Magnesium is an essential mineral that plays a crucial role in our body’s functions. It is involved in more than 300 enzyme reactions, including regulating muscle and nerve functions, controlling blood sugar levels, and supporting the immune system.

Unfortunately, many people do not consume enough magnesium-rich foods, which can lead to magnesium deficiency and related health problems. In this article, we will discuss the top 8 magnesium-rich foods that you can add to your diet to maintain optimal health.

1. Spinach

Spinach is a leafy green vegetable that is loaded with magnesium. A one-cup serving of cooked spinach contains 157 milligrams (mg) of magnesium, which is about 40% of the daily recommended intake.

Spinach is also rich in other nutrients, including vitamins A and C, iron, and folate.

2. Almonds

Almonds are a great source of magnesium, with one ounce (about 23 almonds) providing 80 mg of magnesium. They are also a good source of protein and healthy fats, making them an excellent snack option.

Additionally, almonds are high in vitamin E, which acts as an antioxidant, protecting cells from damage caused by free radicals.

3. Avocado

Avocado is a highly nutritious fruit that is packed with magnesium. Half an avocado contains 15% of the daily recommended intake of magnesium.

Avocados are also a good source of healthy fats and fiber, making them ideal for promoting heart health and regulating digestion.

4. Black Beans

Black beans are one of the best sources of plant-based protein and magnesium. A cup of cooked black beans contains 120 mg of magnesium, which is about 30% of the daily recommended intake. Additionally, black beans are rich in fiber, iron, and folate.

5. Salmon

Salmon is a fatty fish that is loaded with nutrients, including magnesium. A three-ounce serving of salmon provides 26 mg of magnesium, which is about 6% of the daily recommended intake.

Salmon is also high in omega-3 fatty acids, which are essential for heart health and brain function.

6. Brown Rice

Brown rice is a whole grain that is high in magnesium. One cup of cooked brown rice contains 84 mg of magnesium, which is about 20% of the daily recommended intake.

Brown rice is also rich in fiber, B vitamins, and selenium, which supports thyroid health.

7. Yogurt

Yogurt is a fermented dairy product that is rich in magnesium and other nutrients. A cup of plain yogurt contains 50 mg of magnesium, which is about 12% of the daily recommended intake.

Additionally, yogurt is high in probiotics, which supports gut health and boosts the immune system.

8. Bananas

Bananas are a delicious fruit that is high in magnesium. One medium-sized banana contains 32 mg of magnesium, which is about 8% of the daily recommended intake.

Bananas are also a good source of potassium, which helps regulate blood pressure and heart health.

Adding these magnesium-rich foods to your diet can help ensure that you are getting enough of this vital mineral to support your body’s functions. In addition to these foods, you can also take magnesium supplements to meet your daily magnesium needs.