What are the best magnesium-rich foods?

Here are Taylor’s top picks. 1. Nuts and seeds Almonds (roasted): 1 ounce = 80 milligrams of magnesium (20% of the recommended dietary allowance). Cashews (roasted): 1 ounce = 72 milligrams of magnesium (18% RDA).

How much magnesium is in a snack?

Almonds (roasted): 1 ounce = 80 milligrams of magnesium (20% of the recommended dietary allowance). Cashews (roasted): 1 ounce = 72 milligrams of magnesium (18% RDA). Flaxseed (whole): 1 tablespoon = 40 milligrams of magnesium (10% RDA). Peanuts (dry roasted): 1 ounce = 49 milligrams of magnesium (12% RDA).

Which grains are high in magnesium?

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-ounce (28-gram) serving of dry buckwheat contains 65 mg of magnesium, which is 16% of the RDI ( 30 ). Many whole grains are also high in B vitamins, selenium, manganese and fiber.

Which nuts have the most magnesium?

Nuts and seeds 1 Almonds (roasted): 1 ounce = 80 milligrams of magnesium (20% of the recommended dietary allowance). 2 Cashews (roasted): 1 ounce = 72 milligrams of magnesium (18% RDA). 3 Flaxseed (whole): 1 tablespoon = 40 milligrams of magnesium (10% RDA). 4 Peanuts (dry roasted): 1 ounce = 49 milligrams of magnesium (12% RDA).

What is magnesium and why do you need it?

Magnesium is a real heavy hitter, Taylor says. It’s necessary for more than 300 enzymatic processes in the body, including: Normal daily functions, like muscle contraction and heart rhythm. Protein production. Blood sugar and blood pressure control.

How much magnesium is in your diet?

Milk (nonfat): 1 cup = 24-27 milligrams of magnesium (7% RDA). Yogurt (plain, low fat): 8 oz. = 42 milligrams of magnesium (10% RDA). 5. Greens Spinach (cooked): 1/2 cup = 78 milligrams of magnesium (19% RDA).

How much magnesium is in a bean?

Black beans (boiled): 1/2 cup = 60 milligrams of magnesium (15% RDA). Edamame (cooked, prepared): 1/2 cup = 50 milligrams of magnesium (12% RDA). Lima beans (cooked): 1/2 cup = 40 milligrams of magnesium (10% RDA). 3. Fiber-rich whole grains Quinoa (cooked): 1/2 cup = 60 milligrams of magnesium (15% RDA).