Magnesium is a mineral that is essential for the proper functioning of the body. It plays a vital role in maintaining strong bones, muscles, and nerves.

Magnesium regulates various biological functions, such as protein synthesis, energy production, and DNA synthesis. In addition, it benefits heart health by maintaining a regular heartbeat and improving blood circulation.

However, studies have shown that many people are deficient in magnesium. This can be due to various factors, such as poor diet, chronic diarrhea, and alcoholism.

Symptoms of magnesium deficiency include weakness, fatigue, muscle cramps, and irregular heartbeat.

To obtain the recommended daily intake of magnesium, it is important to incorporate magnesium-rich foods into your diet. Here are 25 foods that are excellent sources of magnesium for strong bones and muscles.

1. Spinach

Spinach is a leafy green vegetable that is rich in magnesium. One cup of spinach contains about 157 mg of magnesium. Spinach is also an excellent source of iron, vitamin K, and vitamin A.

You can add spinach to salads, smoothies, or sauté it with garlic for a delicious side dish.

2. Almonds

Almonds are a nutritious and convenient snack that is high in magnesium. One ounce (28 grams) of almonds contains about 77 mg of magnesium. Almonds are also rich in healthy fats, fiber, and protein.

You can eat almonds as a snack or add them to salads, oatmeal, or yogurt.

3. Avocado

Avocado is a delicious and nutritious fruit that is high in magnesium. One medium-sized avocado contains about 58 mg of magnesium. Avocados are also rich in healthy fats, fiber, and potassium.

You can eat avocado alone or add it to salads, toast, or smoothies.

4. Salmon

Salmon is a fatty fish that is rich in omega-3 fatty acids and magnesium. A 3.5-ounce (100-gram) serving of salmon contains about 53 mg of magnesium. Salmon is also an excellent source of protein and vitamin D.

You can bake or grill salmon for a nutritious and delicious meal.

5. Black Beans

Black beans are a nutritious and versatile legume that is high in magnesium. One cup of cooked black beans contains about 120 mg of magnesium. Black beans are also rich in fiber, protein, and iron.

You can add black beans to soups, salads, or make black bean burgers.

6. Edamame

Edamame is a young soybean that is rich in magnesium. One cup of cooked edamame contains about 99 mg of magnesium. Edamame is also an excellent source of protein, fiber, and iron. You can eat edamame as a snack or add it to stir-fries or salads.

7. Brown Rice

Brown rice is a whole grain that is rich in magnesium. One cup of cooked brown rice contains about 84 mg of magnesium. Brown rice is also an excellent source of fiber and complex carbohydrates.

You can use brown rice as a base for stir-fries, salads, or make a brown rice bowl.

8. Greek Yogurt

Greek yogurt is a delicious and nutritious dairy product that is high in magnesium. One cup of Greek yogurt contains about 47 mg of magnesium. Greek yogurt is also an excellent source of protein and probiotics.

You can eat Greek yogurt alone or add it to smoothies, granola, or salads.

9. Tofu

Tofu is a soy-based food that is rich in magnesium. One cup of cooked tofu contains about 86 mg of magnesium. Tofu is also an excellent source of protein and iron. You can use tofu as a meat substitute in stir-fries, curries, or salads.

10. Pumpkin Seeds

Pumpkin seeds are a nutritious and crunchy snack that is high in magnesium. One ounce (28 grams) of pumpkin seeds contains about 150 mg of magnesium. Pumpkin seeds are also rich in healthy fats, protein, and fiber.

You can eat pumpkin seeds as a snack or add them to salads, oatmeal, or yogurt.

11. Bananas

Bananas are a delicious and nutritious fruit that is high in magnesium. One medium-sized banana contains about 32 mg of magnesium. Bananas are also an excellent source of fiber, potassium, and vitamin C.

You can eat bananas alone or add them to smoothies, pancakes, or oatmeal.

12. Quinoa

Quinoa is a seed that is rich in magnesium. One cup of cooked quinoa contains about 118 mg of magnesium. Quinoa is also an excellent source of protein and complex carbohydrates. You can use quinoa as a base for salads, stir-fries, or make a quinoa bowl.

13. Dark Chocolate

Dark chocolate is a delicious and nutritious treat that is high in magnesium. One ounce (28 grams) of dark chocolate containing at least 70% cocoa solids contains about 64 mg of magnesium. Dark chocolate is also rich in healthy fats and antioxidants.

You can eat dark chocolate as a treat or add it to oatmeal, smoothies, or yogurt.

14. Oatmeal

Oatmeal is a nutritious and comforting breakfast food that is high in magnesium. One cup of cooked oatmeal contains about 61 mg of magnesium. Oatmeal is also an excellent source of fiber and complex carbohydrates.

You can add fruit, nuts, or seeds to oatmeal for a delicious and nutritious meal.

15. Figs

Figs are a nutritious and sweet fruit that is high in magnesium. One medium-sized fig contains about 15 mg of magnesium. Figs are also an excellent source of fiber and potassium.

You can eat fresh figs as a snack or add dried figs to oatmeal, salads, or trail mix.

16. Broccoli

Broccoli is a nutritious and delicious vegetable that is high in magnesium. One cup of cooked broccoli contains about 51 mg of magnesium. Broccoli is also an excellent source of vitamin C, vitamin K, and fiber.

You can eat broccoli as a side dish or add it to stir-fries, soups, or salads.

17. Sweet Potato

Sweet potato is a nutritious and flavorful root vegetable that is high in magnesium. One medium-sized sweet potato contains about 31 mg of magnesium. Sweet potato is also an excellent source of fiber, vitamin A, and potassium.

You can bake or roast sweet potato for a delicious and nutritious side dish.

18. Whole-wheat Bread

Whole-wheat bread is a nutritious and delicious staple food that is high in magnesium. One slice of whole-wheat bread contains about 23 mg of magnesium. Whole-wheat bread is also an excellent source of fiber and complex carbohydrates.

You can use whole-wheat bread for sandwiches or toast, or use it as a base for bruschetta.

19. Cashews

Cashews are a delicious and nutritious nut that is high in magnesium. One ounce (28 grams) of cashews contains about 82 mg of magnesium. Cashews are also an excellent source of healthy fats, protein, and fiber.

You can eat cashews as a snack or add them to salads, stir-fries, or oatmeal.

20. Milk

Milk is a nutritious and delicious dairy product that is high in magnesium. One cup of milk contains about 24 mg of magnesium. Milk is also an excellent source of calcium, protein, and vitamin D.

You can drink milk alone or use it in smoothies, oatmeal, or hot chocolate.

21. Lentils

Lentils are a nutritious and versatile legume that is high in magnesium. One cup of cooked lentils contains about 71 mg of magnesium. Lentils are also an excellent source of protein, fiber, and iron.

You can add lentils to soups, stews, salads, or make lentil burgers.

22. Kiwi

Kiwi is a delicious and nutritious fruit that is high in magnesium. One medium-sized kiwi contains about 17 mg of magnesium. Kiwi is also an excellent source of vitamin C, fiber, and potassium.

You can eat kiwi alone, or add it to smoothies, fruit salad, or yogurt.

23. Chicken

Chicken is a lean and nutritious meat that is high in magnesium. A 3.5-ounce (100-gram) serving of chicken breast contains about 22 mg of magnesium. Chicken is also an excellent source of protein and vitamin B6.

You can bake, roast, or grill chicken for a delicious and nutritious meal.

24. Cheese

Cheese is a delicious and versatile dairy product that is high in magnesium. One ounce (28 grams) of cheese contains about 22 mg of magnesium. Cheese is also an excellent source of calcium, protein, and vitamin B12.

You can use cheese for sandwiches, salads, or as a topping for pizza or pasta.

25. Brussels Sprouts

Brussels sprouts are a nutritious and flavorful vegetable that is high in magnesium. One cup of cooked Brussels sprouts contains about 51 mg of magnesium. Brussels sprouts are also an excellent source of fiber, vitamin C, and vitamin K.

You can eat Brussels sprouts as a side dish or add them to stir-fries, roasted vegetables, or salads.

Conclusion

Magnesium is an essential mineral that is important for strong bones, muscles, and nerves. However, many people are deficient in magnesium due to poor diet and other factors.

To obtain the recommended daily intake of magnesium, it is important to incorporate magnesium-rich foods into your diet. The 25 foods listed above are excellent sources of magnesium and can be used in a variety of dishes for a nutritious and delicious meal.