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Does 85% dark chocolate have magnesium?

Decadent Dark Chocolate Is Your Go-to Magnesium Treat Think of dark chocolate as a great way to get your magnesium fix while also indulging. One oz, or about one square, of 70 to 85 percent dark chocolate provides 64.6 mg of magnesium, which is 15.4 percent of the DV, for 170 calories, per the USDA.

everydayhealth.com - Top Healthy Foods High in Magnesium | Everyday Health

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Time to make some dietary changes to boost energy and build a healthy immune system? While magnesium is considered a minor nutrient, it plays a significant role in your overall health and is essential to every function and tissue in the body. In general, to provide magnesium to your body, the National Institutes of Health recommends looking for foods packed with dietary fiber, including:

Almonds

Avocados

Black beans

Bran cereal

Brown rice

Cashews

Cereal (shredded wheat)

Edamame

Kidney beans

Oatmeal

Peanut butter

Peanuts

Potatoes with skin

Pumpkin

Raisins

Soy milk

Spinach

Whole-grain bread

Yogurt

Not only do magnesium-rich foods support a healthy immune system and improve bone health, they may play a role in preventing certain cancers, according to a study published in June 2017 in the European Review for Medical and Pharmacological Sciences. Foods with magnesium have been found to help improve heart health, prevent stroke, and even potentially reduce your risk of dying from a heart attack. Additionally, magnesium foods help to support normal nerve and muscle function and keep your heartbeat in sync. A study published in October 2017 in Molecular Nutrition and Food Research found that a nutritionally balanced vegan diet filled with fresh fruit and vegetables lowered triglycerides, insulin, and cholesterol in study participants when compared with a healthy, controlled omnivorous diet (both plant and animal foods). A plant-based diet includes magnesium-rich fruit, vegetables, beans and peas, grains, soy, seeds, and nuts. A vegetarian diet is plant-based, but a vegan diet excludes all meat, dairy, and animal products, notes Medline Plus. A study published in February 2014 in Diabetes Care reveals that a high daily magnesium intake may help reduce the risk of type 2 diabetes by up to 32 percent. Meanwhile, a 2013 article published in Pharmacological Reports reveals that supplementing with magnesium may help ward off depression.

RELATED: How Magnesium Keeps Your Heart Rhythm Healthy

How Can I Raise My Magnesium Quickly Through Diet?

Magnesium supplements are available over the counter at most supermarkets and pharmacies, but registered dietitians say it is preferable to eat whole foods containing magnesium naturally to prevent a magnesium deficiency. While your body absorbs between 30 and 40 percent of the magnesium you eat, magnesium deficiency may happen due to an underlying health condition, alcoholism, or certain medication, per the National Institutes of Health. In fact, nearly two-thirds of the Western world doesn’t get the recommended daily intake of magnesium, according to a September 2017 review published in Scientifica. The U.S. Department of Health and Human Services recommends that American adults get between 310 to 420 milligrams (mg) of magnesium daily.

RELATED: Heart-Healthy Diet Makeovers

Check out the following foods high in the macromineral magnesium, including dark leafy greens, nuts and seeds, fish, soybeans, avocados, bananas, dark chocolate, and fat-free or low-fat yogurt.

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