Magnesium is an essential mineral crucial for maintaining good health. It helps you to regulate muscle and nerve function, blood pressure, and blood sugar levels and produce protein, bone, and DNA.
Despite its significance, many individuals fail to meet the recommended Daily Value (DV) of 420 milligrams (mg) of magnesium. Fortunately, incorporating magnesium-rich foods into your meals can quickly fulfill your daily requirements without needing supplements. Here are the top 10 magnesium-rich foods to incorporate into your diet:
- Avocados
- Nuts
- Dark chocolate
- Legumes
- Seeds
- Tofu
- Fatty fish
- Bananas
- Whole grains
- Leafy greens
Avocados
Avocados are nutritious fruits that offer a delectable source of magnesium. With one medium avocado providing 58 mg of magnesium (equivalent to 14% of the DV), these fruits also boast high potassium levels, B vitamins, and vitamin K.
Notably rich in heart-healthy monounsaturated fat, avocados are an excellent fiber source, with most of their carbs derived from fiber, ensuring minimal digestible carbs. Research indicates avocados possess anti-inflammatory properties, improve cholesterol levels, and enhance post-meal satiety. [1]
Nuts
Nuts like almonds, cashews, and Brazil nuts are another flavorful and nutritious magnesium source. For example, a 1-ounce cashew serving contains 83 mg of magnesium (20% of the DV).
Nuts are laden with fiber and monounsaturated fats, which favorably affect blood sugar and cholesterol levels, particularly in diabetic individuals. Brazil nuts, renowned for their selenium content, offer almost 175% of the DV for this essential mineral in just one nut. [2]
