Magnesium is an essential mineral that is required for your body to function properly. It plays a crucial role in various important bodily functions such as bone health, muscle and nerve function, blood sugar regulation, and energy metabolism.

According to the National Institutes of Health (NIH), the daily recommended dosage of magnesium for adults is as follows:.

Adults (19-30 years)

Men: 400 mg.

Women: 310 mg.

Adults (31 years and older)

Men: 420 mg.

Women: 320 mg.

These recommended daily intakes are the minimum amount needed to avoid magnesium deficiency, which can lead to various health complications.

Which Foods are High in Magnesium?

Incorporating magnesium-rich foods into your diet is a great way to meet your daily recommended intake. Here are some of the top foods that are high in magnesium:.

1. Almonds

Almonds are packed with magnesium. Just one ounce of almonds contains 77 mg of magnesium, or 19% of the recommended daily intake.

2. Spinach

Spinach is not only rich in iron and vitamin C, but it is also high in magnesium. One cup of cooked spinach contains 157 mg of magnesium, or 39% of the recommended daily intake.

3. Avocado

Avocado is a delicious and versatile fruit that is also a great source of magnesium. One medium avocado contains 58 mg of magnesium, or 15% of the recommended daily intake.

4. Dark Chocolate

Dark chocolate is not only a tasty treat, but it is also a healthy one. One ounce of dark chocolate contains 64 mg of magnesium, or 16% of the recommended daily intake.

5. Black Beans

Black beans are a great source of plant-based protein and fiber, but they are also high in magnesium. One cup of cooked black beans contains 120 mg of magnesium, or 30% of the recommended daily intake.

6. Salmon

Salmon is a nutrient-dense fish that is high in omega-3 fatty acids, vitamin D, and magnesium. A 3.5-ounce serving of salmon contains 53 mg of magnesium, or 13% of the recommended daily intake.

7. Quinoa

Quinoa is a versatile and nutritious grain that is also high in magnesium. One cup of cooked quinoa contains 118 mg of magnesium, or 30% of the recommended daily intake.

8. Banana

Bananas are a popular fruit that is also high in magnesium. One medium banana contains 32 mg of magnesium, or 8% of the recommended daily intake.

9. Yogurt

Yogurt is a delicious and healthy dairy product that is also a great source of magnesium. One cup of plain yogurt contains 47 mg of magnesium, or 12% of the recommended daily intake.

10. Pumpkin Seeds

Pumpkin seeds are a nutrient-dense snack that is high in magnesium and other important minerals. One ounce of pumpkin seeds contains 150 mg of magnesium, or 37% of the recommended daily intake.

Conclusion

Incorporating magnesium-rich foods into your diet is a great way to meet your daily recommended intake. So, start adding these magnesium-rich foods to your diet and kick-start your journey towards a healthier life!.