Magnesium is an essential mineral that plays a crucial role in several bodily functions, including energy production, nerve transmission, and muscle contraction.
It also helps maintain healthy bones and teeth, regulates blood sugar levels, and supports the immune system.
Despite its importance, many people don’t get enough magnesium in their diet. The National Institutes of Health recommends that adult males consume 400-420 mg and adult females consume 310-360 mg of magnesium daily.
If you’re looking to increase your magnesium intake, here are 25 foods that are rich in this essential mineral.
1. Almonds
A 1-ounce serving of almonds provides 80 mg of magnesium. They’re also a good source of healthy fats, protein, and fiber.
2. Spinach
A half-cup serving of cooked spinach provides 78 mg of magnesium. Spinach is also a good source of vitamins A and K, as well as iron and calcium.
3. Avocado
A medium-sized avocado contains 58 mg of magnesium. Avocados are also high in heart-healthy fats and fiber.
4. Black beans
A half-cup serving of black beans provides 60 mg of magnesium. They’re also a good source of protein and fiber.
5. Cashews
A 1-ounce serving of cashews provides 82 mg of magnesium. Cashews are also high in healthy fats, protein, and fiber.
6. Quinoa
A half-cup serving of cooked quinoa provides 64 mg of magnesium. Quinoa is also a good source of protein and fiber.
7. Dark chocolate
A 1-ounce serving of dark chocolate (containing at least 70% cocoa) provides 64 mg of magnesium. Dark chocolate is also high in antioxidants and may have heart-protective benefits.
8. Edamame
A half-cup serving of cooked edamame provides 50 mg of magnesium. Edamame is also high in protein and fiber.
9. Tofu
A half-cup serving of tofu provides 37 mg of magnesium. Tofu is also a good source of protein, iron, and calcium.
10. Whole grains
Whole grains, such as brown rice, oats, and quinoa, are good sources of magnesium. A half-cup serving of cooked brown rice provides 42 mg of magnesium, while a half-cup serving of cooked oats provides 36 mg.
11. Banana
A medium-sized banana contains 32 mg of magnesium. Bananas are also high in potassium and vitamin C.
12. Salmon
A 3-ounce serving of cooked salmon provides 26 mg of magnesium. Salmon is also high in heart-healthy omega-3 fatty acids.
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13. Yogurt
A 6-ounce serving of plain yogurt provides 27 mg of magnesium. Yogurt is also high in protein and calcium.
14. Seeds
Pumpkin seeds, sunflower seeds, and sesame seeds are all good sources of magnesium. A quarter-cup serving of pumpkin seeds provides 42 mg of magnesium, while a quarter-cup serving of sesame seeds provides 32 mg.
15. Figs
A half-cup serving of dried figs provides 50 mg of magnesium. Figs are also high in fiber and antioxidants.
16. Lentils
A half-cup serving of cooked lentils provides 36 mg of magnesium. Lentils are also a good source of protein and fiber.
17. Milk
An 8-ounce serving of milk provides 24 mg of magnesium. Milk is also a good source of calcium and vitamin D.
18. Broccoli
A half-cup serving of cooked broccoli provides 12 mg of magnesium. Broccoli is also high in vitamin C and fiber.
19. Brussels sprouts
A half-cup serving of cooked Brussels sprouts provides 12 mg of magnesium. Brussels sprouts are also high in vitamin C and fiber.
20. Sweet potato
A medium-sized sweet potato contains 32 mg of magnesium. Sweet potatoes are also a good source of fiber and vitamin A.
21. Artichoke
A medium-sized artichoke contains 50 mg of magnesium. Artichokes are also high in fiber and antioxidants.
22. Beet greens
A half-cup serving of cooked beet greens provides 19 mg of magnesium. Beet greens are also high in vitamins A and K.
23. Butternut squash
A half-cup serving of cooked butternut squash provides 33 mg of magnesium. Butternut squash is also a good source of vitamin A and fiber.
24. Swiss chard
A half-cup serving of cooked Swiss chard provides 19 mg of magnesium. Swiss chard is also high in vitamins A and K.
25. Brown rice
A half-cup serving of cooked brown rice provides 42 mg of magnesium. Brown rice is also a good source of fiber.
Conclusion
Getting enough magnesium in your diet is important for overall health and well-being. Adding these 25 magnesium-rich foods to your diet can help ensure that you’re meeting your daily magnesium needs.
Remember to aim for at least 400-420 mg (for males) or 310-360 mg (for females) of magnesium daily.
