Magnesium is an essential mineral that plays a crucial role in many bodily functions, including muscle and nerve function, blood sugar control, and blood pressure regulation. Here are some foods that are high in magnesium:
-
Leafy green vegetables: Spinach, kale, and Swiss chard are excellent sources of magnesium. One cup of cooked spinach contains 157 mg of magnesium, which is 39% of the daily value (DV) .
-
Nuts and seeds: Almonds, cashews, and pumpkin seeds are particularly high in magnesium. One ounce of dry roasted almonds contains 80 mg of magnesium, which is 20% of the DV.
-
Legumes: Beans, lentils, and peas are good sources of magnesium. One cup of cooked black beans contains 120 mg of magnesium, which is 30% of the DV.
-
Whole grains: Whole wheat, brown rice, and quinoa are high in magnesium. One cup of cooked quinoa contains 118 mg of magnesium, which is 30% of the DV.
-
Fish: Fatty fish like salmon, mackerel, and halibut are good sources of magnesium. A 3.5-ounce serving of cooked salmon contains 26 mg of magnesium, which is 7% of the DV.
-
Avocado: One medium avocado contains 58 mg of magnesium, which is 15% of the DV.
-
Dark chocolate: One ounce of dark chocolate (70-85% cocoa) contains 64 mg of magnesium, which is 16% of the DV.
-
Tofu: Half a cup of tofu contains 37 mg of magnesium, which is 9% of the DV.
-
Bananas: One medium banana contains 32 mg of magnesium, which is 8% of the DV.
In general, foods that are high in fiber provide magnesium. The recommended dietary allowance for magnesium for adult men is 400-420 mg per day, and for adult women is 310-320 mg per day.
