Foods that are rich in magnesium include a variety of plant-based and some animal-based sources:
- Nuts and seeds: Almonds, cashews, Brazil nuts, pumpkin seeds, flaxseeds, chia seeds, and sesame seeds are excellent sources. For example, flaxseed contains about 392 mg of magnesium per 100g, pumpkin seeds about 270 mg per 100g, and almonds about 270 mg per 100g
- Legumes: Beans such as black beans, lima beans, black-eyed peas, chickpeas, kidney beans, and soy products like tofu, tempeh, and edamame are good magnesium sources
- Whole grains: Brown rice, millet, wheat, oats, barley, quinoa, and buckwheat provide magnesium. For instance, cooked buckwheat contains about 86 mg per cup, and quinoa about 64 mg per 100g
- Leafy green vegetables: Dark green leafy vegetables such as spinach, Swiss chard, beet greens, and artichokes are rich in magnesium. Boiled spinach has around 112 mg per 100g, and chard about 86 mg per 100g
- Fruits: Bananas and avocados contain magnesium, with bananas providing about 27-37 mg per 100g and avocado about 25 mg per 100g
- Fish and seafood: Fatty fish like salmon, mackerel, halibut, sardines, tuna, and prawns contain magnesium, with salmon providing around 30-31 mg per 100g
- Other sources: Dark chocolate with high cocoa content (85% or more) is also a good source, containing about 89 mg per 100g
These foods collectively support magnesium intake essential for metabolism, muscle function, and protein use in the body
