Almonds, cashews, and Brazil nuts are power-packed sources of magnesium, making them a great snack for an instant nutrient boost.
Pumpkin, chia, and flaxseeds aren’t just trendy superfoods—they’re also loaded with magnesium. Just an ounce of pumpkin seeds gives you 168 mg, which is about 40% of what you need in a day.
Oats, quinoa, and buckwheat do more than keep you full—they’re excellent sources of magnesium, too.
You don’t need an excuse to enjoy dark chocolate, but here’s a good one—it’s a solid source of magnesium. A single ounce packs about 65 mg
Yogurt is another good way to boost your magnesium intake. A cup of plain yogurt offers around 30 mg of magnesium, plus a healthy dose of probiotics that support gut health.
Tofu is more than just a plant-based protein—it’s also a solid source of magnesium. A 3.5-ounce serving contains about 35 mg of magnesium, along with iron, calcium, and manganese.
Dried fruit like raisins offers a compact, nutrient-dense way to up your magnesium intake. They provide magnesium, fiber, iron, and potassium
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