1. Spinach
Spinach is one of the high magnesium-rich foods. For example, one cup of cooked spinach contains 157 grams of magnesium, offering 39% of the daily magnesium requirement. Spinach is rich in vitamin A, K and C, iron and manganese. It also consists of essential plant compounds which prevent cell damage and reduce the risk of causing cancer.
2. Swiss Chard
Swiss chard is a good source of magnesium, as one cup of cooked Swiss chard contains 151 milligrams of magnesium, providing 36% of DV (or daily nutritional value). Besides, it is also packed with magnesium, copper, zinc, calcium, sodium, vitamin E and phosphorus. The antioxidants content such as polyphenols, vitamin C protects cells from damages, and less calorie content makes it ideal to add to your weight loss diet.
3. Lima Beans
One cup of cooked lima beans contains 126 mg of magnesium, serving you approximately 30% of the DV. Besides, it is high in manganese, which has antioxidant properties and promotes excellent metabolism.
4. Acorn Squash
Acorn squash also makes into the list of foods rich in magnesium. One cup of cooked acorn squash provides 88 milligrams of magnesium, offering 21% DV. Besides, it also contains vitamin C, potassium, and fibre. This vegetable has essential plant compounds such as carotenoid antioxidants, which is beneficial for your health and prevent severe diseases such as type 2 diabetes and heart ailments.
5. Artichokes
One of the magnesium-rich foods in the vegetable segment is artichokes, as one medium artichoke delivers 77 milligrams of magnesium, offering 18% of DV. It also has other essential minerals such as phosphorus, iron and potassium. It is rich in antioxidants and lowers LDL cholesterol, and elevates HDL cholesterol in the body.
6. Kale
One cup of cooked kale offers 74 milligrams of magnesium, providing 18% DV. It is low in fat content and high in omega-3 fatty acids, known as alpha-linolenic acid. Besides, it has antioxidants such as polyphenols, beta-carotene, flavonoids and vitamin C that protect from damages caused by free radicals in the body.