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Home News Feature

Seven Tips: On Foods Rich In Magnesium

Here are tips on seven foods high in magnesium. DARK CHOCOLATE

by .
3 months ago
in Feature
Reading Time: 2 mins read
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Dark chocolate is as nutritious as it is flavorful. It’s very rich in magnesium, with 65 mg in a 1-ounce (oz.), or 28-gram (g), serving, which is about 15% of the DV. Dark chocolate is also in high in iron, copper, and manganese and contains prebiotic fiber that can help feed the beneficial bacteria in the gut.

 

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AVOCADOS

The avocado is an incredibly nutritious fruit and a tasty source of magnesium. One medium avocado provides 58 mg of magnesium, which is 14% of the DV. Avocados are also high in potassium, B vitamins, and vitamin K. Plus, unlike most fruits, they’re high in fat — especially heart-healthy monounsaturated fat.

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NUTS

Nuts are nutritious and tasty. Types of nuts that are particularly high in magnesium include almonds, cashews, and Brazil nuts. For instance, a 1-oz. (28-g) serving of cashews contains 83 mg of magnesium, or 20% of the DV. Most nuts are also a good source of fiber and monounsaturated fat.

 

LEGUMES

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 (172-g) serving of cooked black beans contains an impressive 120 mg of magnesium, which is 29% of the DV.

TOFU

Tofu is a staple food in vegetarian diets due to its high protein content. Made by pressing soybean milk into soft white curds, it’s also known as bean curd.

A 3.5-oz. (100-g) serving contains 35 mg of magnesium, which is 8% of the DV.

 

SEEDS

Seeds are incredibly healthy. Many varieties — including flax, pumpkin, and chia seeds — also contain high amounts of magnesium. Pumpkin seeds are a particularly good source, with 168 mg in a 1-oz. (28-g) serving. This amounts to a whopping 40% of the DV for magnesium.

 

WHOLE GRAINS

Grains include wheat, oats, and barley, as well as pseudocereals like buckwheat and quinoa. Whole grains are excellent sources of many nutrients, including magnesium.

A 1-cup (168-g) serving of cooked buckwheat contains 86 mg of magnesium, which is 20% of the DV.

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