Six Foods That Are Rich in Magnesium

Magnesium is an essential nutrient, and not having enough can cause you to have mood swings, trouble sleeping and more. We want you to get a magnesium boost by eating foods that are great for you. This is why we’ve researched and put together a list of six foods that are very rich in magnesium below.
1 Dark Chocolate
Chocolate lovers rejoice! If you’re like us, you’ll be thrilled to discover that a single 28g serving of dark chocolate contains 64mg of magnesium. That’s 16% of the recommended daily amount. You can get your chocolate fix and boost your magnesium at the same time!
2. Nuts
An extremely nutritious snack (and easy to take with you!) nuts come loaded with magnesium. Almonds, cashews and brazil nuts are the top three types you want to eat. If you eat 28g of almonds or cashews, you’ll get 81mg of magnesium, or 20% of your recommended daily intake. Just two Brazil nuts give you 100% of your recommended daily intake for magnesium.
3. Tofu
A staple in vegetarian and vegan diets for the protein content, tofu comes from pressing soybean milk until soft curds form. Eating a single 100-gram serving of tofu per day gives you 53mg of magnesium. This works out to 13% of your recommended daily intake.
Additionally, tofu also has iron and calcium in high amounts.
4. Dark, Leafy Greens
One of the most popular foods to get magnesium from is dark and leafy greens like spinach, kale, turnip greens, mustard greens or collard greens. If you eat 220g of spinach (one cup) per day, you’ll get 157mg of magnesium. This equals around 39% of your recommended intake per day.
5. Fatty Fish
Fish is a go-to and a staple of many diets, and fatty fish comes packed with nutrients. They have high levels of Omega-3 fatty acids, potassium, B-vitamins, and magnesium. Eating half of a salmon fillet (178g) will get you 13% of your recommended daily amount of magnesium, or around 52mg.
6. Whole Grains
Whole grains like barley, oats, quinoa, and buckwheat are excellent sources of essential vitamins and nutrients. They also contain B vitamins and fibre. Eating a 28g serving of dry buckwheat gives you 16% of your recommended daily intake of magnesium, and this works out to 65mg.
These six foods make it easy for you to get healthy amounts of magnesium in your diet.