Magnesium is a mineral that is essential for many bodily functions. It plays a role in over 300 enzymatic reactions in the body, including muscle and nerve function, blood sugar control, and blood pressure regulation. It also helps to build strong bones and teeth, and is involved in DNA synthesis.
Magnesium in Foods
Magnesium can be found in a variety of foods, including:
Leafy green vegetables: Spinach, kale, and Swiss chard are all excellent sources of magnesium.
Nuts and seeds: Almonds, pumpkin seeds, and sesame seeds are all high in magnesium.
Legumes: Beans and lentils are good sources of magnesium.
Whole grains: Whole wheat, oats, and quinoa are all rich in magnesium.
Seafood: Fish such as salmon and halibut are high in magnesium.
Fruits: bananas, avocado, and raspberries are good sources of magnesium.
Dairy products: yogurt, milk, and cheese all contain magnesium.
Dark chocolate: A small amount of dark chocolate can provide some magnesium.
Cooking and processing can reduce the amount of magnesium in foods. Eating a diet rich in whole foods is the best way to get enough magnesium in your diet.