Magnesium rich foods

Magnesium plays a very vital role in the normal functioning of our body. Without it, your muscles can't move the way they're supposed to. Your nerves won't send and receive messages. Magnesium also keeps your heart rhythm steady, blood sugar levels balanced, and your joint cartilage healthy. It helps your body make protein, bone, and DNA. 
Food listed below are rich in magnesium and should be included in your diet regularly to keep up your required magnesium levels.  

Dark Chocolate- The variety with at least 60-70% cocoa is magnesium rich. 30 grams of dark chocolate contains about 65 mg of magnesium.

Avocado- Along with being rich in potassium, B vitamins, Vit K, fibers and good fats, Avocado is also rich in magnesium. 100 grams of avocado contains about 29 mg of magnesium.  

Mix of nuts of cashew, almonds, pistachios, hazelnuts and walnuts is against the background of brown fabric of burlap. Nuts as structure and background, macro

Nuts- Many nuts are a rich source of magnesium. A 28g serving of almonds contain about 80mg calcium, while a similar serving of roasted cashew nuts contains about 72mg.  

Seeds- Seeds are incredibly healthy. Flax seeds, chia seeds and pumpkin seeds are very rich in magnesium.  28g serving of roasted pumpkin seeds contains about 150mg magnesium and similar serving of whole flax seeds contains 40mg of magnesium.  

Legumes- Legumes are also very rich in magnesium. 100 grams of boiled chickpeas contains about 48mg magnesium.  ½ cup of cooked lima beans (vaal) has about 40mg of magnesium.  

Tofu- Tofu is a rich vegetarian source of proteins and also magnesium. 100 gram serving gives 10grams proteins and 35mg of magnesium.  

Quinoa- The pseudocereal Quinoa is also a rich source of magnesium. 1/2 cup of cooked quinoa has 60mg of Magnesium.  

Brown rice- 1 cup of cooked brown rice contains about 86mg of magnesium. 

Tuna- A 100 gram serving of cooked tuna has about 64mg magnesium.

Leafy vegetables - Leafy greens are highly nutritious and many types are loaded with magnesium. A 180gram serving of cooked spinach contains 158mg magnesium. Other leafy vegetables rich in magnesium include kale, turnip greens, mustard greens etc.  

Be sure to eat a balanced diet that includes some of the foods listed above to boost your intake of magnesium and many other important nutrients.