Foods high in magnesium include a variety of nutrient-dense options across different food groups:
- Seeds : Pumpkin seeds, flaxseeds, chia seeds, and sesame seeds are very rich in magnesium. For example, pumpkin seeds provide about 168 mg of magnesium per ounce (28 g), which is 40% of the daily value (DV)
- Nuts : Almonds, cashews, Brazil nuts, and hazelnuts are excellent sources. A 1-ounce serving of cashews contains about 83 mg of magnesium (20% DV)
- Legumes and Beans : Black beans, black-eyed peas, chickpeas, lentils, and soy products like tofu and tempeh are high in magnesium. Cooked black beans have about 120 mg per cup (29% DV)
- Whole Grains : Brown rice, millet, quinoa, buckwheat, wheat, oats, and barley provide magnesium. For instance, cooked buckwheat has 86 mg per cup (20% DV)
- Leafy Green Vegetables : Dark green vegetables such as spinach, Swiss chard, beet greens, and artichokes are good sources. Boiled spinach contains about 112 mg per 100 g
- Fruits : Avocados and bananas are notable fruit sources. One medium avocado has 58 mg (14% DV), and a large banana has 37 mg (9% DV)
- Fatty Fish : Salmon, mackerel, and halibut contain magnesium, with cooked salmon providing about 30 mg per 100 g (7% DV)
- Other sources : Dark chocolate (especially high cocoa content) is also rich in magnesium, providing about 89 mg per 100 g
Including a variety of these foods in your diet can help ensure adequate magnesium intake, which supports many bodily functions including muscle and nerve function, blood sugar control, and bone health
