Diet tips: 10 magnesium-rich foods to include in your daily diet, why pumpkin seeds top the list
How to prevent magnesium deficiency naturally: Magnesium is vital for energy, muscles, and mood. This list highlights 10 nutritious, affordable, and easily available food sources that are naturally rich in magnesium content.
Diet guide Magnesium plays a crucial role in more than 300 body functions, from maintaining nerve health to supporting strong bones and steady energy levels. Unfortunately, many people don’t get enough from their daily diets. However, nature provides plenty of delicious, easily available magnesium-rich foods. Here’s a handpicked list of 10 healthy food sources you should absolutely include in your meals (Image: Canva)
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Pumpkin seeds Pumpkin seeds top the list for magnesium-rich snacks you should never overlook. Just one ounce offers a whopping 156 mg of magnesium, almost 37 percent of your daily requirement. Their crunchy texture and nutty flavour make them a perfect addition to salads, yoghurts, and homemade trail mixes. You can also roast them lightly with spices for a warm, savoury bite that delivers both taste and important minerals with every handful (Image: Canva)
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Chia seeds Chia seeds may look tiny but they’re absolute giants when it comes to magnesium content. One ounce packs more than 110 mg of magnesium, along with beneficial fibre and omega-3 fatty acids. Easily incorporated into your daily meals, chia seeds work wonders in overnight oats, smoothie bowls, or even mixed into your pancake batter. Their mild, nutty flavour makes them incredibly versatile for boosting nutrition without changing your meal’s taste (Image: Canva)
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Roasted almonds Almonds remain one of the most convenient ways to get your daily magnesium boost without much fuss. A single ounce of dry roasted almonds contains around 80 mg of magnesium, making them ideal for busy days. Keep a small container in your bag for quick snacking. You can also toss almonds into your granola, sprinkle over yoghurt, or add them into baked goods for an energy-rich, nutrient-packed food option anytime (Image: Canva)
Spinach Spinach is more than just a green leafy vegetable; it’s a magnesium powerhouse waiting to be enjoyed. Half a cup of boiled spinach delivers approximately 78 mg of magnesium along with a host of other nutrients like iron and potassium. Blend it into your morning smoothie, sauté it with garlic and olive oil for a quick side, or stir it into soups and stews to easily up your mineral intake (Image: Canva)
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Cashew treats Cashews provide a creamy, satisfying way to increase your daily magnesium intake. Just one ounce of dry roasted cashews contains about 74 mg of magnesium. Besides being a perfect snack on their own, cashews blend beautifully into dairy-free cream sauces or add a delightful richness to stir-fries and curries. Regular consumption supports healthy nerve function, muscle activity, and energy production, making cashews a nutrient-dense choice for both taste and wellness (Image: Canva)
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Peanut butter Peanut butter offers more than just comfort food vibes, it’s a practical magnesium source for busy mornings and midday cravings. Two tablespoons provide approximately 49 mg of magnesium, along with healthy fats and protein for sustained energy. Spread it generously on whole wheat toast, mix into your breakfast oats, or enjoy it straight from the spoon. This affordable pantry staple delivers flavour, fullness, and vital nutrients in every creamy mouthful (Image: Canva)
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Black beans Black beans deserve a regular spot on your menu thanks to their impressive magnesium content and health benefits. Half a cup of cooked black beans gives you around 60 mg of magnesium, plus fibre, protein, and antioxidants. They’re perfect for vegetarians and vegans seeking plant-based minerals. Toss them into colourful salads, mash them into burger patties, or simmer them into soups and stews for a hearty, nutrition-packed meal addition (Image: Canva)
Edamame Edamame, those vibrant green soybean pods, are both fun to eat and packed with nutritional goodness. Just half a cup of cooked, shelled edamame delivers around 50 mg of magnesium, making them a snack with serious benefits. Steam them lightly and sprinkle with sea salt for a tasty treat. Alternatively, mix them into rice bowls, noodle dishes, or stir-fries for a colourful, protein-rich, magnesium-filled food option any day of the week (Image: Canva)
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Baked potatoes Baked potatoes, especially when eaten with the skin on, offer a comforting yet nutrient-dense source of magnesium. A medium-sized potato gives you about 43 mg of magnesium alongside potassium and dietary fibre. Serve them stuffed with veggies and herbs, topped with a dollop of yoghurt, or simply seasoned with olive oil and sea salt. They work as an affordable, filling side dish that boosts your magnesium without too much effort (Image: Canva)
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Brown rice Brown rice remains a staple grain that delivers steady, slow-burning energy and essential minerals like magnesium. Half a cup of cooked brown rice offers around 42 mg of magnesium, along with fibre and B vitamins. Retaining its bran layer, brown rice is more nutritious than its white counterpart. Use it as a base for stir-fries, add to grain bowls, or pair with your favourite vegetables and lean proteins for balanced meals (Image: Canva)
Namita S Kalla is a senior journalist who writes about different aspects of modern life that include lifestyle, health, fashion, beauty, and entertainment.
