Context:

Dark chocolate, specifically 70-85% varieties, contains 64.6 mg of magnesium per ounce, contributing over 15% of the daily value. However, several other foods offer significantly higher magnesium content. For instance, pumpkin seeds lead with 168 mg per ounce, while spinach and amaranth also provide substantial amounts, supporting essential bodily functions like nerve signaling and muscle contraction. These foods also contribute to overall health, including better blood sugar and cholesterol management. As awareness of dietary magnesium grows, incorporating these foods could enhance nutritional intake and promote better health outcomes.

Dive Deeper:

• Pumpkin seeds, with 168 mg of magnesium per ounce, are also rich in protein (8 g) and fiber (1.7 g), aiding in satiety and muscle maintenance while supporting blood sugar and cholesterol levels.

• Spinach provides 157 mg of magnesium per cooked cup and contains 4.3 g of fiber, contributing to gut health and reducing the risk of chronic diseases such as diabetes and heart disease.

• Amaranth, a gluten-free grain, contains 123 mg of magnesium per half-cup cooked and is high in protein and iron, potentially helping with anemia.

• Brazil nuts offer 107 mg of magnesium per ounce and are notable for their selenium content, which supports thyroid function and cellular protection.

• Chia seeds provide 95 mg of magnesium per ounce and are rich in omega-3 fatty acids, which benefit heart health and reduce inflammation.

• Soybeans, cooked, contain 74 mg of magnesium per half-cup and are high in protein (15 g) and fiber (5 g), with potential benefits for menopausal symptoms due to isoflavones.