Magnesium is an essential mineral for a healthy mind and body. Unfortunately, most of us are deficient in this all-important mineral, and that can lead to increased stress and reproductive health problems. So, it’s crucial to include magnesium in your daily diet. If you’re not sure where to start, here are nine magnesium rich foods to enjoy.

Studies show that magnesium can help to reduce PMS symptoms, especially those related to fluid retention, such as breast tenderness and bloating. Magnesium has also been shown to relieve stress by increasing the amount of relaxing GABA receptors in the brain, and by reducing the stress hormone cortisol.

In short, women should be getting adequate amounts of magnesium to better alleviate chronic stress and monthly PMS symptoms.

Doctor of natural medicine, Joshua Axe, recommends these nine magnesium rich foods, along with serving suggestions and magnesium content:

Cooked spinach

1 cup: 39 percent of your recommended daily amount (RDA)

Cooked Swiss chard

1 cup gives you 38 percent RDA

Dark chocolate

1 square is 24 percent RDA

Dried pumpkin seeds

1/8 cup gives you 23 percent RDA

Almonds

1 ounce provides 19 percent RDA

Black beans

1/2 cup is 15 percent RDA

Avocado

1 medium avocado gives you 15 percent RDA

Dried figs

1/2 cup provides 13 percent RDA

Yogurt or kefir

A cup has 12 percent RDA

As you can see, many of the top magnesium rich foods are easy to get your hands on, making it possible to keep your magnesium stores high to help lower stress and beat PMS.