3. Swiss chard
Magnesium level: One cup of Swiss chard contains 154 mg of magnesium amounting to 38% of the Daily Value.
Other benefits: Swiss chard leaves contain at least 13 different polyphenol antioxidants and the phytonutrient called betalain. Together these nutrients can provide immense antioxidant, anti-inflammatory and detox support. Plus, the vitamin and mineral content of Swiss chard makes this leafy green very effective for blood sugar regulation, improved bone health and blood pressure management.
Things to know: Swiss chard can be eaten raw or cooked with the raw leaves being less bitter than cooked. Like spinach, Swiss chard will also shrink during cooking and deliver concentrated nutrition.