Magnesium is an essential mineral that your body needs. It’s responsible for hundreds of important body processes, including those that control how your muscles and nerves work.  However, nearly seven out of 10 UK adults fall short of the recommended daily allowance partly due to our increasing love of nutrient-poor processed foods and takeaways.

Not only does magnesium help to support a healthy immune system and improve bone health, but it may help to prevent the inflammation associated with certain cancers.  Magnesium-rich foods have been found to increase heart health, help prevent stroke, and could even cut your risk of dying from a heart attack.  Additionally, they can help to support normal nerve and muscle function and keep your heartbeat in sync.

Here are 4 foods that can help you boost your magnesium intake:

Dark Chocolate
Dark chocolate is as healthy as it is delicious and is very rich in the mineral, with 64 mg in a 1-ounce (28-gram) serving — that’s 16% of the RDI. We may be biased, but we love a bit of Ombar!

Avocados
The avocado is incredibly nutritious and a great source of magnesium – providing approximately 15% of the RDA. They are also high in potassium, a great source of fibre, rich in B vitamins and vitamin K and of course an essential component for your squares on Instagram.

Nuts
Almonds, Cashews and Brazil nuts are particularly high in this mineral.  They’re also a great source of fibre, high in selenium and some can be anti-inflammatory.

Tofu
Tofu is a staple food in vegetarian diets due to its high protein content. Made by pressing soybean milk into soft white curds, it’s also known as bean curd.  A 3.5-ounce (100-gram)serving has 53 mg of magnesium, which is 13% of the RDI.

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