Top 10 Highly Healthy Magnesium Foods. Magnesium is a crucial mineral required by the body for keeping up ordinary muscle and nerve capacity, keeping a sound insusceptible framework, keeping up heart beat, and building solid bones. Magnesium is likewise required in no less than 300 biochemical responses in the body. An insufficiency in magnesium can prompt muscle fits, cardiovascular sickness, diabetes, hypertension, uneasiness issue, headaches, osteoporosis, and cerebral localized necrosis.
High Magnesium Foods
Then again, expending a lot of magnesium commonly causes loose bowels as the body endeavors to discharge the abundance. High magnesium nourishments incorporate dim verdant greens, nuts, seeds, fish, beans, entire grains, avocados, yogurt, bananas, dried natural product, dull chocolate, and the sky is the limit from there. The present day by day esteem (DV) for magnesium is 400mg.
1: Dark Leafy Greens (Raw Spinach)
Magnesium in 100g 1 Cup Raw (30g) 1 Cup Cooked (180g)
79mg (20% DV) 24mg (6% DV) 157mg (39% DV)
Other Greens High in Magnesium (%DV per cup cooked): Swiss Chard (38%), Kale (19%), Collard Greens (13%), and Turnip Greens (11%).
2: Nuts and Seeds (Squash and Pumpkin Seeds)
Magnesium in 100g 1/2 Cup (59g) 1 Ounce (28g)
534mg (134% DV) 325mg (81% DV) 150mg (37% DV)
Other Nuts and Seeds High in Magnesium (%DV per 1/2 cup): Sesame Seeds (63%), Brazil Nuts (63%), Almonds (48%), Cashews (44% DV), Pine nuts (43%), Mixed Nuts (39%), and Peanuts (31%), Pecans (17%), Walnuts (16%).
vegetables high in magnesium
3: Fish (Mackerel)
Magnesium in 100g Per 3oz Fillet (85g)
97mg (24% DV) 82mg (21% DV)
Other Fish High in Magnesium (%DV per 3oz fillet (85g)): Pollock (18% DV), Turbot (14% DV), Tuna (14% DV), and most other fish at an average of 8% DV.
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4: Beans and Lentils (Soy Beans)
Magnesium in 100g 1 Cup Cooked (172g)
86mg (22% DV) 148mg (37% DV)
Other Beans and Lentils High in Magnesium (%DV per cup cooked): White Beans (28%), French Beans (25%), Black-eyed Peas (23%), Kidney Beans (21%), Chickpeas (Garbanzo) (20%), Lentils (18%), Pinto Beans (16%).
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5: Whole Grains (Brown Rice)
Magnesium in 100g 1 Cup Cooked (195g)
44mg (11% DV) 86mg (21% DV)
Other Whole Grains High in Magnesium (%DV per cup cooked): Quinoa (30%), Millet (19%), Bulgur (15%), Buckwheat (13%), Wild Rice (13%), Whole Wheat Pasta (11%), Barley (9%), Oats (7%).
Magnesium in 100g 1 Avocado (201g) 1/2 Cup Pureed (115g)
29mg (7% DV) 58mg (15% DV) 33mg (9% DV)
An average avocado provides 322 calories, half a cup pureed contains 184 calories.
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7: Low-Fat Dairy (Plain Non Fat Yogurt)
Magnesium in 100g 1 Cup (245g)
19mg (5% DV) 47mg (12% DV)
Other Dairy Foods High in Magnesium: 1 cup (246g) of 2% fat milk provides 10% DV. A 1 ounce (28g or 2 cubic inches) slice of swiss cheese provides 3% DV.
Magnesium in 100g 1 Medium (118g) 1 Cup Slices (150g)
27mg (7% DV) 32mg (8% DV) 41mg (10% DV)
9: Dried Fruit (Figs)
Magnesium in 100g 1/2 Cup (75g) 1 Fig (8g)
68mg (17% DV) 51mg (13% DV) 5mg (1% DV)
Other Dried Fruit High in Magnesium (%DV per 1/2 cup): Prunes (11%), Apricots (10%), Dates (8%), and Raisins (7%).
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10: Dark Chocolate
Magnesium in 100g 1 Square (29g) 1 Cup Grated (132g)
327mg (82% DV) 95mg (24% DV) 432mg (108% DV)
1 square of dark chocolate provides 145 calories.
The following is a rundown of high magnesium sustenances, for additional, see the developed arrangements of high magnesium nourishments by supplement thickness, magnesium rich nourishments, vegetables high in magnesium, and organic products high in magnesium.