Leafy Green Vegetables
- Spinach: A cup of cooked spinach provides about 157 mg of magnesium, making it one of the best sources.
- Swiss Chard: Another leafy green high in magnesium, with around 150 mg per cooked cup.
Nuts and Seeds
- Almonds: One ounce of almonds contains approximately 80 mg of magnesium.
- Cashews: An ounce of cashews provides about 74 mg of magnesium.
- Pumpkin Seeds: An excellent source, with 150 mg per ounce.
Whole Grains
- Quinoa: One cup of cooked quinoa offers around 118 mg of magnesium.
- Brown Rice: A cup of cooked brown rice contains about 84 mg of magnesium.
Legumes
- Black Beans: A cup of cooked black beans has about 120 mg of magnesium.
- Edamame: One cup of cooked edamame provides around 99 mg of magnesium.
Fruits
- Avocados: One medium avocado contains approximately 58 mg of magnesium.
- Bananas: A medium banana provides about 32 mg of magnesium.
Fish
- Mackerel: A 3-ounce serving of mackerel contains about 82 mg of magnesium.
- Salmon: A 3-ounce serving of cooked salmon offers approximately 26 mg of magnesium.
Dairy Products
- Yogurt: One cup of plain, low-fat yogurt contains about 50 mg of magnesium.
Dark Chocolate
- Dark Chocolate: One ounce of dark chocolate (70-85% cocoa) provides around 64 mg of magnesium.
Other Sources
- Tofu: Half a cup of tofu contains about 37 mg of magnesium.
- Potatoes: One medium baked potato (with skin) offers about 48 mg of magnesium.
Supplementation
For those who may not get enough magnesium through diet alone, magnesium supplements are available, but it is always best to consult with a healthcare provider before starting any supplementation.Incorporating a variety of these foods into your diet can help ensure you meet your daily magnesium needs and support overall health and well-being.
Major Sources of Magnesium for Better Health
