Magnesium is essential for bone health, muscle function and blood pressure regulation, yet nearly half of Americans don’t meet daily requirements. Deficiency can cause cramps, fatigue and cardiovascular risks. Top magnesium-rich foods outperforming almonds (76.5 mg/oz): cooked spinach (157 mg/cup, 38% DV), which is also rich in folate, iron and vitamins; pumpkin seeds (156 mg/oz, 37% DV), which is high in iron, zinc and plant protein; chia seeds (111 mg/oz, 26% DV), which is packed with omega-3s, fiber and antioxidants; Brazil nuts (107 mg/oz, 25% DV), which is excellent source of selenium and healthy fats; and edamame (99 mg/cup, 24% DV),…
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