Magnesium is an essential mineral that your body needs in order to function. Magnesium is important for maintaining normal muscle and nerve function, keeping a healthy immune system, maintaining heart rhythm, and building strong bones. Magnesium also helps maintain the proper levels of other minerals, such as calcium, potassium, and zinc. Fortunately, there are many foods that are rich in magnesium and can help you meet your daily requirement. Below are the top 6 magnesium-rich foods that you should eat.
1. Spinach: Spinach is one of many dark leafy green vegetables that are rich in magnesium. One cup of boiled spinach has 157 mg of magnesium. Moreover, spinach is an excellent source of several nutrients, including vitamins A, C and K, iron and manganese. You can also find zinc, selenium, copper, folate, protein and dietary fiber in it.
2. Almonds: Almonds are one of the foods that are rich in magnesium and also contain vitamin E, and heart-healthy omega-3 fatty acids. One ounce of almonds has 80 mg or about 20 percent of your recommended daily intake.
3. Avocados: Avocados have a high content of healthy unsaturated fats, fiber, potassium, B vitamins and vitamin K as well as copper, iron, phosphorus, protein and folate. Consuming avocados can reduce inflammation, improve your cholesterol levels, keep you feeling full after meals, promote brain health, boost your heart health, prevent arthritis, protect against cancer, regulate your blood sugar and help with digestion.
4. Tofu: Tofu is rich in magnesium, protein, calcium, iron, manganese, vitamin B1 and selenium. Half a cup of tofu has 37 mg of magnesium. Eating tofu may protect you from heart disease, boost your immunity, reduce your risk of stomach cancer, improve your bone health, boost your brain power, make your teeth strong, and fight anemia, to name a few.
5. Pumpkin Seeds: Just a half cup of pumpkin seeds provides nearly 100 percent of the daily requirement for magnesium. They are also rich in iron, copper, manganese, monounsaturated fat and omega-3 fatty acids. They are also high in fiber and are a good source of vitamin E, K, C and many B vitamins.
6. Dark Chocolate: Dark chocolate is high in magnesium. Just one square of dark chocolate with 70 to 85 percent cocoa contain 24 percent of the recommended daily intake of magnesium. Also, it contains antioxidants that can help lower blood pressure, improve blood flow, and boost overall heart health.