Some foods that are rich in magnesium include various types of dark leafy greens, nuts and seeds, fish, soybeans, and legumes. Additionally, foods such as avocados, bananas, dark chocolate and low-fat yogurt are also high in magnesium.
Types of dark leafy greens that are high in magnesium include Swiss chard, collard greens, baby spinach and kale. Magnesium rich nuts and seeds include cashews, almonds, sunflower seeds, flaxseeds and pecans. Consuming one half-cup of pumpkin seeds provides close to 100 percent of an adult's daily magnesium needs. Examples of fish that provide magnesium are tuna, halibut and wild salmon. Soybeans are also a good choice, as well as other legumes such as lentils, black-eyed peas, kidney beans and chickpeas. The recommended daily allowance of magnesium is different for children, adult males and females, women who are lactating, and women who are pregnant. RDA also changes as a person in adulthood ages.
Magnesium is vital for the production of energy in the human body. It also helps regulate muscle and nerve function, blood glucose, blood pressure and the synthesis of protein. Additionally, magnesium plays a critical role in transporting calcium and potassium across cell membranes. This is key to maintaining a normal heart rhythm. Approximately 50 to 60 percent of the magnesium in the body is found in the bones, with the remainder in soft tissues.