Hot chocolate made with good quality raw cacao is packed full of magnesium. Magnesium is calming and soothing for the nervous system and muscular system, so it is perfect to help relieve stress and encourage relaxation.
Cocoa is also rich in magnesium, which is a mineral important for so many functions in the body, from energy production to bone health and carbohydrate metabolism. Magnesium can also help for some types of migraines and PMS syndrome.
Pure cacao or cocoa (the roasted version) may contain as much as 499mg of magnesium per 100g*, which is more than 130% of our recommended daily intake.
Dark chocolate can be a sweet way to get your magnesium fix. One oz, or about one square, of 70 to 85 percent dark chocolate provides 64.6 mg of magnesium, which is a good source, per data from the USDA.
As a result, 100g of Candies, chocolate, milk chocolate contain 1.13 mg (2.99% RDA) of magnesium. This is 25% more magnesium than spinach. The recommended daily value of magnesium for this serving is 26%.
Dairy foods such as milk and yogurt are probably one of our main dietary sources of magnesium from a young age - one cup of milk contains around 25mg of magnesium and a serving size of plain low-fat yogurt boasts 42 mg.
Hot cocoa is rich in flavonoids, which improve blood flow. Improved blood flow reduces the chance of blood clots, lowers blood pressure, improves heart health and helps you think better thanks to better blood flow to the brain.
avocado, cubed, 1 cup — 44mg. rice, brown, cooked, ½ cup — 42mg.
Whilst it might not be a good idea to enjoy an extra-indulgent mug of hot chocolate every day, this doesn't mean that you have to avoid it completely – fats are actually an essential part of a healthy, balanced diet, as they are a source of essential fatty acids, which the body can't make itself.
Some contain antioxidants and other healthy phytochemicals. Cacao contains magnesium. However, all substances with caffeine do deplete magnesium.
As a pleasant surprise, dark chocolate – especially premium brand dark chocolates, such as the Lindt 90 dark chocolate – is an excellent source of magnesium, providing up to 16% of your daily magnesium RDA per ounce.
Magnesium deficiency in healthy people is rare but it can be caused by: a poor diet (especially in elderly people or those who don't have enough to eat) type 2 diabetes. digestive problems such as Crohn's disease.
Phytates in the diet bind to magnesium and impair its absorption. However the quantities present in normal diet do not affect magnesium absorption. Other dietary factors that are thought to affect magnesium absorption are oxalate, phosphate, proteins, potassium and zinc.
Peanuts and peanut butter
Peanuts are legumes, not true nuts, however, they are also a good source of magnesium. A quarter-cup of roasted peanuts contains 63 milligrams, for 15% of the DV. You can get 49 milligrams in 2 tablespoons of peanut butter, for 12% of the DV.
Dark chocolates are confirmed as an excellent source of magnesium (252.2 mg/100 g) and iron (10.9 mg/100 g): in chocolate containing 90% cocoa, their content corresponds to, respectively, 67.0% and 80.3 of Nutrient Reference Values (NRV) in the European Union.
Egg is rich in phosphorus, calcium, potassium, and contains moderate amounts of sodium (142 mg per 100 g of whole egg) (Table 3). It also contains all essential trace elements including copper, iron, magnesium, manganese, selenium, and zinc (Table 3), with egg yolk being the major contributor to iron and zinc supply.
Meat and poultry don't have a lot of magnesium, but you can find it in soy, cheese, and yogurt. These meat alternatives are also good magnesium sources: Black-eyed peas.
Whole grains and dark-green, leafy vegetables are good sources of magnesium. Low-fat milk and yogurt contain magnesium as well.