May 20, 2025
BY: etimes.inMagnesium is an essential mineral that plays a critical role in many biochemical reactions in the body, such as muscle contraction, nerve impulses, and energy production. A human body requires 400 to 420 miligrams (mg) per day for adult men and 310 to 320 mg for women.
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Pumpkin seeds are among the richest magnesium foods, with about 270mg of magnesium per 100 grams of pumpkin seeds. They support muscle and nerve function, reduce inflammation, and help your heart remain healthy. Pumpkin seeds also contain antioxidants, iron, and healthy fats.
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Spinach is a leafy green with high magnesium content. Spinach supports energy production, bone health, and the functioning of the nervous system. Spinach is packed with iron, folate, and fibre and is an extremely versatile superfood that contributes to overall well-being.
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Almonds contain about 270 mg of magnesium per 100 grams of almonds. Almonds help regulate blood sugar, muscle recovery, and cardiovascular as well as brain functioning. Almonds also contain vitamin E, protein, and healthy fats in addition to magnesium.
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A single cup serving of cooked black beans provides approximately 120 mg of magnesium. Black beans aid in digestion, level blood sugar, and support cardiovascular health. Black beans are full of fibre, protein, and antioxidants and are wonderful for digestive health.
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Dark chocolate, typically 70%-85% cocoa, has about 64 mg of magnesium per ounce. Dark chocolate also has antioxidants, iron, and flavonoids, which are beneficial to brain and heart health. Dark chocolate lowers blood pressure and improves mood.
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Avocados have about 58 mg of magnesium per fruit. Avocados help in healthy metabolism, nerve function, and heart health. Avocados are also high in potassium, fibre, and monounsaturated fat and work well in reducing inflammation and promoting nutrient absorption.
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Half a cup of tofu contains roughly 37 mg of magnesium. It's one great plant protein that also holds iron, calcium, and required amino acids. Tofu is involved in muscle function, bone, and hormone regulation, so it is a significant source of magnesium for vegetarians and vegans.
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One cooked cup of quinoa provides about 118 mg of magnesium. The grain not only lacks gluten but also has high levels of protein, fibre, and minerals. It supports energy production, bone growth, and digestive processes. Quinoa is easy to prepare.
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A medium banana contains about 32 mg of magnesium. Renowned for their potassium, bananas are also known to maintain muscle function and reduce stress. Bananas have natural sugars and fibre, which provide energy, and the magnesium assists in better digestion and heart health.
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Cashews have about 292 mg of magnesium per 100 grams. Cashews support healthy brain function, nerve conduction, and muscle control. Rich in healthy fats, protein, and copper, cashews also provide a strong immune system and cardiovascular health.
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