10 Magnesium-Rich Foods Nutritionists Recommend Most

Magnesium is an important mineral that supports better sleep, energy production, muscle recovery and stress management. It is also essential for muscle and nerve production, bone health, brain health, and blood sugar regulation. A nutritious diet of whole foods will naturally support your daily magnesium intake. To help you get on the right track, here are 10 of the best magnesium-rich foods recommended by nutrition experts.

• Magnesium content per standard serving: Toasted pumpkin seeds contain 156 milligrams (mg) of magnesium per 1-ounce serving.
• Health benefits: Pumpkin seeds are rich in magnesium and beneficial for supporting a healthy immune system.
• How to eat it: To reap the nutritional benefits of pumpkin seeds, sprinkle them on salads and yogurts or add them to smoothies.

• Magnesium content per standard serving: Boiled spinach contains 78 mg of magnesium per half-cup serving. Raw spinach contains about 23 mg per cup.
• Health benefits: Spinach is an excellent source of magnesium, a mineral that helps regulate your heart rate and keep it at a regular pace.
• How to eat it: Use spinach as a leaf base for salads, add it to sandwiches or smoothies, or sauté spinach with garlic and olive oil.

• Magnesium content per standard serving: Dry-roasted almonds contain 80 mg of magnesium per 1-ounce serving.
• Health benefits: Almonds are a good source of magnesium, beneficial for regulating sleep and improving its quality and duration.
• How to eat it: “Try throwing almonds or pumpkin seeds into salads or yogurt,” said Grace Derocha, RDN, CDCES, spokesperson for the Academy of Nutrition and Dietetics. Health.

• Magnesium content per standard serving: Cooked black beans contain 60 mg of magnesium per half-cup serving.
• Health benefits: Black beans offer an abundant source of magnesium, beneficial for stress management. Although magnesium deficiency has been linked to an increased risk of stress-related disorders, studies show that stress itself can cause decreased magnesium levels.
• How to eat it: “Try using beans in grain bowls or soups, or as part of an omelet,” Derocha said.

• Magnesium content per standard serving: Plain soy milk contains 61 mg of magnesium per 1 cup serving.
• Health benefits: Soy milk and soy foods are rich in magnesium, which is helpful for bone formation and health. Although more study is needed to explain whether magnesium can help prevent and manage osteoporosis, studies have found a positive association between sufficient magnesium intake and bone mineral density.
• How to eat it: Antonella V. Schwarz, PhD, LAT, ATC, CSCS, CISSN, assistant professor of exercise science at Barry University, recommends pairing soy milk with whole grain cereals, which are another good source of magnesium.

• Magnesium content per standard serving: Avocado contains 22 mg of magnesium per half-cup serving.
• Health benefits: Magnesium, found in foods like avocados, helps with energy production within your body.
• How to eat it: “You might start your morning with avocado on whole-grain toast,” Schwarz said.

• Magnesium content per standard serving: Peanuts contain 48 mg of magnesium per 1-ounce serving. Peanut butter contains 49 mg of magnesium per 2 tablespoon serving
• Health benefits: Peanuts and peanut butter are both excellent sources of magnesium, which helps regulate blood sugar levels. Maintaining healthy blood sugar levels is important to reduce cravings and prevent chronic diseases such as type 2 diabetes.
• How to eat it: “You can make a shake with ingredients like peanut butter, plant-based milk or yogurt, banana and berries, and have a shake that’s very high in magnesium,” said Dana Ellis Hunnes, PhD, MPH, RD, senior clinical dietitian at UCLA Health. Health.

• Magnesium content per standard serving: A medium banana contains 32 mg of magnesium per serving.
• Health benefits: Bananas are a good source of magnesium and potassium, which support normal muscle and nerve function.
• How to eat it: Enjoy it on its own or add banana slices to oatmeal or yogurt.

• Magnesium content per standard serving: Dark chocolate (70 to 85 percent cocoa solids) contains 65 mg of magnesium per 1-ounce serving.
• Health benefits: Dark chocolate is also rich in antioxidants, which help protect your cells from oxidative damage.
• How to eat it: Enjoy a square or two of dark chocolate on its own or pair it with nuts or a cup of tea.

• Magnesium content per standard serving: Chia seeds contain 111 mg of magnesium per 1-ounce serving
• Health benefits: Chia seeds are also packed with fiber, omega-3 fatty acids, protein, antioxidants, and various minerals like calcium and phosphorus.
• How to eat it: To increase your magnesium intake, add 1 tablespoon of chia seeds to oatmeal, yogurt, or smoothies.