Magnesium is an essential mineral that plays a crucial role in many of the body’s functions, including regulating blood pressure, maintaining healthy bones, and supporting the immune system.

Moreover, the consumption of magnesium-rich foods is linked to a lower risk of diseases like type 2 diabetes, heart disease, and stroke.

According to the National Institutes of Health, the recommended daily intake of magnesium is 420 milligrams for adult males and 320 milligrams for adult females. Here are the top foods that are high in magnesium:.

1. Spinach

Spinach is a leafy green vegetable that is highly nutritious. It is an excellent source of magnesium, with one cup of cooked spinach containing 157 milligrams of magnesium.

Moreover, spinach is also high in vitamin A, vitamin C, iron, and fiber, making it an excellent addition to any diet.

2. Almonds

Almonds are one of the best sources of magnesium. One ounce of almonds contains 80 milligrams of magnesium, which is 20% of the daily recommended intake.

Besides, almonds are also high in healthy fats, protein, and fiber, making them a satisfying and nutritious snack.

3. Avocado

Avocado is another nutrient-dense food that is rich in magnesium, with one medium avocado containing 58 milligrams of magnesium. Avocado is also high in heart-healthy monounsaturated fats, fiber, and potassium.

4. Black beans

Black beans are a great source of plant-based protein and fiber, and they are also high in magnesium. One cup of cooked black beans contains 120 milligrams of magnesium.

Other varieties of beans, such as navy beans, kidney beans, and lima beans, also contain high levels of magnesium.

5. Dark chocolate

Dark chocolate is not only delicious but also highly nutritious. It is an excellent source of antioxidants and minerals, including magnesium.

An ounce of dark chocolate with 70-85% cocoa contains 64 milligrams of magnesium, providing 16% of the daily recommended intake.

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6. Quinoa

Quinoa is a gluten-free grain that is high in protein, fiber, and magnesium. One cup of cooked quinoa contains 118 milligrams of magnesium, making it an excellent alternative to rice or pasta.

Quinoa is also rich in essential amino acids and has a low glycemic index, making it a good option for people with diabetes.

7. Edamame

Edamame is a type of soybean that is commonly served as an appetizer in Japanese restaurants. One cup of edamame contains 99 milligrams of magnesium, as well as high levels of protein and fiber.

Edamame is also a good source of vitamin K, which is essential for blood clotting and bone health.

8. Salmon

Salmon is a fatty fish that is rich in omega-3 fatty acids and other nutrients, including magnesium. A three-ounce serving of salmon contains 26 milligrams of magnesium, providing 7% of the daily recommended intake.

Besides, salmon is an excellent source of protein, vitamin B12, and vitamin D.

9. Tofu

Tofu is a vegetarian source of protein that is made from soybeans. It is also an excellent source of magnesium, with one half-cup serving of tofu containing 97 milligrams of magnesium.

Moreover, tofu is a versatile ingredient that can be used in a variety of dishes, from stir-fry to smoothies.

10. Bananas

Bananas are a convenient and portable snack that is high in fiber, vitamin C, and potassium, as well as magnesium. One medium banana contains 32 milligrams of magnesium, providing 8% of the daily recommended intake.

Besides, bananas are low in calories, making them an ideal snack for weight loss.

Conclusion

In conclusion, magnesium is a critical mineral that is essential for many of the body’s functions. Consuming a diet rich in magnesium is linked to a lower risk of diseases like diabetes, heart disease, and stroke.

The top foods that are high in magnesium include spinach, almonds, avocado, black beans, dark chocolate, quinoa, edamame, salmon, tofu, and bananas.