Magnesium is an essential mineral for humans and is incredibly important for a variety of functions in the body. It helps with energy production, muscle contractions, nerve transmissions, and more. However, many people are deficient in magnesium due to diets lacking in foods high in this vital mineral.

Fortunately, a large variety of foods can help you get your daily magnesium intake without having to take supplements. This blog post will explore ten food sources high in magnesium that can be incorporated into your diet to ensure you're getting enough of this vital nutrient. Read on to learn more!

Almonds

Magnesium is an essential mineral for the human body, and almonds are a good source of magnesium. Almonds contain about 80 mg of magnesium per ounce or about 24% of the Recommended Daily Intake (RDI). 

Almonds are a good source of other nutrients, including vitamin E, copper, manganese, and zinc. They also contain healthy fats, protein, and fiber.

Avocados

Avocados are a great source of magnesium. One avocado contains around 58 mg of magnesium, about 14% of the recommended daily intake. Avocados are also a good source of other nutrients like potassium, vitamin C, and folate.

In addition to being a good source of magnesium, avocados are also a good source of other nutrients like potassium, vitamin C, and folate. Avocados are versatile fruit that can be used in many different recipes. You can add them to salads, sandwiches, and smoothies or eat them individually with a bit of salt and pepper.

Bananas

Bananas are a good source of magnesium, containing 32 mg per cup. Magnesium is an essential mineral for the human body and involves many processes, including energy production, muscle contraction, and nerve function.

A diet deficient in magnesium can lead to health problems such as migraines, anxiety, and depression. Getting enough magnesium from foods like bananas can help prevent these conditions.

Broccoli

Broccoli is an excellent source of magnesium. One cup of cooked broccoli contains about 24 mg of magnesium. Broccoli is also a good source of other nutrients, such as vitamin C, potassium, and fiber.

Brown Rice

Magnesium is an essential mineral for human health. It plays a role in over 300 enzyme reactions in the body, including those involved in energy production, DNA synthesis, and muscle contraction.

Brown rice is a good source of magnesium, providing 18% of the Daily Value (DV) in one cup (186 grams).

Most of the magnesium in brown rice is found in the bran or outer layer. This means brown rice has a higher magnesium content than white rice, which had the bran removed.

Cashews

Cashews are a popular type of tree nut that is often consumed as a snack. They are an excellent source of magnesium, providing about 20% of the Recommended Daily Intake (RDI) in a 1-ounce (28-gram) serving.

Cashews are relatively low in calories compared to other nuts and contain heart-healthy fats and essential vitamins and minerals. Additionally, their high magnesium content may offer some health benefits, including improved blood sugar control and reduced inflammation.

Dark Chocolate

Magnesium is an essential mineral for the human body, and dark chocolate is a good source of magnesium. Magnesium helps maintain normal muscle and nerve function, supports a healthy immune system, and keeps bones strong. It also helps regulate blood sugar levels.

Dark chocolate contains more cocoa solids than other chocolate types, and these cocoa solids are a good source of magnesium. One ounce (28 grams) of dark chocolate with 70–85% cocoa solids provides 64 mg of magnesium, which is 16% of the recommended daily intake for adults (400 mg).

In addition to being a good source of magnesium, dark chocolate is also high in iron, copper, and manganese. It also contains antioxidants that may protect against cell damage and reduce the risk of heart disease.

Spinach

Spinach is one of the best sources of magnesium. A 1-cup serving of cooked spinach contains 157 mg of magnesium. That's almost 40% of magnesium's Recommended Daily Intake (RDI).

Magnesium is essential for many bodily functions, including muscle and nerve function, heart health, blood sugar control, and bone health. Spinach is also a good source of other nutrients like iron, vitamin A, and potassium.

Yogurt

Yogurt is an excellent source of magnesium, providing 30 percent of the daily recommended value in just one cup. Yogurt also contains calcium and phosphorus, which work together with magnesium to keep bones healthy and strong. Choose plain or Greek yogurt for the most health benefits, and add fruit or nuts for flavor and extra nutrition.

Conclusion

Magnesium is a mineral that plays a vital role in our overall health and well-being. Consciously including foods high in magnesium in one's diet can help to ensure that we get the necessary amounts of this essential mineral.

The ten foods listed above are some of the most beneficial sources of magnesium, making them ideal for keeping us healthy and happy. Eating these superfoods regularly will give your body the boost it needs to stay strong and healthy!