7. Black Beans
Black beans also known as turtle beans are also a good source of magnesium. ½ cup of cooked black beans contains almost 60 mg of magnesium which provides 15 percent of your required daily intake.
These legumes are also rich in protein, fiber, and antioxidants. In addition, they contain micronutrients like iron, calcium, potassium, and zinc. Black beans help prevent a spike in blood sugar levels, improve cardiovascular health, maintain healthy bones, and lower the risk of developing cancer such as colon cancer.
You can add black beans to your soups, salads, dips and other dishes. Make sure to boil them in water for 10 minutes before consuming to help neutralize toxic compounds. When using canned black beans, make sure they have no added sodium.
Tofu, a staple food in vegetarian diets due to its high protein content, is made by curdling fresh soy milk, pressing it into a solid block and then cooling it.
It is also a good source of magnesium. Just 3.5 ounces of tofu has 53 mg of magnesium, which is 13 percent of the recommended daily intake.
Along with magnesium and protein, tofu is an excellent source of calcium, iron, manganese, phosphorus, zinc, vitamin B1 and selenium. This highly nutrient-dense food is also low in calories.
Eating tofu may protect you from heart disease, boost your immunity, reduce your risk of stomach cancer, improve your bone health, boost your brain power, make your teeth strong, and fight anemia, to name a few.
You can use soft tofu in soups, salads, sauces, desserts, smoothies and shakes. Extra-firm tofu can also be cooked on the grill or used in baking and stir-fry dishes.