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Magnesium supplements are rising in popularity, with different types of magnesium<\/a> being touted as support for different conditions<\/a> and health woes. But even when supplements are available, it’s smart to get as many vitamins and minerals as you can from fresh, whole foods. That’s why we asked dietitians for the best foods high in magnesium that you should be eating more of. <\/p>\n \u201cMagnesium is an essential mineral that plays some pretty key roles in our body, including muscle contraction and nerve function, bone density, energy metabolism, blood sugar and blood pressure regulation, and maintaining fluid-electrolyte balance in our bloodstream,\u201d explained Jaclyn London, M.S., R.D., C.D.N.<\/a>, author of Dressing on the Side (and Other Diet Myths Debunked).<\/p>\n Meet the experts: Jaclyn London<\/a>, M.S., R.D., C.D.N., is a registered dietitian and author of Dressing on the Side (and Other Diet Myths Debunked): 11 Science-Baked Ways to Eat More, Stress Less, and Feel Great About Your Body. Bonnie Taub-Dix, R.D.N., is the host of Media Savvy Podcast, creator of BetterThanDieting.com<\/a>, and author of Read It Before You Eat It<\/a>: Taking You From Label to Table, and @bonnietaubdix on Instagram.<\/p>\n Here, discover the tasty foods that are rich in magnesium, plus how much of the mineral you need per day. Top food sources of magnesium Pumpkin seeds <\/p>\n 1 ounce (roasted): 156 mg<\/a> <\/p>\n Also called pepitas, pumpkin seeds are perfect for sprinkling onto salads, soups, and baked goods to add crunch and a boost of magnesium. Win-win.<\/p>\n Chia seeds<\/p>\n 1 ounce: 95 mg<\/a> These small but mighty seeds<\/a> surely earn their \u201csuperfood\u201d title\u2014packing in magnesium, plus tons of other nutrients<\/a> including omega-3 fatty acids, fiber, and protein (including all nine essential amino acids). <\/p>\n Almonds<\/p>\n 1 ounce (dry, roasted): 76.5 mg<\/a><\/p>\n Almonds, peanuts, cashews, and other nuts introduce a nice crunchy element to whatever you\u2019re eating, as well as other perks like protein, healthy fats, and magnesium. Snack on them by the handful, toss them into a trail mix, or sprinkle them on top of salads and they\u2019re like a gluten-free crouton.<\/p>\n Spinach and other leafy greens<\/p>\n 1 cup (boiled): 157 mg<\/a> <\/p>\n Leafy greens deliver heaps of health benefits, including a good dose of magnesium. Because spinach cooks down a lot, you\u2019ll need to start with a good amount to end up with a cup of cooked spinach. However, even 1 cup of raw spinach touts 24 mg of magnesium<\/a>, so you don\u2019t have to stress too much or feel like you need to eat 10 pounds of greens to have it count.<\/p>\n Brown rice<\/p>\n 1\/2 cup (cooked): 30 mg<\/a><\/p>\n Whole grains<\/a>, including quinoa and brown rice, offer up magnesium, as well as other nutritional perks. But there are also plenty of other ways to incorporate whole grains into your diet. \u201cYou can also think creatively and use different flours that contribute magnesium,\u201d said Bonnie Taub-Dix, R.D.N., the host of Media Savvy Podcast, creator of BetterThanDieting.com<\/a>, and author of Read It Before You Eat It: Taking You From Label to Table. \u201cFor example, sorghum flour can be swapped into your favorite baked goods providing 148.8 mg of magnesium vs. only 28 mg of magnesium in [all-purpose] flour. Sorghum also provides fiber, a nutrient most of us don\u2019t get enough of.\u201d <\/p>\n Black beans<\/p>\n 1\/2 cup (cooked): 60 mg<\/a><\/p>\n When it comes to legumes\u2014whether we\u2019re talking about lentils<\/a>, chickpeas, cannellini beans, or black beans<\/a>\u2014there is a whole lot to love. For cooking purposes, they make for a versatile ingredient, working well in a wide range of flavor profiles, and they\u2019re pretty convenient, especially if you opt for canned. Nutritionally speaking, they provide fiber, protein, carbohydrates, B vitamins, iron, copper, manganese, zinc, phosphorous, and magnesium.<\/p>\n Soy milk<\/p>\n 1 cup: 51 mg<\/a><\/p>\n This dairy milk alternative<\/a> is made by soaking soybeans in water for an extended period of time before grinding and filtering. Opt for unsweetened and stir a splash into your coffee, cereal, or use it while baking. (By the way, other soy products like edamame and tofu will also provide you with a good amount of magnesium.) <\/p>\n Dark chocolate<\/p>\n 1 ounce (70-85%): 65 mg<\/a><\/p>\n Looking for a reason to indulge in a nightly sweet treat? We\u2019ve got you! Select a chocolate bar with a high cacao percentage for ultimate health benefits, since these often will have lower sugar contents and less dairy added\u2014plus a solid dose of magnesium.<\/p>\n Yogurt <\/p>\n 1 cup (plain, whole milk): 30 mg<\/a><\/p>\n Make yourself a yogurt parfait in the morning and feel good knowing you\u2019re starting your day with a hit of magnesium. To avoid loading up your a.m. with a ton of sugar, skip the pre-flavored (often saccharine) containers. Instead, pick a plain option and then add in fresh fruits for some sweetness. (Check out this dietitian-backed guide to buying the best yogurt.<\/a>) <\/p>\n Bananas<\/p>\n 1 banana (115 g): 32 mg<\/a><\/p>\n While this fruit\u2019s claim to fame is potassium<\/a>, it also brings magnesium, soluble and insoluble fiber, and vitamin C to the table. Enjoy solo or mash to bake into banana bread<\/a> or stir into your morning bowl of oatmeal<\/a>.<\/p>\n Salmon<\/p>\n 3 ounces (Atlantic, wild, raw): 25 mg<\/a><\/p>\n In addition to magnesium, fatty fish like salmon<\/a> offer up heart-health benefits, thanks in part to its omega-3s, which studies<\/a> have shown to lower the risk of heart disease by reducing inflammation in the body.<\/p>\n Avocados<\/p>\n 1 avocado (136 g): 39 mg<\/a><\/p>\n Whether you\u2019re smashing to serve on avocado toast<\/a>, slicing and dicing to sprinkle onto tacos and chilled soups<\/a>, or whipping into a chocolate vegan mousse<\/a>, know that by adding avocado as an ingredient, you\u2019re boosting the amount of magnesium in your meal\u2014plus getting other heart-healthy, gut-friendly benefits into the equation. <\/p>\n How much magnesium do you need per day?
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