In fact, just two Brazil nuts provide more than 100% of the RDI for this mineral ().Additionally, nuts are anti-inflammatory, beneficial for heart health and can reduce appetite when eaten as snacks (, , ).Legumes are a family of nutrient-dense plants that include lentils, beans, chickpeas, peas and soybeans.They’re very rich in many different nutrients, including magnesium.For instance, a 1-cup serving of cooked black beans contains an impressive 120 mg of magnesium, which is 30% of the RDI (,Legumes are also high in potassium and iron and a major source of.Because legumes are rich in fiber and have a low glycemic index (GI), they may lower cholesterol, improve blood sugar control and decrease heart disease risk (, ).A 3.5-ounce (100-gram) serving has 53 mg of magnesium, which is 13% of the RDI (,One serving also provides 10 grams of protein and 10% or more of the RDI for calcium, iron, manganese and,Additionally, some studies suggest that eating tofu may protect the cells lining your arteries and reduce your risk of stomach cancer (.Many — including flax, pumpkin and chia seeds — contain high amounts of magnesium.Pumpkin seeds are a particularly good source, with 150 mg in a 1-ounce (28-gram) serving (.This amounts to a whopping 37% of the RDI.In addition, seeds are rich in iron, monounsaturated fat and omega-3 fatty acids.They also contain antioxidants, which protect your cells from harmful free radicals produced during metabolism (, ).Grains include wheat, oats and barley, as well as pseudocereals like buckwheat and quinoa.A 1-ounce (28-gram) serving of dry buckwheat contains 65 mg of magnesium, which is 16% of the RDI (.Many whole grains are also high in B vitamins, selenium, manganese and fiber.In controlled studies, whole grains have been shown to reduce inflammation and decrease heart disease risk (, ).What’s more, they’re gluten-free, so people with celiac disease or.Many types of fish are high in magnesium, including salmon, mackerel and halibut.Half a fillet (178 grams) of salmon packs 53 mg of magnesium, which is 13% of the RDI (.It also provides an impressive 39 grams of high-quality protein.In addition, fish is rich in potassium, selenium, B vitamins and various other nutrients.A high intake of fatty fish has been linked to a decreased risk of several chronic diseases, particularly heart disease (,These benefits have been attributed to the high amounts of,They’re best known for their high potassium content, which can lower blood pressure and is linked to a reduced risk of heart disease (,But they’re also rich in magnesium — one large banana packs 37 mg, or 9% of the RDI (.In addition, bananas provide vitamin C, vitamin B6, manganese and fiber.Ripe bananas are higher in sugar and carbs than most other fruits, so they may not be suitable for people with diabetes.However, a large portion of the carbs in unripe bananas is,Resistant starch may lower blood sugar levels, reduce inflammation and improve gut health (,Greens with significant amounts of magnesium include,For instance, a 1-cup serving of cooked spinach has 157 mg of magnesium, or 39% of the RDI (.In addition, they’re an excellent source of several nutrients, including iron, manganese and vitamins A, C and K.Leafy greens also contain many beneficial plant compounds, which help protect your cells from damage and may.Thankfully, many delicious foods will give you all the magnesium you need.Make sure to eat a balanced diet and up your intake of the foods listed above to keep your health robust and your body satisfied.© 2005-2020 Healthline Media a Red Ventures Company. ",Academy of Nutrition and Dietetics, EatRight.org: "What is Magnesium?
If you're a woman age 19 or older, you need 310 milligrams (mg) a day -- 350 mg if you're,It's always best to get magnesium from food, but you can also get it from multivitamins and.Don't take a magnesium supplement if you have certain conditions, such as:If you get too much magnesium from food, your kidneys will remove it through your.Prickly pear has a lot of magnesium, but it isn't the easiest food to find or prepare.Meat and poultry don't have a lot of magnesium, but you can find it in soy.These meat alternatives are also good magnesium sources:You can find magnesium in supplements and vitamins.
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