Top 10 Magnesium-Rich Foods for a Healthier You

Magnesium is a vital mineral that plays a role in many bodily functions, such as energy production, muscle contraction, nerve function, and bone health. The recommended daily intake of magnesium for adults is 310–420 mg, depending on age and sex. However, many people do not get enough magnesium from their diet. Fortunately, there are many foods that are rich in magnesium and can help you meet your daily needs. Here are the top 10 magnesium-rich foods, based on the web search results.

1. Dark chocolate: One ounce (28 g) of dark chocolate (at least 70% cocoa) provides 65 mg of magnesium, or 15% of the daily value (DV). Dark chocolate is also a good source of antioxidants, iron, copper, and manganese.

2. Avocados: One medium avocado provides 58 mg of magnesium, or 14% of the DV. Avocados are also high in potassium, B vitamins, vitamin K, and monounsaturated fat.

3. Nuts: Nuts such as almonds, cashews, Brazil nuts, and peanuts are high in magnesium, as well as protein, fiber, healthy fats, and other minerals. One ounce (28 g) of cashews provides 74 mg of magnesium, or 18% of the DV.

4. Legumes: Legumes such as beans, lentils, chickpeas, peas, and soybeans are excellent sources of magnesium, as well as protein, fiber, iron, and folate. One cup (172 g) of cooked black beans provides 120 mg of magnesium, or 29% of the DV.

5. Seeds: Seeds such as flaxseed, chia seed, and pumpkin seed are rich in magnesium, as well as omega-3 fatty acids, fiber, and antioxidants. One ounce (28 g) of pumpkin seeds provides 150 mg of magnesium, or 36% of the DV.

6. Whole grains: Whole grains such as quinoa, oats, brown rice, and buckwheat are high in magnesium, as well as fiber, B vitamins, and phytochemicals. One cup (185 g) of cooked quinoa provides 118 mg of magnesium, or 28% of the DV.

7. Leafy greens: Leafy greens such as spinach, kale, Swiss chard, and collard greens are high in magnesium, as well as vitamin A, vitamin C, vitamin K, and folate. One cup (180 g) of cooked spinach provides 157 mg of magnesium, or 37% of the DV.

8. Fatty fish: Fatty fish such as salmon, mackerel, halibut, and tuna are high in magnesium, as well as omega-3 fatty acids, protein, and vitamin D. One fillet (178 g) of cooked salmon provides 53 mg of magnesium, or 13% of the DV.

9. Bananas: Bananas are a good source of magnesium, as well as potassium, vitamin C, vitamin B6, and fiber. One medium banana provides 32 mg of magnesium, or 8% of the DV.

10. Yogurt: Yogurt is a good source of magnesium, as well as calcium, protein, and probiotics. One cup (245 g) of plain, low-fat yogurt provides 42 mg of magnesium, or 10% of the DV.

These are some of the foods that are high in magnesium and can help you improve your health and well-being. Try to include them in your daily diet and enjoy their benefits.

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