Spinach is often associated with magnesium, but it is not necessarily the richest source of this important mineral. Several common foods contain higher amounts and can be easily incorporated into the daily diet.
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The body needs magnesium for a wide range of vital functions. Health highlighted several dietary sources that can help provide the mineral.
Pumpkin seeds
Pumpkin seeds top the list of magnesium-rich options, with the same amount providing around six times as much magnesium as cooked spinach. They also provide protein, fiber, zinc and iron, and can be added to salads and oatmeal or eaten roasted.
Chia seeds
One ounce (28 grams) of chia seeds provides around 22% to 30% of the daily magnesium requirement, depending on age and sex. Chia seeds are also rich in fiber and omega-3 fatty acids.
Almonds
Almonds also contain more magnesium than spinach, with 100 grams providing around three times the amount found in the same weight of spinach. They also contain protein, fiber and healthy fats.
Cashews
Every 100 grams of cashews provides around 251 milligrams of magnesium, along with potassium, fiber and healthy fats. They can be eaten on their own or added to salads and various meals.
Dark chocolate
Chocolate lovers can also get magnesium from dark chocolate. One hundred grams of dark chocolate containing 70% to 85% cocoa provides around 228 milligrams of magnesium.
Experts recommend choosing varieties containing at least 70% cocoa and consuming them in moderation because of their calorie content.
