Feel like something is missing from your life? Chances are it may be magnesium. Magnesium is one of the most important minerals when it comes to maintaining your body health, yet the World Health Organization reported that less than 60 percent of adults in the United States are meeting the adequate intake values for magnesium.

Eating plenty of foods rich in magnesium is key to keeping your magnesium levels up and minimizing the risk of adverse side effects. The current Recommended Daily Allowance(RDA) for adults is between 310 and 420 mg, but the average US intake is around 250 mg.

Magnesium is an important mineral when it comes to maintaining optimal health. In fact, it’s in over 300 reactions in the body and is needed for important bodily functions, including

  • DNA synthesis
  • Muscle contractions
  • Blood pressure regulation
  • Protein synthesis
  • Insulin metabolism
  • Nerve transmission
  • Reproduction

Magnesium deficiency has been linked numerous health conditions, including heart disease, migraines, insulin resistance, type 2 diabetes, Alzheimer’s, and attention deficit hyperactivity disorder.

Below are the top 10 magnesium-rich foods (values from the USDA):

  • Spinach, cooked — 1 cup (39 percent DV)
  • Chia seeds –1 ounce (30 percent DV)
  • Swiss chard, cooked — 1 cup (38 percent DV)
  • Dark Chocolate — 1 square (24 percent DV)
  • Pumpkin seeds, dried — 1/8 cup (23 percent DV)
  • Almonds — 1 ounce (19 percent DV)
  • Black beans — 1/2 cup (15 percent DV)
  • Avocado — 1 medium (15 percent DV)
  • Figs, dried — 1/2 cup (13 percent DV)
  • Yogurt or kefir — 1 cup (12 percent DV)

If you’re getting your magnesium from food sources, you don’t need to worry about any magnesium side effects from eating too much. Excess magnesium from food is simply filtered by the kidneys and excreted through the urine. If you are considering taking a magnesium supplements consult your doctor or medical professional first.

To learn more, check out Lori’s favorite book and website on magnesium: