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镁是一种极其重要的矿物质。
It’s involved in hundreds of chemical reactions in your body and helps you maintain good health, but many people don’t reach the reference daily intake (RDI) of 400 mg (
然而，您可以通过在镁中的食物轻松满足您的日常需求。
以下是镁中高10个健康食品。
Dark chocolate isas healthy as it is delicious。
It’s very rich in magnesium, with 64 mg in a 1-ounce (28-gram) serving — that’s 16% of the RDI (2）。
铁，铜和锰的黑巧克力也高，含有益生元纤维，喂养您的健康肠道细菌（
更重要的是，它是有益的抗氧化剂。These are nutrients that neutralize free radicals, which are harmful molecules that can damage your cells and lead to disease (
Dark chocolate is especially beneficial for heart health, as it contains flavanols, which are powerful antioxidant compounds that prevent “bad” LDL cholesterol from oxidizing and sticking to the cells lining your arteries (
为了充分利用深巧克力的益处，选择含有至少70％可可固体的产物。更高的百分比更好。
为黑巧克力商店在线的。
概括
1盎司（28克）的黑巧克力提供16％的RDI用于镁。它对肠道和心脏健康也有益，并用抗氧化剂装载。
鳄梨是一个难以营养的果实和一个美味的镁来源。一种中等鳄梨提供58毫克的镁，这是15％的RDI（7）。
Avocados are also high in potassium, B vitamins and vitamin K. And unlike most fruits, they’re high in fat — especially heart-healthy monounsaturated fat.
此外，鳄梨是一种优秀的纤维来源。事实上，鳄梨中17克碳水化合物中的13个来自纤维，使其非常低digestible carbs。
Studies have shown that eating avocados can reduce inflammation, improve cholesterol levels and increase feelings of fullness after meals (
概括
A medium avocado provides 15% of the RDI for magnesium. Avocados fight inflammation, improve cholesterol levels, increase fullness, and are packed with several other nutrients.
Nuts营养和美味。
镁特别高的螺母类型包括杏仁, cashews and Brazil nuts.
例如，1盎司（28克）的腰果含有82毫克镁，或20％的RDI（11）。
大多数坚果也是纤维和单不饱和脂肪的良好来源，已被证明可以改善血糖和胆固醇水平患有糖尿病的人（
Brazil nuts are also extremely high in selenium. In fact, just two Brazil nuts provide more than 100% of the RDI for this mineral (
Additionally, nuts are anti-inflammatory, beneficial for heart health and can reduce appetite when eaten as snacks (
浏览一系列坚果在线的。
概括
腰果，杏仁和巴西坚果高镁。单一服务的腰资提供20％的RDI。
豆类是一家营养浓密的植物，包括扁豆，豆类，鹰嘴豆，豌豆和大豆。
They’re very rich in many different nutrients, including magnesium.
例如，1杯煮熟的黑豆含有令人印象深刻的120毫克镁，这是RDI的30％（17）。
Legumes are also high in potassium and iron and a major source of素食主义者的蛋白质(
Because legumes are rich in fiber and have a low glycemic index (GI), they may lower cholesterol, improve blood sugar control and decrease heart disease risk (
已知发酵的大豆产品纳豆is considered an excellent source of vitamin K2, which is important for bone health (
购买豆类在线的。
概括
豆类是富含镁的食物。例如，1杯（170克）的黑豆用作RDI的30％。
Tofu由于其高蛋白质含量，是素食中的主食。通过将大豆牛奶压入软白色凝乳，也称为豆腐。
A 3.5-ounce (100-gram) serving has 53 mg of magnesium, which is 13% of the RDI (22）。
一份服务还为钙，铁，锰和锰和10％或更多的RDI提供10克蛋白质和10％或更多selenium。
此外,一些研究表明吃tofu may protect the cells lining your arteries and reduce your risk of stomach cancer (
概括
一份豆腐为镁提供13％的RDI。它也是蛋白质和其他几种营养素的良好来源。
Seeds are incredibly healthy.
许多 - 包括亚麻，南瓜和Chia种子 - 含有大量的镁。
Pumpkin seeds are a particularly good source, with 150 mg in a 1-ounce (28-gram) serving (25）。
这相当于RDI的37％。
此外，种子富含铁，单不饱和脂肪和ω-3脂肪酸。
更重要的是，他们非常纤维高。事实上，几乎所有种子的碳水化合物都来自纤维。
They also contain antioxidants, which protect your cells from harmful free radicals produced during metabolism (
Flaxseeds还被证明减少胆固醇，可能对乳腺癌有益（
概括
大多数种子富含镁。一盎司（28克）的南瓜种子含有惊人的37％的RDI。
谷物包括小麦，燕麦和大麦，以及像荞麦和奎奴亚藜这样的假膜。
全谷类are excellent sources of many nutrients, including magnesium.
A 1-ounce (28-gram) serving of dry buckwheat contains 65 mg of magnesium, which is 16% of the RDI (30）。
Many whole grains are also high in B vitamins, selenium, manganese and fiber.
In controlled studies, whole grains have been shown to reduce inflammation and decrease heart disease risk (
像荞麦一样的假膜和quinoa蛋白质和抗氧化剂高于传统谷物，如玉米和小麦（
更重要的是，它们是无麸质的，所以患有乳糜泻的人或麸质敏感性也可以享受它们。
概括
全谷物在许多营养素中很高。A1-盎司（28克）干荞麦服务提供16％的镁的RDI。
鱼，尤其是fatty fish, is incredibly nutritious.
许多类型的鱼在镁中高，包括三文鱼，鲭鱼和大比目鱼。
半个圆角（178克）的鲑鱼包53毫克镁，这是RDI的13％（35）。
它还提供令人印象深刻的39克优质蛋白质。
此外，鱼类富含钾，硒，B维生素和各种其他营养素。
A high intake of fatty fish has been linked to a decreased risk of several chronic diseases, particularly heart disease (
这些福利已归因于大量Omega-3脂肪酸。
概括
脂肪鱼是特别的营养和镁和其他营养素的伟大来源。鲑鱼的半个圆角为镁提供13％的RDI。
Bananas是世界上最受欢迎的水果之一。
它们是最闻名于他们的高钾含量，这可以降低血压并与降低的心脏病风险联系（
But they’re also rich in magnesium — one large banana packs 37 mg, or 9% of the RDI (41）。
此外，香蕉还提供维生素C，维生素B6，锰和纤维。
Ripe bananas are higher in sugar and carbs than most other fruits, so they may not be suitable for people with diabetes.
然而，未成熟的香蕉中的大部分碳水化合物是抗淀粉, which doesn’t get digested and absorbed.
Resistant starch may lower blood sugar levels, reduce inflammation and improve gut health (
概括
香蕉是几种营养素的良好来源。一个大型香蕉有9％的镁的RDI。
Leafy greens非常健康，许多人装满了镁。
具有大量镁的果岭包括羽衣甘蓝, spinach, collard greens, turnip greens and mustard greens.
For instance, a 1-cup serving of cooked spinach has 157 mg of magnesium, or 39% of the RDI (44）。
In addition, they’re an excellent source of several nutrients, including iron, manganese and vitamins A, C and K.
Leafy greens also contain many beneficial plant compounds, which help protect your cells from damage and may减少癌症风险(
概括
绿叶蔬菜是许多营养素的良好来源，包括镁。1杯（180克）的煮熟的菠菜配送了令人印象深刻的39％的RDI。
镁是An重要的矿物质你可能不会得到足够的。
值得庆幸的是，许多美味的食物会给你所有需要的镁。
Make sure to eat a balanced diet and up your intake of the foods listed above to keep your health robust and your body satisfied.
