Magnesium is an essential mineral that plays a crucial role in the body. It is involved in over 300 enzymatic reactions, including energy production, protein synthesis, and the regulation of blood pressure.

Despite its importance, many people don’t get enough magnesium in their diet. In fact, studies estimate that nearly 50% of the population may be deficient in this essential nutrient. Fortunately, magnesium can be easily obtained through a variety of foods.

In this article, we will explore the top sources of magnesium to help you ensure you’re getting enough of this vital mineral.

1. Dark Chocolate

That’s right, dark chocolate is not only delicious but also a great source of magnesium. Just one ounce of dark chocolate contains approximately 64 milligrams of magnesium, which is around 16% of the recommended daily intake.

Not only does dark chocolate provide magnesium, but it also contains antioxidants that offer various health benefits, including heart health.

2. Avocado

Avocado is a nutrient-rich fruit that is not only creamy and flavorful but also an excellent source of magnesium. One medium-sized avocado contains about 58 milligrams of magnesium, which is approximately 15% of the recommended daily intake.

Additionally, avocados are packed with healthy monounsaturated fats, fiber, and various vitamins and minerals.

3. Nuts and Seeds

Nuts and seeds are not only convenient and delicious snack options but also provide a good amount of magnesium. Some of the best choices include almonds, cashews, brazil nuts, pumpkin seeds, and flaxseeds.

For example, a 1-ounce serving of almonds contains approximately 80 milligrams of magnesium, which is around 20% of the recommended daily intake.

4. Legumes

Legumes, such as black beans, chickpeas, and lentils, are not only rich in fiber and protein but also provide a significant amount of magnesium.

For instance, a cup of cooked black beans contains around 120 milligrams of magnesium, which is about 30% of the recommended daily intake. Adding legumes to your meals can boost your magnesium intake while also providing other essential nutrients.

5. Leafy Green Vegetables

Leafy green vegetables, such as spinach, kale, and Swiss chard, are incredibly nutritious and abundant in magnesium. These veggies also offer a host of other vitamins, minerals, and antioxidants that are beneficial for overall health.

For example, one cup of cooked spinach provides around 157 milligrams of magnesium, which is approximately 39% of the recommended daily intake.

6. Whole Grains

Whole grains, including brown rice, quinoa, and oats, are not only a great source of fiber but also contain a fair amount of magnesium.

Choosing whole grains over refined grains not only boosts your magnesium intake but also provides you with essential nutrients such as B vitamins and fiber. For instance, one cup of cooked quinoa contains around 118 milligrams of magnesium, which is about 30% of the recommended daily intake.

7. Fish

Fish, particularly fatty fish like salmon and mackerel, are not only rich in omega-3 fatty acids but also provide a decent amount of magnesium.

Incorporating fish into your diet not only contributes to meeting your magnesium needs but also offers various other health benefits, including promoting heart health. For instance, a 3-ounce serving of cooked salmon contains around 26 milligrams of magnesium, which is about 7% of the recommended daily intake.

8. Bananas

Bananas are not only a convenient and tasty snack but also provide a good source of magnesium. One medium-sized banana contains approximately 32 milligrams of magnesium, which is around 8% of the recommended daily intake.

Bananas also offer other essential nutrients such as potassium and vitamin C.

9. Yogurt

Yogurt is a versatile dairy product that can be consumed on its own or included in various recipes. In addition to being a good source of calcium and protein, yogurt also provides magnesium.

One cup of plain yogurt contains around 47 milligrams of magnesium, which is roughly 12% of the recommended daily intake. Opt for Greek yogurt for even higher magnesium content.

10. Dark Leafy Greens

Dark leafy greens, such as collard greens, turnip greens, and mustard greens, are not only low in calories but also loaded with magnesium. These greens also contain other vital nutrients, including vitamins A, C, and K, as well as folate.

For example, one cup of cooked collard greens contains approximately 57 milligrams of magnesium, which is about 14% of the recommended daily intake.