Foods rich in magnesium come from a variety of plant and animal sources. Here's a helpful list by category:

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🥦 Top Magnesium-Rich Foods

🌰 Nuts & Seeds

Pumpkin seeds (very high!)

Almonds

Cashews

Chia seeds

Flaxseeds

🌿 Leafy Greens

Spinach

Swiss chard

Kale

Collard greens

🍚 Whole Grains

Brown rice

Quinoa

Oats

Buckwheat

Whole wheat bread

🥔 Legumes & Beans

Black beans

Lentils

Kidney beans

Chickpeas

Edamame (green soybeans)

🐟 Fish

Mackerel

Salmon

Halibut

Tuna

🥛 Other Sources

Dark chocolate (70%+ cocoa)

Avocados

Bananas

Tofu

Yogurt

Milk

Figs (dried)

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💡 Tips:

Cooking can reduce magnesium content in some vegetables, so consider eating some raw.

Magnesium absorption improves with a balanced diet, especially with adequate

 vitamin D.

Would you like a list tailored to vegetarian, vegan, or high-protein sources?