Six Foods Rich In Magnesium

Author: Nia Rouseberg Time for reading: ~1 minutes Last Updated: August 08, 2022

CHAPTERS (Table Of Contents)

Dark chocolate, bananas, avocados, legumes, nuts and oily fish are some of the richest foods in magnesium.

Magnesium is the fourth most abundant mineral in the human body. It is important for the function of a number of organs, including the brain. Experts recommend, if possible, to obtain it mainly through food and only if necessary with food supplements. Here is a list of foods that are rich in trace elements:

1. Dark chocolate

Dark chocolate is both delicious and healthy. In addition to being very rich in magnesium, dark chocolate is high in iron, copper, manganese and fiber, which nourish the good intestinal bacteria. Dark chocolate also contains antioxidants that neutralize free radicals . In addition, it is especially beneficial for heart health.

2. Avocado

An average-sized avocado provides 58 mg of magnesium. It is extremely rich in potassium, fiber, B vitamins and vitamin K. Unlike most fruits, avocados are rich in monounsaturated fats. Studies show that regular consumption of avocados can improve cholesterol levels .

3. Nuts

Some of the nuts that are rich in magnesium are almonds, cashews, Brazil nuts. A serving of cashews contains up to 82 mg of magnesium. Most nuts are also a good source of fiber and monounsaturated fats and have been shown to improve blood sugar and cholesterol levels. Unsaturated fats in nuts also have an anti-inflammatory effect.

4. Legumes

Legumes, including lentils, beans, peas, chickpeas and soybeans are very rich in magnesium. They are also high in potassium and iron and are a major source of protein for vegetarians. Because they contain a lot of fiber and have a low glycemic index, regular consumption lowers blood cholesterol.

5. Bananas

Bananas are enriched with 37 mg of magnesium. They are also known for their high potassium content, which can lower blood pressure . Fruits also provide vitamin B6, C, manganese and fiber. It should be noted, however, that ripe bananas are higher in sugar and carbohydrates , so they are not suitable for diabetics.

6. Some types of oily fish

Oily fish such as salmon and mackerel are high in magnesium. It is also rich in potassium, selenium, vitamin B and other nutrients.