Verywell Health magazine indicates that nuts, seeds, legumes, whole grains, fruits, vegetables, dairy products, and even dark chocolate help maintain normal magnesium levels in the body.
Experts consider nuts and seeds to be among the best sources of magnesium. For example, almonds contain 80 mg of magnesium per ounce, cashews 74 mg, hemp seeds 210 mg per three tablespoons, and pumpkin seeds 165 mg. These foods are also rich in healthy fats, protein, and fiber.
Legumes, such as black beans and lentils, are also rich in magnesium, fiber, and protein; a cup of cooked black beans contains 120 mg, and a cup of lentils contains about 71 mg. Whole grains, such as quinoa, buckwheat, and wholemeal bread, are also good sources of magnesium; quinoa contains 118 mg per cup, buckwheat contains 86 mg, and six wholemeal crackers contain approximately 30 mg.
Dairy products rich in calcium also contain magnesium. For example, a cup of low-fat milk contains 30.8 mg, a slice of American cheese contains 10.4 mg, and a container of fat-free Greek yogurt contains 16.7 mg.
Dried figs are notable for their magnesium content (101 mg), and a medium-sized banana for its 31.9 mg, in addition to potassium, vitamins, and antioxidants. Vegetables, especially leafy greens, are also rich in magnesium; half a cup of cooked spinach contains 78 mg, a baked potato 43 mg, and half a cup of corn 21.9 mg.
As for dark chocolate, the amount of magnesium it contains depends on the percentage of cocoa, as it contains 48-129 mg, in addition to iron, copper, manganese and antioxidants that support blood circulation and reduce inflammation.
Since the body cannot produce magnesium on its own, it must be obtained from food. The recommended daily intake for adults ranges from 310 to 420 mg, and for children from 30 to 410 mg, depending on age and sex.
