Magnesium is an essential mineral that is important for a variety of bodily functions, including muscle and nerve function, blood pressure regulation, and bone health. It is also involved in hundreds of enzymatic reactions in the body.

Unfortunately, many people do not get enough magnesium in their diet, which can lead to a variety of health problems. Here, we will highlight the top sources of dietary magnesium to help you ensure you are getting enough of this important mineral.

Leafy Greens

Leafy greens, like spinach, kale, and collard greens, are excellent sources of magnesium. Just one cup of cooked spinach contains 157 mg of magnesium, which is almost 40% of the recommended daily intake for adults.

Nuts and Seeds

Nuts and seeds are high in magnesium and make a great snack. Almonds, cashews, and peanuts are particularly good sources of magnesium, with one ounce of almonds containing 80 mg of magnesium.

Whole Grains

Whole grains, like brown rice, quinoa, and oatmeal, are a good source of magnesium. One cup of cooked quinoa contains 118 mg of magnesium, which is roughly 30% of the recommended daily intake for adults.

Beans and Legumes

Beans and legumes, such as black beans, kidney beans, and lentils, are a good source of magnesium. One cup of cooked black beans contains 120 mg of magnesium, which is about 30% of the recommended daily intake for adults.

Seafood

Seafood, like salmon and halibut, contain high levels of magnesium. One fillet of cooked salmon contains 53 mg of magnesium, which is 13% of the recommended daily intake for adults.

Dark Chocolate

Dark chocolate is not only delicious, but it also contains magnesium. One ounce of dark chocolate contains roughly 64 mg of magnesium, which is about 16% of the recommended daily intake for adults.

Avocado

Avocados are a good source of magnesium, with one medium-sized avocado containing roughly 58 mg of magnesium, which is about 15% of the recommended daily intake for adults.

Yogurt

Yogurt is a good source of magnesium, with one cup of plain yogurt containing roughly 47 mg of magnesium, which is about 12% of the recommended daily intake for adults. Look for brands that are low in added sugar and high in protein.

Bananas

Bananas are a good source of magnesium, with one medium-sized banana containing roughly 32 mg of magnesium, which is about 8% of the recommended daily intake for adults. Bananas are also high in potassium, which is important for heart health.

Milk

Milk is a good source of magnesium, with one cup of milk containing roughly 24 mg of magnesium, which is about 6% of the recommended daily intake for adults. Look for low-fat or fat-free varieties.

Conclusion

There are many sources of dietary magnesium, including leafy greens, nuts and seeds, whole grains, beans and legumes, seafood, dark chocolate, avocado, yogurt, bananas, and milk.

By incorporating these foods into your diet, you can help to ensure you are getting enough magnesium to support your overall health and well-being.