Many types of fish are high in magnesium, in addition to other nutrients and minerals. Examples include salmon, halibut, mackerel, and pollock.
It's worth noting that consuming adequate amounts of these fish reduces the risk of developing many chronic diseases, especially heart disease.
2. Nuts
Almonds, cashews, and peanuts are healthy snacks rich in magnesium. A 31-gram serving of almonds provides 20% of the recommended daily intake of magnesium.
3. Fiber-rich whole grains
Whole grains, such as cooked quinoa and wheat, are good sources of magnesium and can be eaten for breakfast.
4. Leafy green vegetables
Leafy green vegetables are rich in many nutrients, including magnesium. Examples include kale, spinach, and cabbage.
5. Low-Fat Dairy Products
Low-fat dairy products are rich in magnesium and include skim milk and low-fat yogurt.
6. Avocado
Avocados are a good source of magnesium, as well as vitamins, heart-healthy nutrients, and disease-fighting compounds.
You can enjoy them by adding one cup of diced avocado to your salad as part of your daily meal.
7. Bananas
Bananas are known for their high potassium content, which helps lower blood pressure and reduces the risk of heart disease. They are also rich in magnesium, which has numerous health benefits.
8. Legumes
Some legumes are excellent sources of magnesium, such as cooked black beans, cooked white beans, and cooked green beans.
9. Dark Chocolate
Some types of dark chocolate contain magnesium, providing up to 15.4% of the recommended daily intake.
Daily magnesium intake
The body does not produce magnesium on its own; it is obtained from natural sources or through dietary supplements. Daily needs vary.