Magnesium does many things within the human body. Its physiological functions are essential. Magnesium is a key factor for muscle contractions and relaxation, and it helps neurological signals in muscles. Magnesium also helps mitochondria to produce energy involving enzymes, like breakdown glucose, where the physiochemical energy is stored. It is crucial to maintain bone health; it works in conjunction with calcium and vitamin D. Through regulating blood pressure, magnesium helps the function of the heart, too. Since magnesium increases insulin sensitivity, it is a well-known nutritional supplement for diabetics. Magnesium also balances other minerals and electrolytes, like sodium, potassium, and calcium, to help cells function properly. The synthesis of DNA, RNA, and protein is also regulated by magnesium.
There are numerous reasons why we should take magnesium regularly. Adequate dietary intake is available through a well-balanced diet. Here are the best foods for magnesium intake.

Potatoes
Potatoes rich in magnesium. Even potato battery in school uses plenty of magnesium as their energy source through an oxidative chemical reaction. One medium-sized potato contains about 50 mg of magnesium. Potatoes are rich not only in magnesium but also in potassium and calcium. With these minerals, potatoes are very helpful in reducing blood pressure, even in patients with hypertension (1). As seen in a clinical trial, a potato diet is recommended through this mechanism. Some human cohort studies have reported beneficial associations between potato consumption as part of a healthy lifestyle and heart-related health (2). Also, potatoes may reduce inflammation and metabolic risk.

Pumpkin seed
1 oz of roasted pumpkin seeds has 156 mg of magnesium. Pumpkin seeds are usually condensed as waste products, but they are rich in minerals, fiber, good fatty acids, and phytosterols. The high magnesium content in pumpkin seed oil is credited with lessening the risks of coronary heart attack (3). In a study, pumpkin seeds as a dietary supplement have exposed the same effects as the calcium channel blocker drug amlodipine (4). Additionally, the seed impacts blood glucose, cholesterol, immunity, liver function, and prostate gland. Other seeds like sunflower and almonds also have lots of magnesium, too.

Leafy greens
Leafy greens contain chlorophyll as it is green. Green vegetables are rich in magnesium because this chlorophyll has magnesium as a form of porphyrin chelate. A cup of spinach has more than 150 mg of magnesium, and kale and Swiss chard have almost the same amount. Magnesium intake through these leafy greens is absolutely helpful to lower blood pressure and blood sugar and increase bone mineral density. And experimental and clinical studies suggest magnesium intake may decrease blood triglyceride and increase high-density lipoprotein cholesterol levels (5).

Whole Grains
Whole grains, brown rice, quinoa, oats, and wheat are good magnesium sources. Such foods not refined have very high magnesium content. Refineds have generally low magnesium content. Research on whole grain diet on risk of cardiovascular disease, people in the whole-grain group have improved Total, LDL, and HDL cholesterol levels than refined-grains (6).

Beans
Like whole-grains, legumes, such as black beans, chickpeas, lentils, and kidney beans, are magnesium-rich sources. Tofu, made of soybeans, is also a good choice for the intake of magnesium with proteins. Beans also produce potassium, calcium, iron, and many.

Water
Water is a variable source of intake; typically, water with increased “hardness” has a higher concentration of magnesium salts. The salt lake water supplement, which has a high natural Mg content of 7.1%, exerted clinical benefit as a Mg supplement in patients with mild type 2 diabetes mellitus (7). Water is also a good source of magnesium; that’s why we find mineral water.

Most intake of magnesium in US is obtained from vegetables, fruits, grains, and nuts, we can find easily. It is also important to take magnesium in proper amounts; excessive intake can lead to toxicity. Adequate dietary intake of magnesium is generally achievable through a well-balanced diet that includes magnesium-rich foods.

References
1) Mark C Houston 1, Karen J Harper. Potassium, magnesium, and calcium: their role in both the cause and treatment of hypertension. J Clin Hypertens (Greenwich). 2008 Jul;10(7 Suppl 2):3-11.
2) Carla R. McGill,Anne C. Kurilich &Jean Davignon. The role of potatoes and potato components in cardiometabolic health: A review. Annals of Medicine, 2013; 45: 467–473
3) Qamar Abbas Syed. Nutritional and Therapeutic Importance of the Pumpkin Seeds. Biomed J Sci & Tech Res. 2019, 15798.
4) Aliaa E M K El-Mosallamy 1, Amany A Sleem, Omar M E Abdel-Salam, Nermeen Shaffie, Sanaa A Kenawy. Antihypertensive and cardioprotective effects of pumpkin seed oil. J M ed Food. 2012 Feb;15(2):180-9.
5) Ka He MD, 1 Yiqing Song MD, ScD, 2 Rashad J. Belin PhD, 1 Youguo Chen PhD 3. Magnesium Intake and the Metabolic Syndrome: Epidemiologic Evidence to Date. Le Jacq. 2007, 1559
6) Heather I Katcher, Richard S Legro, Allen R Kunselman, Peter J Gillies, Laurence M Demers, Deborah M Bagshaw, Penny M Kris-Etherton. The effects of a whole grain–enriched hypocaloric diet on cardiovascular disease risk factors in men and women with metabolic syndrome. The American Journal of Clinical Nutrition Volume 87, Issue 1, January 2008, Pages 79-90.
7) Kuninobu Yokota. Clinical Efficacy of Magnesium Supplementation in Patients with Type 2 Diabetes. Journal of the American College of Nutrition. Volume 23, 2004.

Top 5 magnesium-rich foods
Potatoes are rich in magnesium. Potatoes are very helpful in reducing blood pressure and cardiovascular health.
1 oz of roasted pumpkin seeds has 150 mg of magnesium. The high content of magnesium reduces the risk of coronary heart attack. And this seed is very good for your prostate gland.
Green vegetables are rich in magnesium because their chlorophyll has a lot of magnesium as a form of porphyrin chelate. Helpful to lower blood pressure and blood sugar and increase bone mineral density.
Whole grains, brown rice, quinoa, oats, and wheat. Improved Total, LDL, and HDL cholesterol levels were reported after dietary refined grains.
Soybeans is also a good choice for the intake of magnesium with proteins. Beans are also rich in potassium, calcium, iron, and many.
Water is a source of many minerals, including magnesium. Find mineral water to absorb more magnesium after meals.