Experts talked about the best sources of magnesium in the diet.

Magnesium is vital for the health of the heart, bones, blood pressure and sugar metabolism, and it can be obtained not only from supplements. Nuts, seeds, legumes, whole grains, fruits, vegetables, dairy products, and even dark chocolate help maintain magnesium levels naturally. This was reported in the Verywell Health journal.

Nuts and seeds are among the best sources of magnesium. Almonds contain 80 mg of magnesium per ounce, cashews provide 74 mg, hemp seeds provide 210 mg per three tablespoons, and pumpkin seeds provide 165 mg. These foods are also rich in healthy fats, protein, and fiber.

In addition, legumes, including black beans and lentils, are rich in magnesium, fiber, and protein. A cup of cooked black beans contains 120 mg of magnesium, while lentils contain about 71 mg per cup. Whole-grain foods such as quinoa, buckwheat, and whole-grain bread also supply the body with magnesium. A cup of quinoa contains 118 mg, buckwheat contains about 86 mg, and six whole—grain crackers provide about 30 mg of magnesium.

Dairy products, although known for calcium, also contain magnesium. One glass of low—fat milk provides 30.8 mg, a piece of American cheese provides 10.4 mg, and a container of fat-free Greek yogurt contains 16.7 mg of magnesium.

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As noted in the article, dried figs and bananas stand out among the fruits. Dried figs provide about 101 mg, while an average banana contains 31.9 mg. These fruits additionally provide the body with potassium, vitamins and antioxidants. Vegetables, especially leafy ones, are also rich in magnesium. Half a cup of cooked spinach provides 78 mg, baked potatoes provide 43 mg, and half a cup of corn provides 21.9 mg of magnesium.

Dark chocolate contains 48 to 129 mg of magnesium per 100-gram piece, depending on the percentage of cocoa. It is also rich in iron, copper, manganese, and antioxidants that support blood circulation and reduce inflammation.

On September 30, Maria Tolstova, a therapist at the SM Clinic, called less than 400 mg of caffeine per day an acceptable norm for health. According to the expert, excessive coffee consumption can worsen existing diseases of the cardiovascular or digestive system, lead to palpitations, and increase blood pressure.

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