The Most Nutritious Whole Foods

Magnesium

What is it: A mineral found mostly in our bones, but also in our muscles. The human body is unable to produce it, so it's vital to seek out foods that contain it.

Why you need it: Helps muscles and nerves relax, strengthens bones, and ensures healthy blood circulation.



BEST SOURCES
Cooked salmon (4 ounces, 260 calories)
35 percent daily value
Raw sunflower seeds (1/4 cup, 205 calories)
32 percent daily value
Sesame seeds (1/4 cup, 206 calories)
32 percent daily value
Prickly pear (1 cup, 61 calories)
32 percent daily value
Cooked black beans (1 cup, 227 calories)
30 percent daily value
Roasted almonds (1/4 cup, 206 calories)
25 percent daily value
Cooked pinto beans (1 cup, 235 calories)
24 percent daily value
Cooked brown rice (1 cup, 216 calories)
21 percent daily value
Cooked scallops (4 ounces, 151 calories)
19 percent daily value
Cooked summer squash (1 cup, 36 calories)
11 percent daily value