The Importance of Magnesium: 10 Magnesium-Rich Foods to Boost Your Health

Magnesium is a crucial mineral that plays a key role in over 300 biochemical reactions in the body. It helps regulate muscle and nerve function, supports immune health, and is essential for maintaining healthy bones. Despite its importance, many people don’t get enough magnesium from their diets. If you’re looking to increase your magnesium intake, here are 10 magnesium-rich foods that are both delicious and nutritious, including a special addition: Replenishing Salt—an easy way to get more magnesium while reducing sodium!

1. Leafy Greens (Spinach, Kale, Swiss Chard)

Dark leafy greens are some of the best sources of magnesium. One cup of cooked spinach contains about 157 mg of magnesium, and other greens like kale and Swiss chard are also excellent options. Toss them into salads, soups, or smoothies for a nutrient boost.

2. Nuts and Seeds (Almonds, Pumpkin Seeds, Cashews)

Nuts and seeds are magnesium powerhouses. A handful of almonds (about 1 ounce) provides around 80 mg of magnesium, and pumpkin seeds are particularly high, offering 150 mg per ounce. Snack on them, sprinkle them on salads, or blend them into smoothies to take advantage of their magnesium content.

3. Avocados

Avocados are loaded with healthy fats and are also a good source of magnesium, providing about 58 mg per half. Enjoy them on toast, in salads, or as guacamole to reap the benefits of this creamy, nutrient-dense fruit.

4. Dark Chocolate

Who doesn’t love a sweet treat that’s actually good for you? Dark chocolate (70% cacao or higher) is a rich source of magnesium, with a 1-ounce serving containing around 64 mg. A small square of dark chocolate can be a delicious way to boost your magnesium intake.

5. Legumes (Black Beans, Chickpeas, Lentils)

Legumes are an excellent plant-based source of magnesium. One cup of cooked black beans offers about 120 mg of magnesium, and chickpeas provide 78 mg per half-cup. Add them to soups, stews, or salads for a heart-healthy, magnesium-packed meal.

6. Bananas

While bananas are well known for their potassium content, they’re also a good source of magnesium. One medium banana contains about 32 mg of magnesium. Bananas are perfect for a quick snack or can be added to smoothies, oatmeal, or baked goods.

7. Whole Grains (Brown Rice, Quinoa, Oats)

Whole grains are another great source of magnesium. One cup of cooked quinoa provides around 118 mg of magnesium, while brown rice offers 84 mg per cup. Swap refined grains for these nutrient-rich options to increase your magnesium intake.

8. Tofu

Tofu is a versatile, plant-based protein that’s rich in magnesium. A 4-ounce serving of tofu provides approximately 53 mg of magnesium. You can add tofu to stir-fries, soups, or salads to increase your magnesium levels while adding texture and flavor to your meals.

9. Fruits (Figs, Raspberries, Blackberries)

Certain fruits are also good sources of magnesium. A half-cup of dried figs contains about 50 mg of magnesium, while fresh raspberries and blackberries provide around 27 mg per cup. These fruits are great for snacking, adding to smoothies, or incorporating into desserts.

10. Replenishing Salt

Our Replenishing Salt is a game-changer for anyone looking to boost their magnesium intake without the extra sodium. Just a 1/4 tsp serving contains 35 mg of magnesium, which provides 8% of your daily magnesium needs. This makes it an easy way to season your meals while increasing magnesium intake. Add it to salads, soups, or any dish you want to enhance with both flavor and minerals.

Why You Should Focus on Magnesium

Magnesium plays a key role in heart health, bone strength, and muscle function. Getting enough magnesium can help reduce the risk of chronic conditions like hypertension, type 2 diabetes, and migraines. It also supports sleep quality and may help relieve muscle cramps or tension.

Incorporating more magnesium-rich foods into your diet—and using products like Replenishing Salt—is an easy and tasty way to meet your daily magnesium needs. With just a few simple changes, you can improve your overall health and wellness while enjoying delicious meals.

Remember to maintain a well-rounded diet and consult with a healthcare professional if you have any conditions that affect magnesium levels.

Whether you’re looking to enhance your muscle function, support heart health, or simply enjoy flavorful meals, these magnesium-rich foods, along with Replenishing Salt, are a great place to start.