Magnesium is one of the most essential minerals that our body needs. It helps in the proper functioning of nerves, muscles, and bones.

The mineral is also necessary for the production of energy in the body, and it plays a vital role in the metabolism of proteins, carbohydrates, and fats.

Despite its importance, most people don’t get enough magnesium from their diet. For this reason, it’s essential to ensure that you consume enough magnesium-rich foods or take supplements if needed.

So, let’s dive in and see some of the best foods to boost your magnesium intake.

1. Dark Chocolate

Good news for all chocolate lovers, dark chocolate is one of the best sources of magnesium. Not only is it delicious, but it contains around 64% of the recommended daily intake of magnesium per 100g.

The higher the cocoa content, the more magnesium the chocolate will contain. In addition to magnesium, dark chocolate also has iron, copper, and manganese.

2. Nuts

Nuts are a rich source of magnesium, with almonds being one of the best sources. A 1-ounce (28g) serving of almonds contains around 20% of the recommended daily intake of magnesium. Other nuts high in magnesium include cashews, Brazil nuts, and peanuts.

Besides magnesium, nuts are also a source of healthy fats, fiber, and protein.

3. Legumes

Legumes such as black beans, kidney beans, and chickpeas are a great source of magnesium. A cup of cooked black beans contains around 120mg of magnesium, which is 30% of the recommended daily intake.

Besides magnesium, legumes are also rich in protein, fiber, and other minerals such as iron and zinc.

4. Whole Grains

Whole grains such as brown rice, quinoa, and oats contain a good amount of magnesium. For example, a cup of cooked quinoa has around 118mg of magnesium, which is roughly 30% of the recommended daily intake of magnesium.

Whole grains are also a rich source of fiber, vitamins, and other minerals.

5. Leafy Greens

Leafy greens such as spinach, kale, and collard greens contain a high amount of magnesium. For instance, a cup of cooked spinach contains around 157mg of magnesium, which is roughly 40% of the recommended daily intake.

Leafy greens are also a good source of iron, calcium, and several vitamins, including vitamin K and vitamin C.

6. Avocado

Avocado is known for its healthy fats, but it’s also a good source of magnesium, with around 58mg of magnesium per avocado. Besides magnesium, avocado is also rich in fiber, healthy fats, vitamins, and minerals.

7. Fatty Fish

Fatty fish such as salmon, mackerel, and tuna contain a good amount of magnesium, along with other essential nutrients such as omega-3 fatty acids. A 3-ounce serving of salmon contains around 15% of the recommended daily intake of magnesium.

8. Bananas

Bananas are rich in several vitamins and minerals, including magnesium. One medium-sized banana contains around 32mg of magnesium, which is roughly 8% of the recommended daily intake.

Bananas are also a good source of several other essential vitamins and minerals.

9. Tofu

Tofu is a good source of magnesium, with around 53mg of magnesium per 3.5 ounces of tofu. Besides magnesium, tofu is also a source of protein, iron, and other essential nutrients.

10. Dark Leafy Vegetables

Dark leafy vegetables such as Swiss chard and beet greens contain a good amount of magnesium. A cup of cooked Swiss chard has around 150mg of magnesium, which is roughly 38% of the recommended daily intake of magnesium.

Conclusion

Magnesium is a vital mineral that plays a critical role in many bodily functions. Incorporating magnesium-rich foods into your diet is an excellent way to ensure that you’re getting enough of this essential mineral.

Some of the best foods to boost your magnesium intake include dark chocolate, nuts, legumes, whole grains, leafy greens, avocado, fatty fish, bananas, tofu, and dark leafy vegetables.