Healthy Foods and Vitamins

Where are Magnesium and Zinc Found

Magnesium sources

Almonds, cashews, and peanuts are healthy snacks rich in magnesium. 30 grams of almonds contain 80 milligrams of magnesium, or the equivalent of 20% of the recommended daily amount, while 30 grams of cashews contain 74 milligrams of magnesium.

Where are magnesium and zinc found

Dark Chocolate

30 grams of dark chocolate contains 64 milligrams of magnesium, in addition to containing antioxidants, which are beneficial for heart health. It is preferable to choose dark chocolate in which the cocoa concentration is 70% or more.

Avocado is a fruit rich in magnesium. A medium-sized fruit contains 58 milligrams of magnesium, which is equivalent to 15% of the recommended daily amount.

Avocados also contain a high percentage of potassium, B vitamins, and vitamin K. It is worth noting that avocados differ from most types of fruits. It is rich in monounsaturated fats that are beneficial for heart health.

Zinc Sources

Beef and chicken are foods rich in protein , and are also a good source of zinc. As 90 grams of skinless grilled chicken breast provides the body with 6% of the recommended daily value of zinc, and eggs also contain zinc, a large egg provides 4% of the recommended daily value of this mineral.


Chickpeas, lentils, and black beans contain zinc, in addition to their other health benefits. A quarter cup of chickpeas contains 7% of the recommended daily value of zinc, while lentils contain 4%, and black beans contain 3%. Legumes are foods rich in protein , vitamins, minerals, and dietary fiber.

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I am Khaliq Alvi. Currently I am doing P.hd on Human Nutrition and Dietetics from Sorbonne University. Previously, I have also done masters in Molecular Nutrition and Food Technology.

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