Magnesium is an essential mineral for our body. It plays an important role in blood pressure regulation, bone health, muscle function, mental health and much more. It is therefore crucial to ensure that we consume enough of it in our diet.

It is present in many foods, but sometimes it is difficult to know which ones contain the required amount. Most people do not meet their daily recommended magnesium intake, which can lead to magnesium deficiency.


Spinach is a leafy green vegetable that belongs to the Amaranthaceae family. They are one of the healthiest vegetables you can eat. A cup of cooked spinach contains about 157 mg of magnesium, or nearly 40% of the daily recommended intake. very versatile and can be used in a variety of recipes, such as smoothies, quiches and pastas. Therefore, if you are looking to improve your health and increase your vegetable intake, spinach is an excellent choice.

Besides being rich in magnesium, they are also an excellent source of vitamins A, C and K, iron and calcium. Vitamins A and C are antioxidants that help protect cells from damage, while vitamin K is needed for blood clotting. Iron is important for the production of red blood cells, while calcium is essential for bone health.

Spinach can be eaten cooked or raw, and it can be used in a variety of dishes, including salads, soups, and side dishes.

The almonds

Almonds are not only delicious, but they also have a number of other health benefits. One ounce of almonds contains about 80 mg of magnesium, or about 20% of the recommended daily intake. They are rich in vitamin E, which is an important antioxidant for the human body. They also contain unsaturated fatty acids, which are beneficial for heart health.

In addition to their magnesium content, an ounce of almonds also contain a significant amount of phosphorus, calcium, iron, and zinc, all minerals necessary for good health.

The lawyers

Avocados are an important source of magnesium, A medium avocado contains about 58 mg of magnesium, or about 15% of the recommended daily intake. avocados have the advantage of being high in healthy fats, fiber and vitamin C, making them a versatile and nutritious food. Additionally, avocados also contain antioxidants, such as glutathione, which may help protect against free radical damage.

But they are not the only ones. It is also possible to find magnesium in foods such as nuts, leafy green vegetables, whole grains, and legumes.


Bananas are not only a convenient snack, but they are also rich in magnesium. A medium banana contains about 32 mg of magnesium, or about 8% of the recommended daily intake. Bananas are also high in potassium, vitamin C, and fiber, making them an ideal healthy choice for people on the go.

dark chocolate

Dark chocolate is an excellent source of magnesium. One ounce of high cocoa dark chocolate contains about 64mg of magnesium, or about 16% of the daily recommended intake. Dark chocolate is also high in antioxidants and can help lower blood pressure, making it an ideal healthy choice for chocolate lovers.

In addition to these foods, you can also find magnesium in foods such as beans, lentils, pumpkin seeds, oats, and seafood. It is important to note that magnesium levels can vary depending on of how foods are prepared and cooked, so if you want to maximize your magnesium intake, it’s best to eat them raw or lightly cooked.

Magnesium deficiencies can lead to symptoms such as fatigue, irritability, muscle cramps and spasms, headaches and sleep problems. Magnesium deficiency can also increase your risk of developing chronic diseases such as type 2 diabetes, high blood pressure, osteoporosis and heart disease.

Be sure to add these magnesium-rich foods to your diet to maintain a balanced diet and good health. Getting enough magnesium can help prevent many chronic diseases and improve your overall health.

Remember, the key to a healthy diet is variety and moderation, so be sure to eat a wide variety of nutrient-dense foods and limit processed, high-fat foods.

* criptom strives to transmit health knowledge in a language accessible to all. In NO CASE, the information given can not replace the opinion of a health professional.