Magnesium is an important mineral that your body needs in order to function. Foods rich in magnesium include dark leafy greens, seeds, and beans. Dark leafy greens are indeed high in magnesium and offer numerous health benefits.
Here are some magnesium-rich foods and their approximate magnesium content:
Dark leafy greens:
Raw or cooked greens such as spinach, collard greens, kale, or Swiss chard contain magnesium. For example, one cup of raw kale provides nearly 7 mg of magnesium.
Nuts and seeds:
Dry roasted almonds, cashews, peanuts, and pumpkin seeds are good sources of magnesium. One ounce of dry roasted almonds contains about 79 mg of magnesium.
Fatty fish:
Fish like mackerel, salmon, halibut, and tuna are not only high in magnesium but also provide vitamin D and omega-3 fatty acids. A 3-ounce filet of cooked farmed Atlantic salmon offers approximately 25.5 mg of magnesium.
Soybeans (edamame):
Soybeans are rich in magnesium and also provide fiber, vitamins, minerals, and protein. Half a cup of dry roasted soybeans contains about 106 mg of magnesium.
Avocado:
Avocado is a good source of magnesium and other nutrients. Half of an avocado provides around 19.7 mg of magnesium.
Banana:
Bananas contain magnesium along with potassium and vitamin C. A medium-sized banana provides approximately 32 mg of magnesium.
Dark chocolate:
Dark chocolate with a high percentage of cocoa (70-85%) can be a source of magnesium. One ounce of dark chocolate offers about 64.6 mg of magnesium.
Nonfat or low-fat Greek yogurt:
Greek yogurt is not only a source of magnesium but also high in protein. A 6-ounce container of nonfat or low-fat Greek yogurt contains approximately 18.7 mg of magnesium.
Brown rice:
Brown rice is a whole grain that provides magnesium. One cup of cooked long-grain brown rice offers around 78.8 mg of magnesium.
Incorporating these magnesium-rich foods into your diet can help you meet your daily magnesium needs and support overall health. Remember to consider portion sizes and dietary recommendations for your specific health goals.