Foods High in Magnesium

Magnesium from food is the most natural and well-regulated way to maintain steady levels in the body. It comes packaged with fiber, B vitamins, and phytonutrients that enhance absorption and support mental health. Many plant-based foods contain magnesium in significant amounts and are easy to include in everyday meals.

• Pumpkin seeds offer around 150 milligrams of magnesium per ounce

• Chia seeds provide close to 100 milligrams per ounce

• Almonds contain about 80 milligrams per ounce

• Cashews give 70 to 80 milligrams per ounce

• Legumes such as black beans, soybeans, and chickpeas contain 70 to 120 milligrams per cooked cup

• Whole grains like quinoa and buckwheat provide 80 to 90 milligrams per cooked cup

• Leafy greens such as spinach deliver over 150 milligrams per cooked cup

• Dark chocolate with at least 70 percent cocoa offers about 65 milligrams per ounce

• Avocados contain roughly 58 milligrams per medium fruit

• Fatty fish such as salmon contain about 30 milligrams per 100 grams

• Bananas offer about 35 milligrams per large fruit

These foods support a healthy nervous system and help regulate neurotransmitters involved in mood, sleep, and stress response.

References

1. U.S. Department of Agriculture, FoodData Central. https://fdc.nal.usda.gov/

2. National Institutes of Health, Office of Dietary Supplements. Magnesium Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

3. Volpe SL. Magnesium in disease prevention and overall health. Advances in Nutrition. 2013;4(3):378S–383S.
   https://doi.org/10.3945/an.112.003483

4. DiNicolantonio JJ, O’Keefe JH, Wilson W. Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis. Open Heart. 2018;5(1):e000668.
   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5783146/