Dark chocolate is widely known as a source of magnesium, offering about 42 milligrams of the mineral per 28-gram serving. However, dietitians have told the health publication Verywellhealth that several common foods provide significantly higher amounts of the essential nutrient.
A lack of magnesium can lead to fatigue, weakness and digestive problems. The recommended daily allowance is 400 to 420 milligrams for adult men and 310 to 320 milligrams for women.
Brown rice and potatoes
A 200-gram cup of cooked brown rice provides 79 milligrams of magnesium, or 18 percent of the daily allowance, which is almost twice the amount found in a similar portion of dark chocolate. It also contains fiber to help maintain normal blood sugar levels.
Studies show the mineral plays a role in insulin secretion and cellular glucose uptake, making it important for carbohydrate metabolism.
One medium 213-gram potato eaten with its skin contains 49 milligrams of magnesium, meeting 12 percent of the daily requirement. Potatoes also supply potassium, zinc, vitamin C and dietary fiber.
Edamame and plant proteins
Edamame, or young soybeans, is one of the richest sources highlighted on the list. A 155-gram cup delivers 99 milligrams, or 24 percent of the daily value.
A 243-gram cup of soy milk provides 61 milligrams, which is 15 percent of the requirement and double the amount in cow's milk. Soy milk also offers protein, dietary fiber, healthy fats and phytonutrients.
Two tablespoons, or 32 grams, of peanut butter supply 54 milligrams of magnesium alongside healthy fats, representing 13 percent of the daily norm.
Seeds, nuts and leafy greens
A 28.4-gram portion of chia seeds contains 95 milligrams of magnesium, or 23 percent of the daily allowance. This is more than double the amount in an equivalent serving of dark chocolate. Studies link chia seed consumption to a potentially lower risk of certain chronic diseases.
A 28-gram serving of almonds provides 77 milligrams, or nearly a fifth of the daily need, along with potassium and healthy fats. Research indicates that combining magnesium and potassium supports normal blood vessel function and electrolyte balance.
Half a cup of cooked spinach offers 79 milligrams of magnesium, or 18 percent of the daily allowance. Although spinach contains oxalates that can reduce the body's absorption of the mineral, its high concentration means it remains a good source.
For breakfast, a 49-gram cup of whole grain cereal delivers 65 milligrams of magnesium, meeting 15 percent of the daily requirement.
Further health advice
In other health news, the Ukrainian news agency UNIAN previously reported that a doctor had advised on which foods to eat for healthy nails.
Dietitians have also explained how to increase magnesium levels without using supplements, advising people to add seven specific herbs to their diet.
