Magnesium is an essential mineral that plays a vital role in over 300 enzyme reactions in your body. From supporting muscle function and heart health to boosting mood and energy, magnesium is a must-have nutrient for overall wellness.
Unfortunately, many people don’t get enough of it. But the good news is — you can easily meet your magnesium needs through the right foods.
Here are 10 delicious and nutritious foods that are rich in magnesium and easy to add to your daily meals.
1. Spinach (1 cup cooked = ~157 mg magnesium)
Leafy greens like spinach are magnesium powerhouses. They’re also packed with iron, fiber, and vitamins A and C.
Add it to smoothies, salads, or stir-fries.
2. Avocados (1 medium = ~58 mg magnesium)
This creamy fruit isn’t just trendy — it’s a great source of healthy fats and magnesium.
Try it on whole grain toast, in salads, or as guacamole.
3. Almonds (1 ounce = ~80 mg magnesium)
A quick snack that’s loaded with magnesium, protein, and heart-healthy fats.
Keep a handful in your bag for an energy boost.
4. Dark Chocolate (1 oz = ~64 mg magnesium)
Yes, chocolate can be healthy — as long as it’s at least 70% cocoa. It’s also rich in antioxidants.
Enjoy a small piece as an afternoon treat.
5. Black Beans (1 cup cooked = ~120 mg magnesium)
Beans are great for your gut and full of fiber, protein, and — you guessed it — magnesium.
Perfect for soups, burritos, or rice bowls.
6. Salmon (3 oz = ~26 mg magnesium)
Not only rich in magnesium, but also packed with omega-3 fatty acids and vitamin D.
Bake or grill for a healthy dinner option.
7. Peanut Butter (2 tbsp = ~49 mg magnesium)
This household favorite is more than just tasty — it’s a solid source of magnesium and protein.
Spread it on toast or add to smoothies.
8. Quinoa (1 cup cooked = ~118 mg magnesium)
A gluten-free grain that’s full of nutrients, fiber, and complete protein.
Use as a base for salads or bowl meals.
9. Bananas (1 medium = ~32 mg magnesium)
Great for pre- or post-workout snacks, bananas also provide potassium and natural sugars for energy.
Eat on its own or slice over oats or yogurt.
10. Yogurt (1 cup plain = ~45 mg magnesium)
A probiotic-rich food that supports gut and bone health while delivering a magnesium boost.
Top with fruit and nuts for a perfect breakfast.
Final Tip:
Daily recommended intake of magnesium:
- Men: 400–420 mg
- Women: 310–320 mg
By incorporating a variety of these foods into your meals, you’ll easily hit your daily target — naturally and deliciously.
Eat smart, stay strong, and keep boosting your health #HealthBoost360
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