Magnesium is an essential mineral that plays a crucial role in our body for various functions. It is required for nerve function, muscle contraction, and for building bone.

Besides, it is vital for the production of energy ATP- Adenosine triphosphate and it also helps maintain a healthy heart rhythm. However, more than 50 percent of the population worldwide suffer from magnesium deficiency due to a lack of intake of magnesium-rich foods. This deficiency can potentially lead to muscle cramps, fatigue, and anxiety.

With that said, let’s take a look at some magnesium-rich foods that can help to meet your body’s needs:.

1. Spinach

Popeye was right- spinach is an excellent source of magnesium. One cup of cooked spinach provides 157 mg of magnesium. Whether it’s sautéed or raw, adding spinach to your diet can be an easy way to increase your magnesium intake.

2. Almonds

Almonds are a rich source of magnesium, with around 80 mg of magnesium found per ounce.

That’s about 20% of the recommended daily intake! Besides being rich in magnesium, almonds are also heart-healthy since they are a good source of monounsaturated fats.

3. Avocado

Avocados are not only delicious but also a great source of magnesium. A medium-sized avocado contains about 58 mg of magnesium. Add some avocado to your salad, toast, or smoothie to increase your magnesium intake.

4. Black Beans

Black beans are rich in both fiber and magnesium. One cup of cooked black beans provides approximately 120 mg of magnesium, which accounts for 30% of the recommended daily intake.

Add black beans to your soups, salads, and rice bowls to get a magnesium boost.

5. Dark Chocolate

Yes, you read that right! Dark chocolate is an excellent source of magnesium. One square of dark chocolate (70-85% cacao) contains about 24 mg of magnesium, which is approximately 6% of the recommended daily intake.

So, next time you’re craving a sweet treat, indulge in some dark chocolate to give your body a magnesium boost.

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6. Pumpkin Seeds

Pumpkin seeds are a great source of magnesium. Half a cup of roasted pumpkin seeds can provide around 92 mg of magnesium, which accounts for 23% of the recommended daily intake.

They are also a rich source of protein, fiber, and healthy fats and can be added to your salads, granola bars, and smoothies.

7. Quinoa

Quinoa is a grain-like seed that is often used as a substitute for rice. It is not only a good source of protein but also a rich source of magnesium. One cup of cooked quinoa provides around 118 mg of magnesium.

It is also gluten-free, making it an excellent option for those with gluten sensitivity.

8. Tofu

Tofu is a plant-based food that is high in magnesium, with approximately 37 mg of magnesium found in just half a cup.

Besides being rich in magnesium, tofu is also a good source of protein and can be added to various meals, including salads, stir-fries, and curries.

9. Yogurt

Yogurt is not only a good source of calcium but also magnesium. One 8-ounce cup of yogurt contains around 50 mg of magnesium. However, choose plain yogurt over flavored ones, which are often loaded with added sugars and artificial sweeteners.

10. Brown Rice

Brown rice is a nutritious whole grain that is also a great source of magnesium. One cup of cooked brown rice provides approximately 84 mg of magnesium.

Besides being rich in magnesium, brown rice is also a good source of fiber and various vitamins and minerals.

In conclusion, incorporating these magnesium-rich foods into your daily diet may help meet your body’s magnesium needs and prevent magnesium deficiency.

If you suspect that you have a magnesium deficiency, speak to your healthcare provider to determine the best course of action.