Spinach – Dark leafy greens packed with magnesium.
Swiss Chard – Another leafy green with high magnesium content.
Pumpkin Seeds – Tiny seeds loaded with magnesium and zinc.
Almonds – Great as a snack or added to salads.
Cashews – A creamy, magnesium-rich nut.
Peanuts – Affordable and easy to add to meals.
Black Beans – High in magnesium and fiber.
Lentils – Excellent for soups and stews.
Chickpeas – Versatile and nutrient-dense.
Quinoa – Whole grain with complete protein and magnesium.
Brown Rice – Simple, magnesium-rich side dish.
Oats – Ideal for breakfast or baking.
Avocado – Creamy fruit packed with magnesium and healthy fats.
Dark Chocolate (70%+) – A sweet treat that boosts magnesium.
Tofu – Plant-based protein with magnesium.
Edamame – Steamed soybeans full of nutrients.
Bananas – Also a source of potassium and magnesium.
Figs – Fresh or dried, excellent magnesium source.
Mackerel or Salmon – Fatty fish with magnesium and omega-3s.
Seaweed – Natural, mineral-rich superfood.
Yogurt – Supports magnesium intake and gut health.
Molasses – A natural sweetener high in minerals.
Artichokes – Fiber-rich, magnesium-packed vegetable.
Tips for Increasing Magnesium Intake
Include at least 2–3 magnesium-rich foods in every meal.
Consider lightly soaking nuts and seeds to enhance mineral absorption.
Choose whole grains over refined grains for higher magnesium content.
Pair magnesium-rich foods with vitamin B6 and D for better absorption.
FAQ
Q: Can I take magnesium supplements?
Yes, but it’s best to consult your doctor to determine the right type and dosage.
Q: How long does it take to correct a deficiency?
With dietary changes and/or supplementation, noticeable improvements often appear within a few weeks.
Q: Can too much magnesium be harmful?
Excess magnesium from supplements may cause diarrhea, nausea, or abdominal cramping. Stick to recommended doses unless directed by a doctor.
