​10 natural sources of magnesium that must be consumed daily​

Jan 24, 2025

TOI Lifestyle Desk

Magnesium supports over 300 biochemical reactions

Magnesium is a key nutrient, yet its importance is overlooked. A magnesium-rich diet can help reduce stress, improve sleep, and lower the risk of chronic diseases. Consuming magnesium daily through natural food sources is essential for maintaining optimal health.

Spinach (157mg per cup)

Have spinach during lunch or dinner to boost magnesium absorption alongside other nutrients. Incorporate spinach into smoothies, salads, or soups. Cooking spinach increases its magnesium bioavailability.

Quinoa (118 mg per cup (cooked quinoa))

Incorporate quinoa into lunch or dinner for a wholesome, magnesium-packed meal. Serve quinoa as a base for salads, with stir-fried veggies, or as a side dish.

Avocados (58 mg per medium avocado)

Ideal for breakfast or lunch as a part of a balanced meal to sustain energy use avocado in salads, toast, guacamole, or smoothies for a creamy texture and a magnesium boost.

Cashews (83 mg per 30 grams)

Snack on cashews in the afternoon for an energy boost or add them to meals for crunch. Consume raw or roasted cashews, or blend into sauces and dips for added flavor and nutrition.

Bananas (32 mg per medium banana)

Perfect as a pre- or post-workout snack to replenish magnesium and energy eat bananas as a snack, in smoothies, or as a topping for cereal or yogurt.

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Pumpkin seeds (150 mg per 30 grams)

Pumpkin seeds are best eaten in the afternoon or evening to support muscle relaxation and better sleep. Snack on roasted pumpkin seeds, sprinkle them on salads, or mix them into granola or trail mix.

Dark chocolate (64 mg per 30 grams)

Consume a small piece of dark chocolate after lunch or dinner to satisfy sweet cravings and support magnesium intake. Enjoy as a dessert or snack, or add to smoothies and oatmeal for a healthy magnesium treat.

Almonds (80mg per 23 almonds)

Consume almonds mid-morning or as an evening snack to curb hunger and maintain energy levels. Eat raw or roasted almonds as a snack or add them to oatmeal, yogurt, or baked goods.

Black beans (120 mg per cup)

Include black beans in lunch or dinner for sustained energy and better magnesium absorption. Add black beans to soups, burritos, or salads, or pair with rice for a nutritious meal.

Tofu (53 mg per 100 grams)

Tofu is best included in lunch or dinner as a protein and magnesium source. Stir-fry tofu with vegetables, use it in soups, or add it to salads for a magnesium-rich meal.

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