In achieving a healthy life, we need to consider the foods that we eat every day. Here we focus our attention on the top 10 magnesium rich foods and the health benefits they bring. Try adding them in your day-to-day diet, so that you can improve the quality of your life.


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Top 10 Magnesium Rich foods
1. Spinach

1 cup of spinach contains about 157 milligrams of magnesium, which is 40% DV (daily value). Try to incorporate it in your morning smoothies and breakfasts.

2. Chard

Chard is a green leafy vegetable that it’s often used in cooking. There are about 154 mg of magnesium in 1 cup of chard, which is 38% DV.

3. Pumpkin Seeds

We can find pumpkins almost everywhere in the world. This is one of the most nutritious foods, and is really good for the eyes. But, sometimes its seeds are disregarded. Remember, the next time you’re about to buy a pumpkin, don’t throw away the seeds! They are a rich source of magnesium, or to be more precise, 1/8 cup contains 92 milligrams (23% DV).

4. Yogurt

A lot of people love yogurt, and they know that it is nutritious. But, aside from that, did you know that with just a cup of yogurt you can get a 50 milligrams of magnesium? Yes, you heard it right. It’s 13% of the recommended daily value. Plus, it can also help smoothen your skin and cleanse your stomach.

5. Almonds

There are a lot of amazing health benefits brought to us by almonds. One them is their magnesium-rich content. From just 1 ounce of almonds you can get about 80 milligrams of magnesium (20% DV).

6. Black Beans

Black beans are considered to be one of the most versatile ingredients when cooking. Plus, they are rich in magnesium, or 1/2 cup contains 60 milligrams (15% DV). This is really amazing!

7. Avocado

Avocados can be found specifically in Asian countries, like the Philippines and Japan. 1 medium-sized avocado contains about 58 milligrams magnesium (15% DV).

8. Figs

Fig is an Asian species of a flowering plant. What makes it extra special, besides its really sweet taste, is its magnesium rich content. Half a cup contains 50 milligrams, which is 13% DV.

9. Dark Chocolate

Many people enjoy eating dark chocolate. Plus, this is one of the main ingredients for cakes, cookies and ice cream. We cannot deny the fact that this is a very delicious ingredient. But, dark chocolate is also rich in magnesium, with 1 square having 95 mg (24% DV).

10. Banana

We already know that bananas are very nutritious and good for the human body. Also, they are rich in magnesium – 1 medium banana contains 32 milligrams (8% DV).

Health Benefits

Eating magnesium rich foods brings a lot of health benefits to the human body. Among them are:

– Fibromyalgia – this essential mineral helps reduce the musculoskeletal pain and improves the immune system.

– Type 2 Diabetes – helps control the glucose levels in the metabolism, and therefore, its proven effective in controlling type 2 diabetes.

– Cardiovascular Diseases – this mineral is proven to be healthy for the heart and the entire cardiovascular system. Studies show that if consumed regularly and in the right doses, it reduces the risk of stroke by 8%, and the risk of heart attack by 38%.

– Headaches And Migraines; Anxiety And Depression – helps balance the neurotransmitters in the human body. Thus, it’s proven effective in reducing the frequency of occurring headaches and migraines, and it helps reduce the effects of anxiety and depression.

Top 10 Magnesium Rich Foods Plus Proven Benefits