Magnesium is one of the essential minerals that our body requires to function correctly. It plays a vital role in numerous bodily functions like muscle and nerve function, blood sugar level control, and bone health.

The National Institute of Health (NIH) recommends that adults should consume between 310 to 420 milligrams of magnesium daily, depending on age and gender. However, studies show that many people consume smaller amounts of magnesium that their body requires. Luckily, one of the best ways to increase magnesium intake is by incorporating magnesium-rich foods in your diet.

In this article, we will take a look at some of the most magnesium-rich foods that you can add to your daily meals.

1. Spinach

Popeye was right to love his spinach. This leafy green is a nutritious powerhouse packed with vitamins and minerals, including magnesium. A single cup of spinach contains approximately 157mg-20% of the recommended daily intake of magnesium.

It is also rich in antioxidants, vitamins, and minerals that promote overall health.

2. Almonds

Almonds are another great source of magnesium. They are also a great source of protein and healthy fats, making them an ideal snack between meals.

100 g of almonds provides about 270mg of magnesium-68% of daily intake making them an excellent addition to your diet. They are also a source of vitamin E, fiber, and healthy monounsaturated fats, all of which provide several health benefits.

3. Avocado

Avocado is a unique fruit that is packed with nutrients, including magnesium. A medium-sized avocado contains roughly 58 milligrams of magnesium, which is around 15% of the recommended daily intake.

Adding avocado to your daily diet can supplement your body with healthy fats, antioxidants, vitamins, and minerals that are necessary for a healthy body. Not only does it boost your magnesium intake, but it is excellent for your heart, eyes, and digestive health as well.

4. Dark Chocolate

If you have a sweet tooth, you have something else to celebrate. Dark chocolate is rich in magnesium, which is why eating it in moderation can be good for your health. About 100g. dark chocolate contains around 64mg magnesium.

However, dark chocolate is high in calories, so it’s crucial to consume it in moderation. It also has a high cocoa content that provides several antioxidants that are good for your health.

5. Bananas

Bananas are a popular fruit, and they are an excellent source of nutrition, including magnesium. 100g of ripe bananas supplies about 27mg of magnesium, which is around 7% of the recommended daily intake.

Bananas are also rich in fiber, vitamin C, and vitamin B6, all of which contribute to overall health.

6. Beans and Legumes

Beans and legumes, including lentils, black beans, chickpeas, and kidney beans, are excellent sources of magnesium.

For example, one cup of cooked black beans contains 120mg of magnesium, roughly 30% of the recommended daily intake, while one cup of cooked lentils has 71mg, around 18% of the recommended daily intake. They are also rich in protein and fiber, making them an ideal choice for vegetarians and vegans.

7. Tofu

Tofu is an excellent source of magnesium and an excellent alternative to meat. One serving of tofu (120g) contains around 48mg of magnesium. Tofu also contains calcium and iron, making it a nutritious addition to any meal.

It also has an excellent protein to calorie ratio, which can help manage your weight and prevent obesity-related diseases.

8. Whole Grains

Whole grains include brown rice, whole wheat, quinoa, oats, and barley, among others, are great sources of magnesium. For instance, one cup of cooked brown rice has around 86mg of magnesium, which is around 22% of the daily recommended intake.

Whole grains are also high in fiber, vitamins, and minerals that promote overall health. Replacing refined grains with whole grains is an excellent way to add more magnesium and other nutrients to your diet.

9. Fatty Fish

Fatty fish, including salmon, mackerel, and halibut, are excellent sources of magnesium and omega-3 fatty acids.

These essential fatty acids have several health benefits, including improved heart health, prevention of chronic diseases, and reduced inflammation. One 85-gram fillet of salmon has approximately 53mg of magnesium, which is around 13% of the recommended daily intake. Additionally, these fish are high in vitamin D, iodine, and protein, making them an excellent addition to your diet.

10. Dairy Products

Dairy products, including milk, cheese, and yogurt, are excellent sources of magnesium and calcium. For instance, a cup of plain yogurt contains approximately 47mg of magnesium, which is around 12% of the recommended daily intake.

In addition, dairy products are rich in protein, vitamins, and minerals that contribute to overall health. However, it’s crucial to choose low-fat or skim milk and low-fat cheese to reduce your saturated fat intake.

Conclusion

Incorporating magnesium-rich foods in your diet is an excellent way to promote overall health and ensure that your body has sufficient amounts of this essential mineral.

Eating a well-balanced diet that is rich in fruits, vegetables, whole grains, nuts, and seeds can supplement your body with magnesium, and other vitamins, and minerals that your body requires. Consult with your healthcare provider or a registered dietician to create a customized meal plan that will meet your specific dietary needs and preferences.