Magnesium is found in a wide variety of whole, natural foods — especially plants, nuts, seeds, legumes, and whole grains. Eating a balanced diet rich in these items can help you meet your daily magnesium needs.
🌰 Nuts and Seeds
Some of the highest natural sources of magnesium are nuts and seeds. Pumpkin seeds, for example, are extremely rich in magnesium, providing a substantial amount per small serving. Other great choices include almonds, cashews, Brazil nuts, flaxseeds and chia seeds. These foods also deliver healthy fats, fiber, and antioxidants that benefit heart and brain health.
🥦 Leafy Greens and Vegetables
Dark leafy greens are excellent plant-based sources of magnesium. Spinach and Swiss chard are especially high, and are easy to add to salads, smoothies, or sautés. Other vegetables like edamame and beet greens also contribute magnesium along with fiber and other vitamins.
🫘 Legumes
Beans and legumes are nutrient-dense and provide significant magnesium. Black beans, lima beans, and chickpeas are notable examples. These foods also offer plant protein and fiber, making them great for heart health and digestion.
🌾 Whole Grains and Pseudocereals
Switching to whole grains helps increase magnesium intake. Quinoa, brown rice, oats, and buckwheat contain more magnesium than refined grains because they retain their mineral-rich outer layers.
🥑 Fruits
Some fruits contain magnesium too. Avocado stands out with healthy fats and a good magnesium amount. Bananas and papaya also contribute small but useful amounts of this mineral.
🍫 Other Sources
Surprisingly, dark chocolate (70% cocoa or higher) is a tasty source of magnesium alongside antioxidants. Even dairy products like plain yogurt and milk contain magnesium, though in smaller amounts than plant foods.