These 10 magnesium-rich foods have benefits for sleep, heart health and blood sugar

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These 10 magnesium-rich foods have benefits for sleep, heart health and blood sugar

Too often overlooked, magnesium is an

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that plays a role in all kinds of bodily systems. If you’re not getting enough, you might develop muscle cramps and even heart issues, dietitians say.

“Magnesium is a vital mineral,” registered dietitian Grace Derocha tells TODAY.com.

“It’s involved in a lot of different physiological functions of our body,” says Derocha, who is a spokesperson for the National Academy of Nutrition and Dietetics. That includes everything from metabolism, muscle and nerve function and bone health to regulating your blood sugar and heart health.

Magnesium has also gotten a lot of attention recently for its ability to help regulate sleep, and magnesium powder is a key ingredient in the TikTok-favorite “

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How much magnesium should you eat?

Many of us aren’t getting quite enough magnesium in our diets.

The recommended daily amount of magnesium depends on your age, Derocha says, but generally adult men should aim for 400-430 milligrams per day while adult women should try to get 310-320 milligrams each day.

“We’re generally not meeting those requirements,” Shelly Wegman, registered dietitian at UNC Rex Nutrition Services, tells TODAY.com. “It depends on the quality of your diet.”

A lot of people don’t get enough magnesium because it’s found in green leafy vegetables, beans, lentils, nuts and seeds and whole grains — foods that often get left out of the

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“So if you’re not eating a varied diet, it can be really easy to miss out on (magnesium),” Wegman says.

Another challenge is that the body only absorbs 30-50% of the magnesium we take in, Derocha says, and “if your

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is not the healthiest, it can affect your magnesium absorption.” That’s why it’s always a good idea to keep magnesium in mind — and to keep aiming for those daily amounts.

Luckily, we can get a good amount of magnesium directly from food. And foods that are rich in magnesium — like nuts, seeds and dark leafy greens — have plenty of other great benefits, too, dietitians say.

Health benefits of magnesium

Magnesium is an essential mineral, meaning we need it to

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First, magnesium helps with metabolism and energy. Magnesium is a co-factor for enzymes that help create ATP, the body’s primary energy source, Derocha says. “So that’s a pretty cut-and-dry reason why we need magnesium for muscle and nerve function,” she adds.

This mineral also plays an important role in regulating muscle contractions and, therefore, preventing muscle cramps. Along with other minerals like potassium and calcium, magnesium is part of the “electrolyte family,” Derocha says, so keep magnesium in mind when

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Magnesium’s role as an electrolyte also has impacts on heart health, Derocha says, and having an adequate intake of magnesium is associated with a reduced risk for heart disease and lower blood pressure.

Not getting enough magnesium increases your risk for sudden cardiac death and

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, Wegman adds.

Magnesium is also a major player in bone health. In fact, up to 60% of the magnesium in our bodies is stored in bones, “so it helps contribute to bone density, especially for women,” Derocha explains.

If you’re keeping tabs on blood sugar, magnesium is part of the equation there, too: It “helps improve our insulin sensitivity, therefore helping to metabolize glucose,” Derocha says.

Finally, when it comes to sleep and relaxation, magnesium helps the body regulate both the natural production of melatonin and the action of GABA, a hormone neurotransmitter involved in many nervous system processes.

“Low levels of GABA can really reduce sleep quality and give you a little bit more anxiety,” Derocha says. “Who wants that?”

Some people are particularly at risk for not getting enough magnesium, Wegman says, including older adults, people with gastrointestinal conditions (like irritable bowel disease) and those with

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Foods high in magnesium

You can find good amounts of magnesium in a lot of healthy foods. In general, the dietitians say, opt for whole foods over processed foods, particularly nuts, seeds, dark leafy greens and legumes.

Here are some foods that contain the highest levels of magnesium per serving:

Pumpkin seeds

Considered one of the

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you can eat, an ounce of

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will grant you a whopping 156 milligrams of magnesium. That serving will also provide 8 grams of

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along with fiber, calcium and zinc.

Quinoa

While often used as a grain, quinoa is technically a seed and, therefore, packed with a little

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. Along with the fiber, healthy **** and protein you’d expect from a seed, a cup of cooked quinoa comes with 118 milligrams of magnesium.

Chia seeds

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are packed with

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, and an ounce of the little seeds will also give you 111 milligrams of magnesium. For a fiber- and magnesium-rich breakfast, try one of Derocha’s favorite dishes:

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. If you’re not ready to fully commit to chia seeds yet, try sprinkling them into

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for a similarly easy breakfast.

Almonds

Grab a handful of almonds for a satisfying, crunchy snack. Just one ounce of

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will provide about 80 milligrams of magnesium, plus protein, fiber and a good amount of vitamin E.

Spinach

It’s no secret that

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like spinach, chard and kale are great for you. While they’ll all contain some magnesium, spinach is the standout: One half-cup of cooked spinach (about one or two cups raw), will contain around 78 milligrams of magnesium, Derocha says.

Cashews

Along with almonds, cashews are a wonderfully magnesium-rich nut. You’ll find about 74 milligrams of magnesium in an ounce of cashews. And, due to their softer texture, you’ll find

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in many vegan cheeses.

****** beans

Legumes like ****** beans are known for being high in fiber and a plant-based, filling protein, but they also come with a dose of magnesium — about 60 milligrams per half-cup. ****** beans are also a

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Avocado

A go-to source of heart-healthy fats and vitamin E, a serving of avocado also provides some magnesium. In a whole medium avocado, you’ll get 58 milligrams of magnesium. And in a standard serving (a third of an avocado), you’ll

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Dark chocolate

Yes,

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can be a source of magnesium, too! Look to dark chocolate — in the range of 70-85% cocoa — for a dose of this mineral. One ounce of dark chocolate provides about 50 milligrams of magnesium.

Salmon

While fish, meat and poultry are generally not the best food sources of magnesium, salmon does provide a relatively good amount, Derocha says. You’ll get 26 milligrams of magnesium in 3 ounces of cooked salmon. Of course,

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, too, including heart-healthy fats and satisfying protein.

Mix and match to make magnesium-rich meals

Looking at the list above, it’s probably easy to see how to fit some of these foods into your meals for more magnesium.

And, the dietitians say, you can start putting magnesium-rich foods together in a meal to get even more of this essential mineral at once.

For instance:

Top your chia seed pudding with berries, nuts and seeds.

Add ****** beans and avocado to a whole-grain wrap or quesadilla.

Enjoy a white bean and spinach

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or soup.

Top your avocado toast with some pumpkin seeds and spices.

These meals are all packed with magnesium. So, with a little planning, “it’s really not hard to meet those guidelines,” Wegman says.

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