Magnesium is an essential mineral for health, supporting the normal functioning of the heart, nervous system, muscles, and immune system. A deficiency can lead to fatigue, irritability, sleep disturbances, and a lower body's resistance to disease. The good news is that you can replenish your magnesium stores with everyday foods that are often already on your table.
Here are 10 foods that nutritionists most often recommend for replenishing magnesium:
Pumpkin seeds — one serving contains 156 mg of magnesium.
Spinach — half a cup of cooked spinach provides 78 mg of magnesium.
Almonds — a serving of nuts contains about 80 mg of magnesium.
Black beans — half a cup of cooked beans provides 60 mg of magnesium.
Soy milk — one cup contains 61 mg of magnesium.
Avocado — half a cup adds 22 mg of magnesium.
Peanuts and peanut butter — 48–49 mg of magnesium per serving.
Bananas — a medium fruit contains 32 mg of magnesium.
Dark chocolate — 28 g provides 65 mg of magnesium.
Chia seeds — 28 g contains 111 mg of magnesium.
The daily requirement for magnesium depends on age and gender, so it is worth monitoring its intake with food. If you have any doubts about your diet, it is useful to consult a doctor or nutritionist to avoid deficiency.
