Magnesium is an essential mineral that plays several critical roles in our body. It is required for strong bones and teeth, proper nerve function, healthy heart function, muscle movement, and energy production.

Unfortunately, many people don’t get enough magnesium in their diets, which can result in several health problems. Here are ten top foods containing magnesium that you can include in your diet for healthy living.

1. Spinach

Popeye was right – spinach is a nutrient powerhouse! One cup of cooked spinach contains 157 milligrams (mg) of magnesium, which accounts for 39% of the daily recommended intake.

Spinach also contains other essential nutrients, including iron and vitamin K.

2. Almonds

Almonds are a tasty snack that is also packed with nutrients. One ounce of almonds (about 23 nuts) contains 80 mg of magnesium, which contributes to 20% of the daily recommended intake.

3. Avocado

Avocado is a delicious fruit that is also packed with nutrients, including magnesium. One medium-sized avocado contains 58 mg of magnesium, which accounts for 15% of the daily recommended intake.

4. Dark Chocolate

If you’re a chocoholic, you’ll be happy to know that dark chocolate is also a good source of magnesium. One ounce of dark chocolate (at least 70% cocoa) contains 64 mg of magnesium, which accounts for 16% of the daily recommended intake.

Just remember – moderation is key!.

5. Pumpkin Seeds

Pumpkin seeds are not only a tasty snack, but they are also a rich source of magnesium. A quarter-cup of pumpkin seeds contains 92 mg of magnesium, which contributes to 23% of the daily recommended intake.

6. Black Beans

Black beans are a great source of plant-based protein and fiber, and they also contain a good amount of magnesium. One cup of cooked black beans contains 120 mg of magnesium, which accounts for 30% of the daily recommended intake.

7. Quinoa

Quinoa is a popular superfood that is also a great source of magnesium. One cup of cooked quinoa contains 118 mg of magnesium, which contributes to 30% of the daily recommended intake.

Quinoa is also a good source of protein, fiber, and other essential nutrients.

8. Salmon

Salmon is a great source of omega-3 fatty acids, which are important for heart health, and it also contains a good amount of magnesium.

One three-ounce serving of salmon contains 26 mg of magnesium, which accounts for 7% of the daily recommended intake.

9. Brown Rice

Brown rice is a whole grain that is also a good source of magnesium. One cup of cooked brown rice contains 86 mg of magnesium, which contributes to 22% of the daily recommended intake.

10. Yogurt

Yogurt is a good source of calcium and probiotics, which are important for gut health, and it also contains magnesium. One cup of plain yogurt contains 47 mg of magnesium, which accounts for 12% of the daily recommended intake.

Final Thoughts

Magnesium is an essential mineral that is important for several bodily functions. Including magnesium-rich foods in your diet can help ensure that you get enough of this vital mineral.

Try incorporating some of the foods mentioned above into your meals and snacks for a healthier lifestyle.