6 Foods High In Magnesium

Symptoms of poor magnesium intake can include muscle cramps, facial tics, poor sleep, and chronic pain. It pays to ensure that you get adequate magnesium before signs of deficiency occur.

But how can you know whether you’re getting enough? According to population studies of average magnesium intake, there’s a good chance that you’re not.

Here are 6 foods that contain magnesium

Nuts and seeds: Just a half cup of pumpkin seeds provides nearly 100 percent of the daily requirement for magnesium. Other nuts and seeds high in magnesium include almonds, sunflower seeds, Brazil nuts, cashews, pine nuts, flaxseed, and pecans.

nuts and seeds

Fish: fish is a great sources of vitamin D and omega-3 fatty acids, fish like mackerel, wild salmon, halibut, and tuna will add more magnesium to your menu.


Avocado: Loaded with multivitamins, heart healthy nutrients, and disease-preventing chemical compounds, avocados are one of the most nutritious and versatile produce around.


Dark chocolate: One square of the sweet stuff provides 24 percent of the daily value of magnesium for only 145 calories, in addition to antioxidants that can help lower blood pressure, improve blood flow, boost overall heart health and the immune system.

dark choc

Dark leafy greens: dark leafy greens play the role of the ultimate superfood offering up crucial vitamins and minerals as well as a host of health benefits. Choose raw or cooked baby spinach, collard greens, kale, or Swiss chard and you’ll be consuming magnesium for very few calories.


Bananas: rich in heart-healthy and bone strengthening potassium, but a medium-sized banana also provides 32 milligrams of magnesium, along with vitamin C and fibre.



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