Magnesium is essential to over 300 functions in your body but is often overlooked and underconsumed. This mighty mineral supports protein synthesis and bone density, blood sugar control, blood pressure regulation, energy production, brain and mood health, and nerve and muscle function — even helping your heart beat steadily. Additionally, magnesium aids your body in absorbing and converting vitamin D, so a deficiency could affect calcium absorption.
Deficiencies in magnesium can be linked to difficulty sleeping, increased stress and anxiety sensitivity, muscle cramps, headaches, low energy, heart palpitations and more.
The good news is magnesium is abundant in many food sources, including nuts and seeds, leafy green vegetables, legumes, whole grains and even dark chocolate. The daily recommended intake is 310 to 420 mg, ideally from food sources. Here are some magnesium-rich foods to incorporate into your diet, along with the magnesium they provide:
| Food Source/Amount | Magnesium Provided |
| Pumpkin seeds (1 ounce) | 156 mg |
| Chia seeds (1 ounce) | 111 mg |
| Almonds (1 ounce) | 80 mg |
| Spinach (1/2 cup, cooked) | 78 mg |
| Cashews (1 ounce) | 74 mg |
| Peanuts (1/4 cup) | 63 mg |
| Soy milk (1 cup) | 61 mg |
| Black beans (1/2 cup, cooked) | 60 mg |
| Edamame (1/2 cup, cooked) | 50 mg |
| Dark chocolate 70% or more (1 ounce) | 50 mg |
| Peanut butter (2 tablespoons) | 49 mg |
| Whole wheat bread (2 slices) | 46 mg |
| Avocado (1 cup, cubed) | 44 mg |
| Potato (1 baked with skin) | 43 mg |
| Brown rice (1/2 cup, cooked) | 42 mg |
| Yogurt, plain (1 cup) | 42 mg |
| Banana (1 medium) | 32 mg |
| Rolled oats (100 grams) | 29 mg |
| Salmon (3 oz) | 26 mg |
| Whole milk (1 cup) | 24 mg |
Eating magnesium-rich foods consistently can have a significant impact on your health and wellbeing, especially for active individuals or those under high stress. Try combining magnesium-rich foods to create a delicious meal or snack. For example:
- Rolled oats with milk, peanut butter, banana and chia seeds provide 226 mg of magnesium
- Yogurt with peanut butter, chia seeds and almonds provides 282 mg
Make magnesium consumption a priority and reap the benefits of this mighty mineral!
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