Magnesium is one of the seven important macro minerals. Today we are telling you about some of its best sources.

When it comes to healthy food or nutrients, people often refer to calcium or protein, but magnesium is also a very important mineral that the body needs. This can be gauged from the fact that it is counted among the seven important macro minerals and it helps the body to run smoothly. Its deficiency can lead to many health problems for a person.

It is an essential mineral that not only helps break down food into energy but is also helpful in repairing cells and making proteins using amino acids. If consumed in sufficient quantity, it helps in controlling blood pressure to relieving headaches and many other problems. A healthy person should consume at least 100 mg of magnesium per day. So today in this article we are telling you about some magnesium-rich foods, which will help you meet your daily magnesium needs-

Dark chocolate

Dark chocolate is as delicious to eat, it is equally healthy to eat. Another advantage of its consumption is that it is rich in magnesium. One ounce of dark chocolate i.e. about 28 grams of dark chocolate contains about 64 mg of magnesium. By the way, in addition to magnesium, dark chocolate is also high in iron, copper, and manganese and also contains antioxidants, which neutralize the effects of free radicals.


Nuts are counted as a healthy snack. They contain many types of nutrients. Magnesium is found in abundance, especially in cashews, almonds, and Brazil nuts. There are 82 milligrams of magnesium in 1 ounce (about 28 grams) of cashews. In addition, most nuts are also an excellent source of fiber and unsaturated fats, improving blood sugar and cholesterol levels in diabetics.


Banana is considered a superfood among fruits, as it contains all kinds of nutrients. Actually, they are high in potassium, which reduces the risk of heart diseases. But magnesium is also found in abundance in them. One large banana contains about 37 milligrams of magnesium. Apart from this, you also get vitamin C, vitamin B6, manganese, and fiber from bananas.


Avocado is a very healthy fruit, which is rich in magnesium. You can get 58 milligrams of magnesium in one medium-sized serving of avocado. In addition, avocados are also high in potassium, B vitamins and vitamin K. Avocado is an excellent source of dietary fiber.


In particular, many other seeds, including flax, pumpkin, and chia seeds, contain high amounts of magnesium. Of these, about 150 mg of magnesium is mainly found in one ounce (28 grams) of pumpkin seeds. In addition, these seeds are rich in iron, monounsaturated fat, and omega-3 fatty acids. In addition, the amount of fiber in them is also very high.

Fatty fish

Fish, especially fatty fish, is considered very beneficial for health. Magnesium is found in large amounts in many types of fish such as salmon, mackerel, and halibut. Half a piece of salmon contains about 53 milligrams of magnesium. In addition, fish is rich in potassium, selenium, B vitamins, and many other nutrients.