6 Foods With More Magnesium Than Dark Chocolate

An oz (28 grams) of 70–85% darkish chocolate comprises 64.6 milligrams (mg) of magnesium, which is over 15% of the each day worth (DV). Your physique wants magnesium for the wholesome functioning of nerves, mind, coronary heart, muscular tissues, and bones. Nonetheless, many extra meals include extra magnesium than darkish chocolate.

Magnesium content material: 168 milligrams (mg), 40% of the DVServing measurement: 1 ounce (oz), 28 grams (g)

Pumpkin seeds are wealthy in protein, fiber, and wholesome fat. One serving supplies 8 grams of protein and 1.7 grams of fiber, which helps you’re feeling full and keep muscle.

Consuming seeds may assist help wholesome blood sugar and levels of cholesterol.

Magnesium content material: 157 mg, over 37 % of the DVServing measurement: 1 cup (180 g), cooked 

Spinach additionally has 4.3 grams of fiber per cooked cup, about 11–17% of the each day suggestion. Fiber helps blood sugar, ldl cholesterol, and intestine well being.

Getting sufficient fiber helps stop power circumstances like diabetes and coronary heart illness.

Magnesium content material: 123 mg, 29 % of the DVServing measurement: ½ cup (86 g), cooked

Amaranth is a gluten-free grain. It’s wealthy in fiber, protein, and minerals, together with iron, magnesium, and zinc.

Consuming amaranth might assist with anemia as a result of these minerals help the operate of purple blood cells that carry oxygen.

Magnesium content material: 107 mg, over 25% of the DVServing measurement: 1 oz (28 g)

Brazil nuts are wealthy in protein, fiber, wholesome fat, and selenium. Consuming six nuts (28 g) supplies 989% of the DV for selenium.

Selenium helps shield your cells from harm and is required for thyroid hormone manufacturing. It additionally helps the right functioning of your reproductive system, together with hormone steadiness and fertility. Whereas selenium isn’t unhealthy for you, it may be dangerous should you get an excessive amount of, a situation often called selenium toxicity.

Different nuts, like cashews, almonds, and pili nuts, are additionally wealthy in magnesium.

Magnesium content material: 95 mg, over 22% of the DVServing measurement: 1 oz (28 g)

Chia seeds are additionally filled with fiber, protein, iron, and zinc. They’re additionally wealthy in alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. ALA helps coronary heart well being, mind operate, and the immune system, and helps cut back irritation.

Magnesium content material: 74 mg, over 17 % of the DVServing measurement: ½ cup (86 g), cooked

One serving of soybeans supplies 15 g of protein and 5 g of fiber. Soybeans include compounds referred to as isoflavones, which can assist enhance menopause signs similar to scorching flashes and night time sweats. They’re additionally wealthy in iron, zinc, and potassium.

Magnesium has many roles within the physique, together with:

Supporting muscle and nerve operate: Magnesium is required for muscular tissues to contract and chill out, and for nerves to ship alerts.
Sustaining wholesome bones: Magnesium, together with different vitamins like calcium and vitamin D, helps sturdy bones.
Regulating blood stress: Blood vessels want magnesium to chill out, so it helps help wholesome blood stress.
Serving to vitality manufacturing and metabolism: Magnesium is crucial for a lot of enzymes to work. It helps enzymes convert meals into vitality.