Magnesium is an essential mineral in human physiology. Along with potassium and calcium, it is crucial for good health. It occurs as Mg²⁺ cations inside the body in many bimolecular entities like DNA and in many cardinal enzymes involved in the metabolic pathways. It is the indispensable central element of the chlorophyll molecule, the chief molecule for photosynthesis in plants and indirectly the reason for the existence of different life forms on earth.
 

Magnesium cations occur in close proximity of many enzymes and function as cofactors. Directly or indirectly, magnesium is involved in more than 300 biochemical reactions in our body. A large part of this mineral is deposited in the bones and helps maintain optimum bone mineral density.
 

Magnesium ions are important for the nervous system to transmit nerve impulses and thus offer immense benefits. Since it plays a determining role in so many enzymatic reactions and physiological functions inside the body, a deficiency of magnesium or absence of magnesium rich food sources from the diet may affect health and cause many disorders including heart complications, gastrointestinal disorders, and neurological difficulties. In order to maintain good health, the daily foods or regular diet should contain sufficient magnesium. The average daily requirement of magnesium for optimal health benefits to the human body is 300 to 400 milligrams per day.

Whole grains, green vegetables, and fish are rich sources and offer numerous health benefits. Sources like oatmeal and bran flakes are rich sources in your breakfast and have other health benefits as well. A single cup of oatmeal in the diet provides approximately 58 milligrams. A few slices of bread in the diet can add an extra 10 to 15 milligrams.
 

Green leafy vegetable food sources like broccoli, spinach, soybeans, peas, and asparagus are rich in magnesium and thus must be included in the regular diet. One hundred grams of spinach contains 80 milligrams while 100 grams of beans contain 85 milligrams of magnesium and have effective health benefits and are considered good food sources for this mineral.

Some of richest food sources are nuts like almonds and peanuts and sunflower, sesame, and pumpkin seeds. Both nuts and seeds are very beneficial for health. One hundred grams of pumpkin seeds contain 530 milligrams of magnesium.

Fruits like bananas, oranges, cherries, pineapples, and avocados are rich sources and have multiple health benefits. A medium-sized banana contains about 33 milligrams.
 

Nonvegetarian food sources, especially fishes like mackerel, halibut, and shrimp are rich sources and benefit health. One hundred grams of mackerel provides about 95 milligrams.

Dairy foods such as milk, butter, cheese, and yogurt are also rich sources with 100 grams of yogurt containing 20 milligrams.

Chocolate aids good mood and is healthy for a balanced diet. A 100 grams of dark chocolate provides 320 milligrams.

To maintain a healthy level of magnesium, a balanced diet should contain whole grains, legumes, vegetables, fruits, and milk. With the benefits these rich and healthy food sources bring to the regular diet, meeting your daily requirements becomes easy.