Legumes are a family of nutrient-dense plants that include lentils, beans, chickpeas, peas and soybeans.

They're very rich in many different nutrients, including magnesium.

For instance, a 1-cup serving of cooked black beans contains an impressive 120 mg of magnesium, which is 30% of the RDI (17).

Legumes are also high in potassium and iron, and they're a major source of protein for vegetarians (18).

Because legumes are rich in fiber and have a low glycemic index, they may lower cholesterol, improve blood sugar control and decrease heart disease risk (19, 20).

A fermented soybean product known as natto is considered the best source of vitamin K2, which is important for bone health (21).

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