Importance of magnesium

Magnesium is an essential mineral that supports the brain and nervous system. It helps muscles contract and relax properly, including the heart muscle. And magnesium is also essential for strengthening bones and teeth. A daily intake of 310–320 mg of magnesium for women and 400–420 mg for men is recommended. And including magnesium-rich foods like nuts, seeds, leafy greens, and whole grains can help meet this need naturally.

Spinach

It is one of the best plant sources of magnesium and 1 cup of cooked spinach offers 157 mg magnesium. It is also rich in iron, vitamin K, and folate.

Pumpkin Seeds

These seeds are also a magnesium powerhouse, as 2 tablespoons of pumpkin seeds offer 150 mg magnesium. They also provide zinc, protein, and omega-3 fats.

Avocados

This exotic fruit is nutrient-dense and creamy and 1 medium avocado offers 58 mg magnesium. It also contains potassium and healthy fats.

Dark Chocolate

It is also a rich source of magnesium and 1 oz of dark chocolate with 70% cocoa offers 64 mg magnesium, along with antioxidants and iron.

Bananas

While they are known for potassium, bananas are also good for magnesium. 1 medium banana offers around 32 mg magnesium.