Dietitians have named seven common foods that contain more magnesium than pumpkin seeds, long considered one of the best sources of the mineral, according to Verywell Health.
Magnesium supports normal muscle and nervous system function, helps regulate blood sugar and maintains bone health. It is involved in more than 300 biochemical reactions in the body, but many people do not get enough of it through their diet.
Leafy greens and grains
One cup of cooked spinach contains about 160 milligrams of magnesium. Studies show the vegetable is also rich in iron, vitamin K and antioxidants.
A cup of cooked chard provides roughly 150 milligrams of magnesium. The leafy vegetable is also a source of potassium and vitamin C.
One cup of cooked quinoa delivers about 120 milligrams of magnesium, along with fibre, plant-based protein, iron and B vitamins.
Nuts, soy and seeds
Six Brazil nuts contain about 107 milligrams of magnesium. Dietitians cautioned that moderation matters with Brazil nuts, since they are extremely high in selenium and are not recommended for regular consumption in large amounts.
One cup of cooked edamame, or young soybeans, contains approximately 100 milligrams of magnesium. Edamame also supplies plant-based protein and isoflavones, which studies suggest support bone and cardiovascular health.
Half a standard block of firm tofu contains about 100 milligrams of magnesium. Tofu is also a source of plant protein, and varieties fortified with calcium provide that mineral as well.
A roughly 28-gram serving of chia seeds contains about 100 milligrams of magnesium. Research has shown chia seeds are also rich in fibre and contain calcium, protein and iron.
How much magnesium is needed daily
Most adults need approximately 300 to 400 milligrams of magnesium a day, though the exact amount depends on age and sex.
Men aged 19 to 30 need about 400 milligrams of magnesium daily, while women in that age group need 310 milligrams. Between the ages of 31 and 50, the recommended amounts rise to 420 milligrams for men and 320 milligrams for women. During pregnancy, women's needs increase to between 350 and 360 milligrams a day.
Food over supplements
Specialists recommend getting magnesium primarily from food rather than supplements. Unlike supplements, natural foods simultaneously provide the body with fibre, protein, healthy fats and other necessary nutrients.
Magnesium supplements can be used for certain conditions, but their forms vary in how well the body absorbs them and they can cause side effects. Without a doctor's recommendation, specialists advise favouring a varied diet that includes magnesium-rich foods instead.
