The Best Magnesium-Rich Foods
The good news is that magnesium is found in many delicious and nutritious foods.
Nuts and Seeds
Some of the richest natural sources include:
- Almonds
- Cashews
- Pumpkin seeds
- Sunflower seeds
- Pecans
- Flaxseeds
- Peanuts
Just one ounce of almonds or cashews provides approximately 80 mg of magnesium.
Whole Grains
Whole grains retain more nutrients than refined grains and are excellent sources of magnesium.
Examples include:
- Two slices of whole-wheat bread: about 45 mg
- Half-cup of brown rice: about 40 mg
- Half-cup of cooked oatmeal: about 30 mg
Avocados
One cup of diced avocado contains approximately 44 mg of magnesium.
Avocados also provide:
- Heart-healthy fats
- Fiber
- Folate
