20 Foods High in Magnesium

4. Soybeans

Magnesium level: One cup of cooked soybeans yields 148 mg of magnesium, which is 37% of the Daily Value.
Other benefits: When compared to other plant foods, soybeans are relatively high in protein. Soybean consumption in its whole form can increase folate, vitamin K, calcium, magnesium, and fiber intake for individuals. Replacing meat and dairy with soy can also reduce total cholesterol intake.
Things to know: A lot of controversy surrounding soybean consumption revolves around the form this food takes in the western diet. While in the east, soybeans are eaten as a whole food, the western diet mostly consumes it in highly processed forms, devoid of much of its nutritional value.

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