7 Foods High in Magnesium

Chia seeds are a nutritional powerhouse, offering a remarkable 335 mg of magnesium per 100 grams. In addition to being rich in magnesium, these tiny seeds are packed with fiber, omega-3 fatty acids, and antioxidants, supporting overall health and well-being.

Chia seeds can be effortlessly added to your diet by sprinkling them over yogurt, blending them into smoothies, or using them to create chia pudding. Their versatility and nutrient density make chia seeds an excellent choice for boosting your magnesium intake and enhancing your daily nutrition.

Spinach is a leafy green vegetable that’s an excellent source of magnesium, with about 157 mg per cooked cup. It’s also rich in iron, calcium, and vitamins A and C, contributing to overall health and wellness.

Spinach can be easily incorporated into your diet through salads, smoothies, or cooked dishes, providing a versatile and nutrient-dense option for increasing your magnesium levels.

Black beans are a nutritious legume that offers about 120 mg of magnesium per cooked cup. They’re also high in protein, fiber, and antioxidants, which support heart health, digestion, and overall well-being. Black beans can be used in a variety of dishes, from soups and stews to salads and burritos, making them a versatile and affordable way to boost your magnesium intake.

Almonds are a nutrient-dense snack that’s particularly high in magnesium, providing about 80 mg per ounce (28 grams). They’re also rich in healthy fats, protein, and vitamin E, making them a great choice for supporting heart health, brain function, and skin health. Almonds can be enjoyed on their own, added to salads, or used in various recipes, offering a tasty and convenient way to boost your magnesium intake.

Dark chocolate is not only a treat but also a surprisingly good source of magnesium, offering about 64 mg per ounce (28 grams). It’s also rich in antioxidants and flavonoids, which support heart health and reduce inflammation. Enjoying a small piece of dark chocolate can satisfy your sweet tooth while contributing to your daily magnesium intake.

Avocados are a creamy and nutrient-rich fruit that provides about 58 mg of magnesium per medium avocado. In addition to magnesium, avocados are high in healthy monounsaturated fats, potassium, and fiber, which support heart health, digestion, and weight management. Avocados can be enjoyed on toast, in salads, or as guacamole, offering a delicious and healthy way to increase your magnesium intake.

Bananas are a popular fruit that provides about 32 mg of magnesium per medium banana. They’re also rich in potassium, vitamin C, and fiber, supporting heart health, digestion, and energy levels. Bananas are a convenient and portable snack that can be enjoyed on their own, sliced into cereal, or blended into smoothies, offering an easy way to boost your magnesium intake while on the go.