If you’re constantly feeling tired, anxious, or struggling with sleep, it could be a sign that your body needs more magnesium-rich foods. This mineral plays a role in many biochemical reactions in the body, from hormone balance to muscle recovery. The good news? These seven magnesium-rich foods are easy to incorporate into meals and snacks, giving your body the support it needs.
7. Almonds
Almonds offer lots of magnesium per ounce and make for an easy on-the-go option. They’re also rich in vitamin E and healthy fats that support skin and brain health. Sprinkle them on oatmeal, blend into smoothies, or enjoy them raw as an energy boost from one of the best magnesium-rich foods.
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6. Tofu
Tofu contains magnesium, along with calcium and iron. It’s especially great for vegetarians or vegans looking to maintain balanced mineral levels. Add it to stir-fries, curries, or air-fry it for a crispy snack that supports muscle and nerve function.
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5. Black Beans
Legumes like black beans are an excellent source of magnesium. They also contain fiber and plant-based protein, making them a smart addition to bowls, tacos, and stews. As one of the most budget-friendly magnesium-rich foods, beans offer both nourishment and versatility.
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4. Avocados
Creamy and versatile, avocados are rich in magnesium, potassium, and healthy fats. Spread it on toast, toss it in salads, or blend it into smoothies for a satisfying way to support your nervous system and blood sugar balance.
3. Dark Chocolate
Good news for chocolate lovers, dark chocolate (especially 70% cacao or higher) is one of the most enjoyable magnesium-rich foods. Just one ounce offers lots of magnesium, along with antioxidants that protect your cells. A square or two can help satisfy cravings and support mood regulation at the same time.
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2. Pumpkin Seeds
These tiny seeds contain magnesium, along with zinc, iron, and healthy fats, making them a perfect snack or salad topping. Pumpkin seeds support muscle function and reduce cramping, which is especially helpful if you’re active or prone to PMS symptoms.
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1. Spinach
Dark leafy greens like spinach are some of the most accessible magnesium-rich foods. One cooked cup of spinach provides nearly 40% of the daily recommended intake. Whether tossed into a smoothie, sautéed with olive oil, or added to soups, spinach is a great option for stress relief and energy.