A critical mineral in the human body, magnesium is required for maintaining metabolism, blood pressure, and immunity. Magnesium deficiency causes symptoms like nausea, irritability, weakness, muscle cramps, anxiety, insomnia, and fatigue.

It is essential to maintain a regular daily intake of 400 mg of magnesium. Some foods are rich sources of magnesium and should be included in the diet to avoid suffering from a magnesium deficiency.

Dark chocolate
Dark chocolate is rich in magnesium. An ounce or 28 gm serving of dark chocolate contains around 64 mg of the magnesium. Dark chocolate is also rich in copper, iron, and manganese. It contains prebiotic fiber that encourages the growth of healthy bacteria in the gut. It is loaded with antioxidants called flavanols, which are good for heart health. Choose a bar of chocolate that has more than 70% cocoa to enjoy its benefits.

Avocados
Avocados are rich in magnesium. A medium-sized avocado provides 58 mg of the mineral. Avocados are filled with many other nutrients like potassium, vitamin B, and vitamin K. They are a good source of monounsaturated fat, which aids in better heart function. The fruit is also rich in fiber and can reduce inflammation and cholesterol.

Nuts
Almonds, cashews, and Brazil nuts are good sources of magnesium. They also contain fiber, selenium, and heart-healthy fats. Include a variety of nuts in your diet to reduce inflammation, keep the heart healthy, maintain blood sugar levels, and reduce appetite.

Legumes
Legumes like beans, lentils, soybeans, peas, and chickpeas are a good source of many minerals and nutrients like magnesium, potassium, protein, fiber, iron, and vitamin K.

Tofu
Tofu is popular as an excellent source of protein. It is also rich in magnesium, selenium, calcium, iron, and manganese. A 100 gm or 3 oz serving of tofu consists of 53 mg of magnesium.

Seeds
Seeds contain high levels of magnesium. An ounce of pumpkin seeds contains 150 mg of magnesium. They are also excellent sources of antioxidants, iron, and omega-3 fatty acids. Include a variety of seeds like chia seeds, pumpkin seeds, flax seeds, and others in your diet to fight magnesium deficiency.

Whole grains
Whole grains like wheat, oats, quinoa, barley, and rice are rich in vitamin B, selenium, fiber, manganese, and magnesium. Consuming whole grains decreases inflammation and reduces the risk of heart disease. Try to include unprocessed whole grains to receive maximum health benefits.

Banana
Bananas are a tasty and easily available source of magnesium. They are a storehouse of many nutrients like potassium, vitamin C, vitamin B6, fiber, and manganese. One large banana has around 37 mg of magnesium. However, ripe bananas are not suitable for diabetics as they have a high sugar and carb content.

Leafy green vegetables
Leafy green vegetables like kale, spinach, mustard greens, collard greens, and turnip greens are loaded with magnesium and other nutrients. Consuming these helps fight magnesium deficiency and also improve overall health.

These foods will not only help to fight magnesium deficiency but will also help in maintaining a healthy body. You can eat them raw or prepare a variety of dips, salads, and curries.