20. Whole-grain wheat flour
Magnesium level: One cup of whole wheat flour contains 166 mg of magnesium. This totals 41% of the Daily Value.
Other benefits: Fiber is one big reason to include whole wheat flour into the diet. Plus, whole wheat flour offers superior nutrition over white flour in terms of its vitamin supply. Whole wheat flour provides several important nutrients such as folate, riboflavin, iron, magnesium and phosphorous to name a few. With much of their nutritional value intact, whole wheat products help control obesity, improve metabolism and prevent type 2 diabetes.
Things to know: Wheat originated in southwestern Asia where it has been in consumption for more than 12,000 years. But it was only introduced to the west with the discovery of the New World.