Magnesium plays a significant role in maintaining normal nerve and muscle function, regulating blood pressure, maintaining a healthy heart rhythm, and supporting a healthy immune system. It’s also an essential mineral for the formation of bones and teeth and helps the metabolism of carbohydrates, fats, and proteins.
In this article, we will highlight seven magnesium-rich foods that you may want to incorporate into your diet to boost your magnesium intake. Despite its importance, many people are not getting enough magnesium in their diets, which can lead to a range of health issues. Fortunately, you can learn everything you need to know about magnesium-rich foods with a search online right now, which could help you address magnesium deficiency.
Spinach
Spinach is a leafy green vegetable that is rich in magnesium, as well as a range of other essential nutrients. One cup of cooked spinach provides around 157mg of magnesium, which is 39% of the recommended daily intake for adults. Spinach is also a great source of vitamins A, C, and K, as well as iron, calcium, and potassium.
Avocado
Avocado is a delicious and nutritious fruit that is loaded with healthy fats, fiber, and a range of essential vitamins and minerals, including magnesium. One medium avocado contains around 58mg of magnesium, which is approximately 15% of the recommended daily intake. Avocados are also a great source of vitamin C, vitamin K, folate, and potassium.
Dark Chocolate
Dark chocolate is a tasty and nutritious treat that is packed with antioxidants and essential minerals, including magnesium. One ounce of dark chocolate (containing at least 70% cocoa) contains around 64mg of magnesium, which is approximately 16% of the recommended daily intake. Dark chocolate is also a good source of iron, copper, and manganese.
Almonds
Almonds are a delicious and nutritious nut that is rich in healthy fats, fiber, and a range of essential vitamins and minerals, including magnesium. One ounce (28g) of almonds provides around 80mg of magnesium, which is approximately 20% of the recommended daily intake. Almonds are also a great source of vitamin E, protein, and fiber.
Black Beans
Black beans are a nutrient-dense legume that is rich in fiber, protein, and a range of essential vitamins and minerals, including magnesium. One cup of cooked black beans contains around 120mg of magnesium, which is approximately 30% of the recommended daily intake. Black beans are also a great source of iron, folate, and potassium.
Whole Grains
Whole grains, such as brown rice, quinoa, and whole wheat, are a great source of fiber, protein, and a range of essential vitamins and minerals, including magnesium. One cup of cooked brown rice contains around 84mg of magnesium, which is approximately 21% of the recommended daily intake. Whole grains are also a good source of B vitamins, iron, and zinc.
Bananas
Bananas are a popular fruit that is rich in fiber, vitamins, and minerals, including magnesium. One medium banana contains around 32mg of magnesium, which is approximately 8% of the recommended daily intake. Bananas are also a great source of vitamin C, vitamin B6, and potassium.