12 foods naturally high in magnesium

“Magnesium promotes good gastrointestinal motility that can fight bloat and alleviate constipation,” says Zeitlin. Combine that with the power of beans, a great source of fibre, and bid tummy troubles adieu. Most varieties of this plant-based protein are a good source of magnesium, so take your pick: Canned chickpeas have 33 milligrams per half-cup, while black beans have 42.

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People always think of bananas as a potassium payload, but potassium is not the only mineral you’re getting. One medium banana has 8 percent of your DV of magnesium too. They’re also a super-cheap, convenient, portable snack and they pair well with lots of other magnesium-rich foods, like fortified cereals and breads and nut butter.

Most soy products are rich in magnesium – from soy flour to soy nuts to edamame. Soy milk ranks near the top, providing 15 percent of your DV in a single glass. For comparison, regular milk has less than half that (24-27 milligrams per cup, or between 6 and 7 percent of your DV).

“Magnesium has been linked to fighting depression,” says Glassman. When it comes to food sources, salmon packs a double whammy, with plenty of the mineral as well as vitamin D, which has also been linked to enhancing mood. Plus, it’s got all those healthy omega-3 fatty acids, which are great for your brain.

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The humble spud rarely gets its due, but it is actually a great source of a number of minerals, including potassium and magnesium. But it makes a difference how you prepare your potatoes. A simple baked potato is of course healthier than french fries, and it will net you 11 percent of your DV of magnesium. Bonus points for topping your jacket potato with something green, like broccoli or rocket, rather than slathering it in butter or dairy.

If you’re still worried about getting enough magnesium in your diet, you could consider taking a magnesium supplement, but there’s more than one type of magnesium supplement out there, and choosing the right one can make a big difference.

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Source: RD.com