May 24, 2025
Nature has already packed some delicious, everyday foods with this essential mineral. Magnesium helps with muscle function, sleep, mood, and energy — and these natural sources might just do a better job than supplements.
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This leafy green isn’t just for Popeye — it’s loaded with magnesium, offering around 157 mg per cooked cup. Spinach also provides iron, fiber, and antioxidants, making it a nutrient powerhouse that’s perfect in salads, smoothies, or sautéed with garlic.
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Just an ounce of pumpkin seeds packs nearly half your daily magnesium needs. These crunchy bites also contain zinc, iron, and healthy fats. Sprinkle them on yogurt, blend them into pesto, or enjoy as a snack for a serious mineral boost.
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Almonds are not only a great source of healthy fats and protein but also provide about 80 mg of magnesium per ounce. A handful a day supports heart health, brain function, and keeps hunger at bay — no supplement needed.
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Good news for chocoholics: dark chocolate (70% cocoa or more) contains around 64 mg of magnesium in a 1-ounce serving. It also brings antioxidants and mood-boosting benefits. Just stick to quality, low-sugar varieties for the healthiest results.
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Creamy, satisfying, and trendy for a reason — one medium avocado has about 58 mg of magnesium. It’s also rich in potassium, heart-healthy fats, and fiber. Spread it on toast, toss it in salads, or enjoy it solo with a dash of salt.
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These plant-based protein champs offer about 120 mg of magnesium per cup (cooked). They’re also rich in fiber and make a filling, blood sugar–friendly addition to soups, tacos, or grain bowls. Soak and cook for the best results.
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Better known for potassium, bananas also supply about 32 mg of magnesium each. They’re a convenient and portable snack, perfect before or after a workout. Add them to smoothies, oatmeal, or peanut butter toast for a naturally sweet magnesium hit.
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A staple in many plant-based diets, tofu contains around 53 mg of magnesium per 3.5 ounces. It’s also packed with protein and calcium, making it an ideal meat alternative. Marinate and pan-fry or toss into stir-fries for a tasty boost.
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This gluten-free grain provides around 118 mg of magnesium per cooked cup. It’s also a complete protein and full of fiber, making it great for digestion and sustained energy. Use it as a base for salads, bowls, or breakfast porridge.
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Underrated but powerful, Swiss chard offers about 150 mg of magnesium per cooked cup. Its slightly bitter flavor pairs well with lemon and garlic. This leafy green is also rich in vitamins K, A, and C perfect for sautéing or adding to soups.
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