9 Foods High In Vital Magnesium

Critical mineral magnesium is important for muscle movement, sleep, blood sugar control, protein formation, production of energy, nerve communication & 600 plus body reactions, says Healthline. Your body doesn’t produce magnesium. It must be obtained via your diet. Daily requirement: 400–420 mg males; 310–320 mg females.

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Bananas

Bananas are a good source of magnesium, containing 37 mg or 9 per cent of the Daily Value in one large banana. Unripe bananas contain resistant starch, which isn’t digested or absorbed. This type of starch may help regulate blood sugar, reduce inflammation, and also prompt gut health, states Healthline.

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Quinoa

Quinoa is a nutritious grain prepared and eaten much like rice. One cup of cooked quinoa gives 118 mg of magnesium required by your body. It's packed with health benefits, particularly due to its high protein and mineral content, says Medical News Today.

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Water

Tap, mineral, and bottled water contains magnesium. Magnesium levels in water range from as little as 1 mg per litre to as much as 120 mg per litre. If you consume your recommended 2 litres of water daily, you could be getting up to 240 mg of magnesium from water alone, says Cleveland Clinic.

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Pumpkin Seeds

A 100 gm serving of pumpkin seeds provides an impressive 262 mg of magnesium, says the USDA. It also has other great nutrients and is therefore a wonderful snack.

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Spinach

One cup of boiled spinach contains 78 mg of magnesium of your daily requirement, making it a nutrient-rich addition to your diet, recommends Johns Hopkins Health.

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Dark Chocolate 

Dark chocolate is an excellent source of magnesium, providing 65 mg per 1-ounce (28 g) serving. It’s also packed with flavanols, antioxidants that support heart health by lowering LDL cholesterol. To maximise the benefits, opt for dark chocolate with at least 70 per cent cocoa solids, states Healthline.

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Black Beans 

Black beans provide 120 mg magnesium per cooked cup, states Medical News Today. It's a perfect ingredient for a delicious meal or snack.

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Soy Milk

Medical News Today says 100 gm soy milk, about half a cup, contains 21.5 mg of magnesium, making it a good plant-based source of this essential mineral. It’s a great option for those looking to boost their magnesium intake while enjoying a dairy-free alternative.

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Yoghurt

Yoghurt is a nutrient-dense food that provides 29 mg of magnesium per cup. It’s also an excellent source of protein and improves digestion, states Medical News Today.

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