Greens. dark and leafy greens qualify as a superfood, with magnesium content being just one of their many superpowers. spinach (cooked): 1 2 cup = 78 mg of magnesium. swiss chard (cooked): 1 2 cup. 8) black beans, cooked. black beans are one of several legumes with high magnesium content. a cup serving of cooked black beans (172 grams) contributes a substantial 29% of the mineral’s daily value ( 11 ). magnesium per 100 grams. magnesium per 172g cup.
Similar to magnesium, these fatty acids are crucial for numerous brain activities. for a healthy brain, try to consume at least two meals of oily fish every week. ( 20) salmon – 95mg magnesium per 100g ( 21) herring – 46mg magnesium per 100g ( 22) sardines – 39mg magnesium per 100g ( 23) 9. dark chocolate. Here are 10 healthy foods that are high in magnesium. 1. dark chocolate. dark chocolate is very rich in magnesium, with 65 mg in a 1 ounce (oz), or 28 grams (g), serving, which is about 15% of the. Legumes, nuts, and seeds with magnesium. meat and poultry don't have a lot of magnesium, but you can find it in soy, cheese, and yogurt. these meat alternatives are also good magnesium sources. Spinach. caitlin bensel. many leafy greens contain magnesium, and spinach tops the list at 78 milligrams per 1 2 cup serving of cooked leaves. you'll also be closer to hitting your daily iron and vitamin a quota, making spinach one of the healthiest foods you can eat.
Legumes, nuts, and seeds with magnesium. meat and poultry don't have a lot of magnesium, but you can find it in soy, cheese, and yogurt. these meat alternatives are also good magnesium sources. Spinach. caitlin bensel. many leafy greens contain magnesium, and spinach tops the list at 78 milligrams per 1 2 cup serving of cooked leaves. you'll also be closer to hitting your daily iron and vitamin a quota, making spinach one of the healthiest foods you can eat. 9. almonds: 76.7 mg, 18% dv. just one ounce of almonds (about a handful) gives you 18 percent of your magnesium dv. this crunchy nut is also rich in skin healthy vitamin e, gut nourishing fiber and energy supporting vitamin b2. other nuts high in magnesium include cashews (17 percent dv) and peanuts (11 percent dv). 1. roasted pumpkin seeds. just one ounce of roasted pumpkin seeds packs a whopping 156 mg of magnesium. try adding them to a salad or as a smoothie bowl topping. 2. chia seeds. 111 mg per ounce.
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