Written by Awes khan certified supplement specialist and nutritionist

What are the best sources of magnesium

The Best Sources of Magnesium: A Guide to This Essential Mineral

Magnesium is a crucial mineral that plays a key role in over 300 biochemical processes in the body, including muscle function, nerve function, energy production, and bone health. Despite its importance, many people don’t get enough magnesium from their diets. If you're looking to boost your magnesium intake naturally, here are some of the best sources of this essential nutrient.

1) Nuts and Seeds

Nuts and seeds are among the richest sources of magnesium. They are also packed with healthy fats, fiber, and protein, making them a great addition to a balanced diet.

- Pumpkin seeds: 156 mg per ounce (37 percent of the recommended daily value) Almonds 80 mg per ounce (19% of the DV)

Cashews 74 mg per ounce (18% of the DV)

Chia seeds 95 mg per ounce (23% of the DV)

2) Leafy Green Vegetables

Magnesium, along with a number of other necessary vitamins and minerals, is abundant in dark leafy greens. - Spinach – 157 mg per cup (37% of the DV)

- Swiss chard – 150 mg per cup (36% of the DV)

- Kale: 47 mg per cup, or 11 percent of the DV

3) Whole Grains

Whole grains not only provide fiber and essential nutrients but are also good sources of magnesium.

Brown rice contains 86 mg per cup (20 percent of the DV). - Quinoa– 118 mg per cup (28% of the DV)

- Oats– 57 mg per half-cup (14% of the DV)

4) Legumes

Legumes are excellent plant-based sources of protein and magnesium, making them a great choice for vegetarians and vegans.

- Black beans– 120 mg per cup (29% of the DV)

- Lentils – 71 mg per cup (17% of the DV)

- Chickpeas– 79 mg per cup (19% of the DV)

5) Fish and Seafood

Certain types of fish and seafood are rich in magnesium while also providing omega-3 fatty acids and protein.

- Salmon – 26 mg per 3 ounces (6% of the DV)

- Mackerel – 82 mg per 3 ounces (20% of the DV)

- Halibut– 90 mg per 3 ounces (22% of the DV)

6) Dairy Products

Dairy products can contribute to your daily magnesium intake while also providing calcium and protein.

- Yogurt– 42 mg per cup (10% of the DV)

- Milk– 24 mg per cup (6% of the DV)

- Cheese– Varies by type but provides small amounts of magnesium

7) Dark Chocolate

For those with a sweet tooth, dark chocolate is a delicious way to increase magnesium intake.

- Dark chocolate (70-85% cocoa)– 64 mg per ounce (15% of the DV)

8. Fruits

Some fruits also offer a good amount of magnesium while being rich in antioxidants and vitamins.

- Bananas: 32 mg per medium banana, or 8 percent of the daily value - Avocados – 58 mg per avocado (14% of the DV)

- Figs– 50 mg per cup (12% of the DV)

9) Tofu and Soy Products

Soy-based foods, especially tofu, are high in magnesium and protein, making them great for plant-based diets.

- Tofu contains 53 mg per half-cup (13 percent of the DV). - Edamame– 100 mg per cup (24% of the DV)

10) Water with a lot of magnesium

Magnesium naturally occurs in some mineral waters, boosting daily intake. The amount of magnesium in bottled mineral water can be found on the label. "How to Acquire Enough Magnesium" The recommended daily intake of magnesium varies by age and gender:

Men:

400-420 mg per day

Women:

310-320 mg per day

To ensure you're getting enough, focus on incorporating a variety of magnesium-rich foods into your diet. If you suspect a deficiency, talk to your doctor about dietary changes or magnesium supplements.

Magnesium is essential for overall health, and there are plenty of natural food sources to help you meet your daily needs. There are numerous delicious and nutritious ways to increase your magnesium intake and support your well-being, whether you like nuts, seafood, whole grains, or both. Would you like some ideas for meals that make use of these foods high in magnesium? In the comments, let me know!