Magnesium is an essential mineral that plays a role in over 300 biochemical reactions in the body, including supporting muscle function, nerve health, and energy production. Yet, an estimated 15-20% of the population in developed countries has a magnesium deficiency. Magnesium deficiency can lead to several health concerns, including abnormal heart rhythms, hypertension, cardiac arrest, heart diseases, diabetes, and osteoporosis. Incorporating magnesium-rich foods into your diet is a simple way to bridge this gap. Here are five foods that are high in magnesium. Dark chocolate
Good news for chocolate lovers. Yes, dark chocolate is a very rich source of magnesium. It provides about 65 mg per 1-ounce (28-gram) serving, which is roughly 14% of the Daily Value (DV). It is also rich in antioxidants, which may reduce inflammation and improve heart health. However, moderation is key due to its calorie and sugar content. Enjoy a square or two of dark chocolate as a dessert or shave it over oatmeal or yogurt. Pick high-quality brands with minimal added sugar to maximize benefits.Avocado
Avocados can give you a daily dose of magnesium. It’s a solid source of magnesium. One medium avocado contains about 58 milligrams. Avocados are rich in potassium, healthy fats, and fiber. This fruit si also good for heart health and digestion. Spread avocado on whole-grain toast, add slices to sandwiches, or blend into a creamy salad dressing. To boost the nutrients, pair avocado with a sprinkle of pumpkin seeds.Almonds
Almonds are dense with magnesium. This nut has about 80 milligrams per ounce (roughly 23 almonds). They’re also packed with healthy fats, protein, and vitamin E, all great for a healthy heart. Regular nut consumption is also linked to improved cardiovascular health, partly due to magnesium’s role in regulating blood pressure. Consider having a handful of almonds between meals as a snack or sprinkle sliced almonds over yogurt or oatmeal. However, be mindful of portion sizes, as almonds are calorie-dense.
Spinach
Dark leafy greens like spinach are among the best sources of magnesium. One cup of cooked spinach delivers about 157 milligrams of magnesium, roughly 37% of the recommended daily allowance (RDA) for adults. Spinach is also rich in iron, vitamins A and C, and antioxidants. It can reduce oxidative stress and help reduce the effects of aging. You can toss fresh spinach leaves into salads with a sprinkle of nuts and berries for a nutrient boost. Or blend spinach into a smoothie with banana and almond milk for a tasty breakfast option. Black beans
Legumes are especially high in magnesium. Black beans are an affordable, magnesium-rich option. They can provide about 120 milligrams of magnesium per cooked cup. They’re also high in fiber and protein, and hence beneficial for digestive health, and also promote satiety. Studies also suggest that legumes like black beans may reduce the risk of type 2 diabetes. Add black beans to tacos, burritos, or salads for a quick meal.
