Magnesium is a mineral that is essential for various bodily functions. It is required for strong bones, muscle and nerve function, and a healthy immune system. Magnesium can be found in foods like nuts, spinach, and whole grains, and is also available in supplement form.
- Dark Leafy Greens
- Sunflower Seeds
- Almonds
- Avocado
- Quinoa
- Black Beans
- Dark Chocolate
- Pepitas
- Banana
- Salmon
1. Dark Leafy Greens (1/2 Cup Cooked Spinach = 80mg)
Dark leafy greens like spinach are packed with nutrients and are an excellent addition to any healthy diet. Just half a cup of cooked spinach contains around 80mg of magnesium, which is roughly 20% of the recommended daily intake. In addition to magnesium, spinach is also a good source of iron, vitamin K, and vitamin A. You can enjoy spinach cooked in various ways, such as sautéed with garlic or added to a salad for a healthy and flavorful meal.
2. Sunflower Seeds (1/4 Cup = 80mg)
Sunflower seeds are a tasty and convenient source of magnesium. Just a quarter cup of sunflower seeds contains around 80mg of magnesium, which is roughly 20% of the recommended daily intake. These seeds are also high in healthy fats, protein, and fiber, making them a great addition to your diet. You can enjoy them as a snack, add them to salads, or use them as a topping for oatmeal or yogurt.
3. Almonds (1/4 Cup = 62mg)
Almonds are a nutritious and delicious snack that are rich in magnesium. Just a quarter cup of almonds contains around 62mg of magnesium, which is roughly 15% of the recommended daily intake. Almonds are also a great source of healthy fats, fiber, and protein, making them a filling and satisfying snack. You can enjoy almonds on their own, or add them to trail mix or oatmeal for a boost of nutrition.
4. Avocado (1 Medium = 64mg)
Avocado is a tasty and versatile fruit that is also a good source of magnesium. One medium avocado contains around 64mg of magnesium, which is roughly 16% of the recommended daily intake. Avocado is also high in healthy fats, fiber, and potassium, making it a nutritious addition to any meal or snack. You can enjoy avocado on toast, in salads, or as a creamy addition to smoothies.
5. Quinoa (1/2 Cup Cooked = 60mg)
Quinoa is a nutritious and gluten-free grain that is also a good source of magnesium. Just half a cup of cooked quinoa contains around 60mg of magnesium, which is roughly 15% of the recommended daily intake. Quinoa is also high in protein, fiber, and various other nutrients, making it a great addition to salads, bowls, and as a side dish.
6. Black Beans (1/2 Cup Cooked = 60mg)
Black beans are a tasty and nutritious legume that is also a good source of magnesium. Just half a cup of cooked black beans contains around 60mg of magnesium, which is roughly 15% of the recommended daily intake. Black beans are also high in protein, fiber, iron, and various other nutrients, making them a great addition to salads, soups, and as a side dish.
7. Dark Chocolate (>72%) (1 Oz. = 64mg)
Dark chocolate with a cocoa content of at least 72% is a delicious and surprisingly nutritious treat that is also a good source of magnesium. Just one ounce of dark chocolate contains around 64mg of magnesium, which is roughly 16% of the recommended daily intake. Dark chocolate is also high in antioxidants and can have various health benefits when consumed in moderation.
8. Pepitas (1/4 Cup = 42mg)
Pepitas, or pumpkin seeds, are a tasty and nutritious snack that are also a good source of magnesium. Just a quarter cup of pepitas contains around 42mg of magnesium, which is roughly 10% of the recommended daily intake. Pepitas are also high in healthy fats, protein, and various other nutrients, making them a great addition to salads, trail mix, and as a topping for oatmeal or yogurt.
9. Banana (1 Large = 37mg)
Bananas are a delicious and convenient fruit that is also a good source of magnesium. One large banana contains around 37mg of magnesium, which is roughly 9% of the recommended daily intake. Bananas are also high in fiber, potassium, and various other nutrients, making them a healthy and satisfying snack. You can enjoy bananas on their own, or add them to smoothies, oatmeal, or baked goods.
10. Salmon (4 Oz Cooked = 30mg)
Salmon is a nutritious and flavorful fish that is also a good source of magnesium. Four ounces of cooked salmon contains around 30mg of magnesium, which is roughly 8% of the recommended daily intake. Salmon is also high in protein, omega-3 fatty acids, and various other nutrients, making it a great addition to salads, pasta dishes, and as a main course.
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