10 Magnesium-Heavy Foods That You Should Be Consuming Every Day

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Magnesium, which is the ‘fourth most abundant mineral in the body,’ is one of the most important ones, supporting around six hundred different chemical reactions in the body. In fact, every single cell found in your body requires magnesium to function properly. While around 60% of the magnesium in your body is usually found in the bones, the rest is found in the muscles, soft tissues, and fluids – including the blood.
Simply explained, magnesium helps to convert food into energy, create and repair DNA and RNA, aids in the creation of new proteins from amino acids, helps regulate neurotransmitters – which are responsible for sending messages throughout the nervous system and brain, as well as working to help contract and relax the muscles.
Although the recommended daily intake, or RDI, of magnesium is between 400 to 420 milligrams (mg) a day, a number of studies show that only 50% of people within the United States get the recommended dose. Thankfully, there are ways that you can meet your daily needs, and that’s by eating foods that are considered high in magnesium.
Here are 10 types of healthy foods considered high in magnesium.

1. Avocados

Avocados are very high in nutritious or “good” fat, while also being a great source of magnesium. A single medium-sized avocado can provide at least 58 mg of magnesium, which is already 15% of the recommended daily intake for adults.
Avocados are also considered quite high in potassium, vitamin K, and the different B vitamins. But unlike most fruit, they are considered high in fat, more so the “heart-healthy” monounsaturated fat. Moreover, avocados are also a great source of fiber. Other studies have shown that consuming avocados can aid in the reduction of inflammation, while improving cholesterol levels as well.