Magnesium

 

https://www.healthline.com/nutrition/10-proven-magnesium-benefits

• Pumpkin seeds: 46% of the RDI in a quarter cup (16 grams)
• Spinach, boiled: 39% of the RDI in a cup (180 grams)
• Swiss chard, boiled: 38% of the RDI in a cup (175 grams)
• Dark chocolate (70–85% cocoa): 33% of the RDI in 3.5 ounces (100 grams)
• Black beans: 30% of the RDI in a cup (172 grams)
• Quinoa, cooked: 33% of the RDI the in a cup (185 grams)
• Halibut: 27% of the RDI in 3.5 ounces (100 grams)
• Almonds: 25% of the RDI in a quarter cup (24 grams)
• Cashews: 25% of the RDI in a quarter cup (30 grams)
• Mackerel: 19% of the RDI in 3.5 ounces (100 grams)
• Avocado: 15% of the RDI in one medium avocado (200 grams)
• Salmon: 9% of the RDI in 3.5 ounces (100 grams)