Dark Leafy Greens
Dark leafy greens such as spinach, Swiss chard and mustard greens, are rich in magnesium.
A cup of cooked spinach contains 157 mg magnesium, which is nearly 40% of your daily recommended intake.
By adding these greens to daily meals, you can get a great deal of fiber and antioxidants. These nutrients have their own range of health benefits .
Nuts
Pumpkin seeds, flaxseeds, cashews and chia seeds are all good sources of magnesium.
One serving of pumpkin seeds contains 150 mg of magnesium.
Nuts, seeds and seeds contain healthy unsaturated fatty acids and protein that can aid in weight loss.
Beans and Legumes
Beans and legumes contain a lot of nutrition. Beans and legumes are high in magnesium but also potassium, iron, B vitamins, and other nutrients.
A cup of black beans cooked provides 120 mg magnesium, or about 30% of your daily recommended intake.
You can mix and match a variety of beans and legumes. These include kidney beans, garbanzos, black-eyed beans, lentils and peas.
Dark Chocolate
Dark chocolate is not as bad as some people think. Dark chocolate can have some health benefits.
Dark chocolate contains antioxidants and flavonoids that can reduce inflammation and improve cardiovascular health .
This chocolate is also a good source of magnesium with 64mg per ounce. To get the best benefits, choose dark chocolate with at least 70% cacao.
While you shouldn’t depend on chocolate to provide magnesium as your main source, it can make a nice treat when combined with a balanced diet.
