Magnesium is an essential mineral that plays a vital role in maintaining good health. It is involved in more than 300 enzymatic reactions in the body, including energy production, DNA synthesis, and protein synthesis.

Yet, despite its importance, many people don’t get enough of this mineral in their diets. In this article, we’ll explore ten foods that are rich in magnesium and show you how to incorporate them into your daily diet.

1. Spinach

Spinach is one of the healthiest foods you can eat, and it’s an excellent source of magnesium. A single cup of cooked spinach contains 157 milligrams of magnesium, which is 39% of the recommended daily value (DV).

2. Almonds

Almonds are a great source of healthy fats, protein, and fiber. They’re also an excellent source of magnesium, with a single ounce (28 grams) providing 75 milligrams of magnesium, or 19% of the DV.

3. Avocado

Avocado is a delicious and nutritious fruit that’s high in healthy fats, fiber, and a variety of vitamins and minerals. One medium-sized avocado contains 58 milligrams of magnesium, or 15% of the DV.

4. Dark Chocolate

Dark chocolate is a decadent treat that’s also surprisingly nutritious. One ounce (28 grams) of dark chocolate contains 64 milligrams of magnesium, or 16% of the DV.

Just make sure to choose a dark chocolate that contains at least 70% cocoa to reap the most health benefits.

5. Black Beans

Black beans are a healthy and affordable source of protein, fiber, and a variety of vitamins and minerals. One cup of cooked black beans contains 120 milligrams of magnesium, or 30% of the DV.

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6. Pumpkin Seeds

Pumpkin seeds are a crunchy and nutritious snack that’s packed with healthy fats, protein, and fiber. One ounce (28 grams) of pumpkin seeds contains 150 milligrams of magnesium, or 37% of the DV.

7. Salmon

Salmon is a fatty fish that’s rich in healthy omega-3 fatty acids, protein, and a variety of other important nutrients. A serving of cooked salmon contains 26 milligrams of magnesium, or 6% of the DV.

8. Tofu

Tofu is a versatile vegetarian protein source that’s also high in a variety of essential minerals, including magnesium. One half-cup of tofu contains 37 milligrams of magnesium, or 9% of the DV.

9. Brown Rice

Brown rice is a healthy whole grain that’s high in fiber, vitamins, and minerals. One cup of cooked brown rice contains 84 milligrams of magnesium, or 21% of the DV.

10. Yogurt

Yogurt is a delicious and nutritious dairy product that’s high in protein and a variety of essential vitamins and minerals. One cup of plain low-fat yogurt contains 50 milligrams of magnesium, or 13% of the DV.

Closing Thoughts

Magnesium is an essential mineral that’s involved in numerous important bodily processes. Getting enough magnesium in your diet can help improve energy levels, reduce inflammation, and lower the risk of certain chronic diseases.

By incorporating these ten foods into your daily diet, you can easily and deliciously get your daily dose of magnesium.