12 magnesium-rich foods you should know about

How often during the day do you consider the vitamins and minerals you are consuming in what you eat? Most people don’t do a mental breakdown of whether they are getting all the essential nutrients they need through their food for a healthy body.

Magnesium, according to the Mayo Clinic, is necessary for normal heart rhythms, good muscle tone and a healthy immune system. Getting the recommended daily intake (RDI) is really quite easy if you know the right foods. For women younger than 31, the RDI is 310 mg, and 31 and older it’s 320 mg. Men’s RDI is slightly higher with the younger than 31 crowd at 400 mg and 31 and older at 420 mg. Check out the 12 magnesium-rich foods below and see how you’re doing.

1. Cooked spinach. To get a great jump on the day, the Mayo Clinicrecommends 1 cup of cooked spinach, which contains 150 to 160 mg of magnesium.

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2. Sunflower seeds. If being like Popeye is just not for you, dry sunflower seeds aren’t a bad place to go instead.One-fourth cup of seeds will yield 128 mg of magnesium, according to Cedar-Sinai Medical Center.

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3. Black beans. Healthline reports that 1 cup of cooked black beans yields 120 mg of magnesium. Other legumes are also rich in magnesium, but black beans seem to be the highest.

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4. Almonds. For 105 mg of magnesium, eat one-fourth cup of dry almonds, notes Cedar-Sinai Medical Center.

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5. Sesame seeds. Although the phrase “Open sesame” may open doors to hidden treasure, the seeds themselves are a treasure in and of themselves. Cedar-Sinai Medical Center reports that 1 ounce of sesame seeds yields 101 mg of magnesium.

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6. Cashews. Many nuts contain high amounts of magnesium, and cashews are right up there at the top. Healthline notes that 1 ounce of cashews will net 82 mg of magnesium. They also make a great snack between meals.

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