Magnesium helps regulate blood pressure, control blood sugar levels, lower migraine risk, and make DNA and RNA. Most adults can meet their daily magnesium requirements of 320-420 milligrams through a balanced diet.

Here are seven magnesium-rich legumes to help you reach your magnesium goals.

1. Black Beans

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Magnesium: 120 mg in 1 cup

Black beans are a versatile legume with plenty of protein, fiber, and magnesium: a cup of cooked black beans has 120 grams of magnesium.

"Black beans are top of my list; not only do they provide a lot of magnesium per serving, about 29% of the average person’s daily need, but they’re also a cultural food of mine because I am Cuban and I grew up eating rice and black beans with almost every meal," Diana Mesa, RDN, LDN, CDCES

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