When it comes to having a healthy, balanced diet, magnesium is an essential mineral and nutrient that can provide a variety of health benefits. Magnesium is an important mineral and is responsible for over 300 biochemical reactions in the body, playing a key role in the metabolism of food, protein synthesis, muscle and nerve function, and the formation of healthy bones and teeth.
In addition to this, magnesium can help support a healthy immune system, regulate blood sugar, regulate blood pressure, and promote a healthy heart. Eating a diet rich in magnesium can help you to stay healthy and active.
In this article, we’ll be exploring foods rich in magnesium, as well as the health benefits of consuming this vital mineral. So if you’re looking to boost your daily intake of magnesium, keep reading to find out all about the foods that are packed with this essential nutrient.
Table of Contents
1. Dark Chocolate
Dark chocolate is a rich source of magnesium, providing 64 mg per 28 g, or 16% of the recommended daily value (DV). The magnesium content in dark chocolate helps to improve blood flow, reduce blood pressure, and support the body in absorbing calcium. Additionally, dark chocolate has a high antioxidant content, providing approximately 10.9 mg of antioxidants per gram (RDS).
This is approximate twice the amount of antioxidants found in strawberries! In terms of its magnesium content, dark chocolate contains 64 mg of magnesium per 28 g (DV%), making it an excellent source of this essential mineral.
2. Whole Grains
Whole grains are an excellent source of magnesium, as they contain a daily value (DV) of around 60mg per cup of cooked grains. This contributes to the recommended daily intake (RDI) of around 400-420mg for adults. Whole grains are also rich in other important minerals and vitamins, such as B vitamins, iron, and zinc, which can help improve metabolism, increase energy levels, and reduce fatigue. Eating whole grains can also help reduce the risk of developing type 2 diabetes and other chronic diseases, as their high consumption has been associated with a lower risk of developing these conditions. Additionally, the Dietary Guidelines for Americans (DGA) recommend consuming at least half of one’s daily grain servings as whole grains for optimal nutrition, as whole grains have a higher nutrient density and provide more fiber than refined grains.
3. Spinach
Spinach is an excellent source of magnesium, as it contains 78mg/100g or 39% of the daily value (DV) per 100 grams of raw spinach. Spinach also contains other essential vitamins and minerals, including calcium, iron, potassium, and vitamins A and C.
Research suggests that consuming magnesium-rich foods such as spinach helps to improve bone health and reduce the risk of type 2 diabetes, stroke, and cardiovascular disease. Spinach is also a good source of dietary fiber, with a Daily Value (DV) of 2.2g/100g, or 11% of the recommended daily intake.
4. Nuts and seeds
Nuts and seeds are a great source of magnesium, with a single serving providing between 16-45% of the recommended daily value (RDV). They are also a good source of healthy fats and protein and can help to improve the digestion of other magnesium-rich foods. Studies have shown that eating a handful of nuts and seeds several times a week is associated with improved cholesterol levels, blood sugar levels, and heart health.
A one-ounce serving of almonds, for example, contains 64mg of magnesium, which is 16% of the DV. Similarly, one ounce of sunflower seeds contains 45 mg of magnesium, which is 11% of the DV.
5. Avocado
Avocado is a great source of magnesium, with a single serving providing 15% of the Daily Value (DV) for this important mineral. It also contains healthy fats, dietary fiber, and other essential vitamins and minerals. Eating avocados regularly helps improve digestive health, as the dietary fiber promotes regularity and healthy gut bacteria.
Magnesium’s role in the body is wide-ranging; it helps to regulate blood sugar levels, increase energy levels, reduce inflammation, and relax muscles. Avocado is also a great source of Vitamin C and Vitamin E, which are important for cell protection and overall health.
6. Beans and Lentils
Beans and lentils are an excellent source of magnesium, containing a whopping 90 milligrams per 100 grams. Eating beans and lentils regularly helps improve your intake of magnesium and can help you reach the Recommended Dietary Allowance (RDA) of 400 milligrams per day. Beans and lentils are also high in fiber and protein, making them a great choice for those looking to get their daily value of magnesium.
In addition, beans and lentils are also an excellent source of other essential nutrients like iron, zinc, and folate. With a daily value of 24%, 22%, and 15% respectively, these legumes are a great way to get your essential vitamins and minerals.
7. Tofu and Tempeh
Tofu and tempeh are two foods that are rich in magnesium, both of which are derived from soybeans. They are a great source of dietary magnesium and are high in protein, helping to increase the amount of magnesium a person can absorb in their diet. Tofu contains about 39mg of magnesium per 100g and tempeh contains about 118mg per 100g. Additionally, both tofu and tempeh are low in calories, containing only 76 and 144 calories per 100g, respectively.
They are also low in fat, with tofu containing 3.3g of fat per 100g and tempeh containing just 6.4g per 100g. This makes them a great source of magnesium for those looking to make healthier food choices without sacrificing the Recommended Dietary Allowance (RDA) of magnesium. They also contain a variety of other vitamins and minerals, with tofu containing 13% of the Daily Value (DV) of calcium and tempeh containing 18% of the DV of iron.
8. Yogurt
Yogurt is an excellent source of both magnesium and calcium, with a 100g serving to provide 16.6mg of magnesium and 92.9mg of calcium. Eating yogurt helps to improve the absorption of magnesium and calcium from other foods and is a good way to get more of both minerals into your diet.
A 100g serving of plain yogurt provides 8% of the recommended dietary intake (RDI) for magnesium and 15% of the RDI for calcium. In addition, yogurt contains beneficial probiotic bacteria that help to improve digestion, boost immunity, and reduce inflammation.
9. Bananas
Bananas are an excellent source of magnesium, with a 100g serving providing 27mg of magnesium, or 8% of the recommended daily value (DV). Eating a banana helps to improve the body’s magnesium levels, and therefore helps with a range of conditions that are related to magnesium deficiency, such as cardiovascular disease, fatigue, and depression. Bananas also contain a number of other essential vitamins and minerals, including potassium, vitamin C, and dietary fibers, making them an ideal snack.
10. Fish, Such as Mackerel, Halibut, and Salmon
Fish is an excellent source of magnesium and should be included in diets that are looking to increase their magnesium intake. Mackerel, halibut, and salmon are all great sources of magnesium and should be incorporated into diets regularly. Magnesium helps improve energy levels, strengthen bones, and support the cardiovascular system.
Each of these fish contains around 40-50 mg of magnesium per 3-ounce serving, which makes up 10-12% of the Daily Value (DV). Additionally, mackerel, halibut, and salmon are all high in omega-3 fatty acids, which have been linked to a reduced risk of heart disease.
In conclusion, magnesium is an essential nutrient that helps to maintain healthy bones, nerves, muscles, and blood sugar levels. Eating foods rich in magnesium like nuts, seeds, legumes, dark leafy greens, and whole grains is the best way to get the magnesium your body needs. Supplements may be useful for those who cannot get enough magnesium from their diet, though it should be taken in consultation with a doctor.