03/06/2025
10 natural, magnesium-rich foods to add to your plate
Magnesium is an essential mineral that supports muscle and nerve function, bone health, energy production, and heart rhythm.
A deficiency can quietly impact your sleep, digestion, mood, and overall vitality.
📌How much magnesium do you need?
According to the National Institutes of Health (NIH):
☑️Adult Males (18+): 400 mg/day
☑️Adult Females (18+): 310 mg/day
You don’t need fancy supplements -these real
foods are packed with magnesium:
1. Chia seeds - 95 mg (1 oz)A PTION
2. Pumpkin seeds - 150 mg (1 oz)
3. Spinach - 78 mg (½ cup, cooked)
4. Almonds - 77 mg (1 oz)
5. Avocado - 58 mg (1 medium)
6. Dark chocolate (70-85%) - 64 mg (1 oz)
7. Bananas - 32 mg (1 medium)
8. Black beans - 60 mg (½ cup, cooked)
9. Cashews - 74 mg (1 oz)
10. Tofu - 37 mg (½ cup, firm)
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[clinical dietitian, dietitian, health coach, magnesium, magnesium rich foods, health, sustainable weight loss, gut health, PCOS support, balanced nutrition, food as medicine, healthy habits, lifestyle change, mindful eating, metabolism reset
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