Myriad health benefits can be found in the mineral magnesium. According to the National Institutes of Health Office of Dietary Supplements (ODS), the recommended daily allowance (RDA) of magnesium for women ages 31 and older is 320 mg/day. That number is a little higher for men of the same age range at 420 mg/day. Higher doses help decrease body fat, which in turn, lowers blood pressure. It can help keep stress levels down and elevate mood, strengthen bones and act as a migraine preventative. It can cause pretty substantial improvements to one’s health when it’s part of a daily routine. There’s no doubt about it.
Luckily, you don’t have to look very far to find magnesium-rich foods, either. Chances are you’ll find a number of them in your kitchen pantry and refrigerator. Dark chocolate, almonds, cashews, Brazil nuts, avocados, legumes, spinach, kale, greens (mustard, turnip and collard), and seeds of various types, including pumpkin, flax and chia, top the list. In fact, pumpkin seeds pack a mighty magnesium punch with just one ounce, carrying 150 mg of the mineral. Another food that houses high levels of magnesium is black beans, providing 120 mg in a single cooked cup. And let’s not forget bananas, whole grains and fatty fish like salmon, halibut and mackerel. Half a salmon fillet nets 53 mg and a large banana provides 37 mg of magnesium. It’s actually pretty easy to hit the daily recommended dosage of magnesium, so why not give it a try?
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