Leafy Green:
Leafy green vegetables like spinach, kale, collard greens, and turnip greens are packed with magnesium. A cooked cup of spinach provides about 158mg of magnesium, which is 37% of the recommended daily intake (RDI) for adult men
Nuts and Seeds:
Nuts and seeds are another excellent source of magnesium. Almonds, cashews, peanuts, pumpkin seeds, and sunflower seeds are all high in this mineral. A ¼ cup of almonds provides about 75mg of magnesium, or 18% of the RDI.
Legumes:
Legumes, such as beans, lentils, and peas, are a good source of magnesium and fiber. A cooked half-cup of black beans provides about 120mg of magnesium, or 29% of the RDI
Whole Grains:
Whole grains, such as brown rice, quinoa, and oats, are not only rich in magnesium but also provide fiber, vitamins, and minerals. A cooked cup of quinoa provides about 80mg of magnesium, or 20% of the RDI.
Avocados:
Avocados are packed with magnesium, along with healthy fats, potassium, and fiber. A medium avocado provides about 58mg of magnesium, or 14% of the RDI.
Dark Chocolate:
Dark chocolate with a cocoa content of 70% or higher is a surprisingly good source of magnesium. A 1-ounce square of dark chocolate provides about 64mg of magnesium, or 16% of the RDI.
Tofu:
Tofu, made from soybeans, is a good source of magnesium, particularly for those following a plant-based diet. A half-cup of tofu provides about 52mg of magnesium, or 13% of the RDI.
Edamame:
Edamame, immature soybeans, are a delicious and nutritious snack that is high in magnesium. A cooked half-cup of edamame provides about 50mg of magnesium, or 12% of the RDI.
Pumpkin Seeds:
Pumpkin seeds are a great source of magnesium, along with healthy fats, zinc, and iron. A ¼ cup of pumpkin seeds provides about 168mg of magnesium, or 41% of the RDI.
Bran:
Bran, the outer layer of cereal grains, is particularly rich in magnesium. A half-cup of wheat bran provides about 135mg of magnesium, or 34% of the RDI.
