Magnesium-Rich Food

Magnesium is an essential mineral that supports more than 300 biochemical reactions in the body. It helps keep blood sugar steady, promotes healthy bones and teeth and keeps muscles relaxed. The mineral is naturally present in a variety of foods, and it’s easy to incorporate nutrient-rich foods into your daily diet to help meet the recommended intake for magnesium.

Whole grains are a great source of magnesium. One cup of quinoa contains 305 mg of the mineral, and other whole grains such as brown rice (221 mg), bulgur wheat (317 mg) and oats (103 mg) are also excellent magnesium sources. Try swapping out refined grain products for whole grains to increase your magnesium consumption.

Legumes are another magnesium-rich food to add to your diet. A cup of cooked soybeans (edamame) has 210 mg of magnesium, and other legumes such as black beans and kidney beans offer good amounts of this mineral as well. Try adding these protein-packed legumes to soups, salads and curries.

Nuts are a good source of magnesium, particularly almonds and cashews. Almonds have a whopping 80 mg of magnesium per 1-ounce serving, and you can also find the mineral in walnuts (429 mg) and pumpkin seeds (535 mg). Mix a handful of nuts and seeds into your morning oatmeal or sprinkle a handful on top of yogurt for a quick snack.

Leafy greens are also loaded with magnesium, especially kale, collard greens, turnip greens and mustard greens. A cup of cooked spinach has 291 mg of the mineral, while a cup of raw kale has 315 mg. Try incorporating a cup of leafy greens into your meals at least twice a week.

Avocado is rich in magnesium, as well as potassium and heart-healthy monounsaturated fats. In fact, one medium avocado provides 58 milligrams of magnesium. Use this versatile produce as a base for a grain bowl or as a creamy addition to a sandwich at lunch.

You’ll also find magnesium in dark chocolate, which has been linked to lower cholesterol and a reduced risk of high blood pressure and stroke. Opt for dark chocolate that has a cocoa percentage of 70 percent or higher to get the most health benefits.