Magnesium is an essential mineral that plays a crucial role in maintaining overall health. It is involved in various bodily functions, including energy production, enzyme activation, muscle contractions, and nerve function.

Despite its importance, many people do not get enough magnesium in their diet, leading to potential health issues. Fortunately, there are plenty of magnesium-rich foods that can help you meet your daily requirements. In this article, we will explore 25 such foods that are not only delicious but also packed with this vital mineral.

1. Spinach

Spinach is a powerhouse of nutrients, and one cup of cooked spinach contains approximately 157mg of magnesium, making it an excellent choice to boost your magnesium intake. You can enjoy spinach in salads, smoothies, or cooked as a side dish.

2. Almonds

Almonds not only provide a satisfying crunch but are also a fantastic source of magnesium. Just a small handful of almonds contains around 80mg of magnesium. They make for a convenient and healthy snack option.

3. Pumpkin Seeds

Pumpkin seeds are not only delicious but also incredibly nutritious. One ounce of pumpkin seeds contains approximately 156mg of magnesium. They can be enjoyed as a snack or sprinkled over salads and yogurt.

4. Black Beans

Rich in both fiber and magnesium, black beans are a great addition to your diet. A cup of cooked black beans provides about 120mg of magnesium and makes a versatile ingredient in soups, stews, and salads.

5. Dark Chocolate

Indulging in some dark chocolate can also contribute to your magnesium intake. A 1-ounce serving of dark chocolate with 70-85% cocoa solids contains about 64mg of magnesium.

6. Avocado

Avocados are not only a trendy ingredient but also a good source of magnesium. One medium-sized avocado contains approximately 58mg of magnesium. Enjoy avocado slices in sandwiches, salads, or as a creamy addition to smoothies.

7. Quinoa

Quinoa is a popular gluten-free grain and offers a decent amount of magnesium. One cup of cooked quinoa provides about 118mg of magnesium. It can be used as a substitute for rice or added to salads and stir-fries.

8. Tofu

For those following a plant-based diet, tofu can be an excellent source of magnesium. Half a cup of tofu contains approximately 85mg of magnesium. Incorporate tofu into stir-fries, salads, or scramble it for a protein-packed breakfast.

9. Banana

Bananas are not only a convenient and portable snack but also a good source of magnesium. A medium-sized banana contains around 32mg of magnesium. They can be enjoyed on their own, added to smoothies, or sliced over oatmeal.

10. Salmon

In addition to being an excellent source of omega-3 fatty acids, salmon is also rich in magnesium. A 3-ounce serving of cooked salmon provides about 26mg of magnesium. Enjoy grilled or baked salmon as a tasty and nutritious main course.

11. Chard

Chard is a leafy green vegetable that contains an impressive amount of magnesium. One cup of cooked chard offers approximately 150mg of magnesium. Sauté or steam chard and enjoy it as a side dish or mix it into your favorite recipes.

12. Cashews

Cashews are not only a delicious nut but also a good source of magnesium. Approximately 1 ounce of cashews contains about 82mg of magnesium. They can be enjoyed on their own, added to stir-fries, or blended into creamy sauces.

13. Edamame

Edamame, also known as young soybeans, is a popular appetizer in many Asian cuisines. One cup of cooked edamame provides about 100mg of magnesium. Enjoy edamame as a snack, in salads, or as a side dish.

14. Yogurt

Yogurt is not only a good source of probiotics but also a decent source of magnesium. One cup of plain yogurt contains around 47mg of magnesium. Opt for plain Greek yogurt and add your favorite fruits and nuts for an extra nutritious snack.

15. Brown Rice

Brown rice is a healthier alternative to white rice and offers more nutritional value, including magnesium. One cup of cooked brown rice contains approximately 84mg of magnesium. Incorporate brown rice into your meals as a staple grain.

16. Lentils

Lentils are a versatile legume that provides a range of essential nutrients, including magnesium. A cup of cooked lentils offers about 71mg of magnesium. Use lentils in soups, stews, or as a protein source in vegetarian dishes.

17. Kiwi

Kiwis are not only delicious but also a good source of magnesium. One medium-sized kiwi contains approximately 30mg of magnesium. Enjoy kiwi as a refreshing snack or add it to fruit salads and smoothies.

18. Brazil Nuts

Brazil nuts are known for their selenium content, but they are also a source of magnesium. Just one ounce of Brazil nuts contains around 106mg of magnesium. They make for a satisfying snack or can be chopped and added to baked goods.

19. Whole Wheat Bread

Whole wheat bread is a healthier choice compared to refined white bread and contains more magnesium. Two slices of whole wheat bread provide approximately 46mg of magnesium. Use whole wheat bread for sandwiches or toast for a nutritious breakfast.

20. Oranges

Oranges are not only packed with vitamin C but also offer a small amount of magnesium. One medium-sized orange contains around 14mg of magnesium. Enjoy oranges on their own, as a juice, or in fruit salads.

21. Oatmeal

Oatmeal is a wholesome breakfast option that also provides a decent amount of magnesium. One cup of cooked oats offers approximately 57mg of magnesium. Add your favorite toppings like fruits, nuts, or a drizzle of honey for added flavor.

22. Brussels Sprouts

Brussels sprouts are a cruciferous vegetable that offers numerous health benefits, including magnesium. One cup of cooked Brussels sprouts provides about 31mg of magnesium. Roast or sauté Brussels sprouts for a tasty side dish.

23. Sunflower Seeds

Sunflower seeds are a popular snack option and also contain magnesium. One ounce of sunflower seeds provides around 91mg of magnesium. Enjoy sunflower seeds on their own, sprinkled over salads, or as an ingredient in homemade granola bars.

24. Sweet Potatoes

Sweet potatoes not only offer a natural sweetness but are also a good source of magnesium. One medium-sized sweet potato contains approximately 31mg of magnesium. Bake or roast sweet potatoes for a nutritious and satisfying side dish.

25. Raisins

Raisins are a portable and naturally sweet snack that provides a small amount of magnesium. A quarter cup of raisins contains around 20mg of magnesium. Enjoy raisins on their own or add them to trail mix for an energy-boosting snack.