A 1-ounce (28-gram) portion of dark chocolate provides 16% of the RDI. It's good for the intestines and heart and full of antioxidants.

Dark Chocolate

Medium avocados contain 15% of the magnesium RDI. Avocados decrease inflammation, improve cholesterol, and promote satiety.


Healthy and flavorful nuts. Almonds, cashews, and Brazil nuts are magnesium-rich. A 1-ounce (28-gram) serving of cashews provides 20% of the RDI.


lentils, beans, chickpeas, peas, and soybeans are legumes. They're rich in minerals like magnesium.


Tofu is a protein mainstay in vegetarian diets. Soybean milk is pressed into white curds to make bean curd. 53 mg of magnesium per 100-gram serving is 13% of the RDI.


Healthy seeds. Flax, pumpkin, and chia seeds are magnesium-rich. A 1-ounce (28-gram) serving of pumpkin seeds has 150 mg.


Whole grains are nutrient-rich. 28 grammes of dry buckwheat provides 16% of the RDI for magnesium.

Whole Grains

Magnesium-rich spinach is healthy. Kale, spinach, collard, turnip, and mustard greens are magnesium-rich. Cooked spinach has 157 mg magnesium per cup.

Leafy Greens

Fatty fish is extremely healthy. Salmon, mackerel, and halibut are magnesium-rich.

 Fatty Fish

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