10 foods that deliver magnesium better than supplements

Magnesium is the mineral that regulates your blood pressure and supports muscles to keep your heart beating and your mind calm.

Unless you’re one of those health freaks, the chances that you’ve heard about the importance of magnesium are very low.

Magnesium is the underrated MVP of your body that not only keeps your heart beating but also makes sure you sleep like a baby every night. If you are having trouble sleeping or you’re not able to get into a deep sleep, chances are that you lack magnesium.

Even if you are one of those rare species that knows the importance of this magic mineral, you probably rely on supplements to complete your magnesium intake. But you should know that supplements are not the best source of magnesium due to various reasons like low absorption and poor nutrient profile.

So before you pop another magnesium pill, here are 10 foods that deliver magnesium to your body better than any supplement out there and make your taste buds happy too.

Why care about magnesium anyway?

Before we start with the magical foods, know that more than 50% of the people don’t get enough magnesium, which helps with :

Energy production 🏃
Muscle and nerve function 🧠
Blood sugar control 🍫
Bone health 🦴
Better sleep 😴
Less stress 😌

1. Spinach—Green Superhero

Magnesium ~ 157g per cup (cooked)

Cooked spinach is not only loaded with magnesium in every bite but also is a powerhouse for iron, vitamin K2, and antioxidants.

Pro tip: Spinach cooked lightly with garlic and olive oil works like magic for your muscle health.

2. Pumpkin Seeds—Tiny But Mighty

Magnesium ~ 74.3mg per 100g

Pumpkin seeds are the best choice to complete your magnesium requirement on the go. A handful of these little bad boys is enough to complete your daily magnesium intake.

Pro tip: Add these to your shakes, smoothies, or salads to get magnesium effortlessly. They even have a nice crunchy snack.

3. Avocados—Smooth, Creamy & Nutritious

Magnesium ~ 58 mg per medium avocado

Avocados deserve all the hype they are getting over the internet, not only because they are good for getting likes on Instagram but also because they are packed with magnesium, potassium, and healthy fats.

4. Almonds—Crunch Your Way to Calmness

Magnesium ~ 298 mg per 100 g

Rich in vitamin E, protein, and fiber, along with magnesium, these are the best snacks for any time of the day. You can add these to your salad or shakes for better taste and magnesium intake.

5. Black Beans—Magnesium in Budget

Magnesium ~ 35 mg per 100 g

These are one of the cheapest sources of magnesium and are not only tasty but also a good source of protein too.

Pro tip: Add black beans to burritos, soups, or salads for a delicious magnesium boost.

6. Dark Chocolate—Guilt-Free Indulgence

Magnesium ~ 230 mg per 100 gm

Yes, your favorite treat can be part of your magnesium game. The darker the chocolate, the better the benefits.

Pro tip: Chocolate with at least 70% cacao and low added sugar has maximum health benefits.

7. Salmon : Tasty & Healthy Meal

Magnesium ~ 27 mg per 100 gm

Fatty fish are nutritional powerhouses. You will get a solid dose of magnesium along with heart-healthy omega-3 fatty acids, not to mention the mouthwatering taste.

Baked salmon with roasted veggies is a perfect meal for healthy muscles.

8. Oats—Morning Magnesium Made Easy

Magnesium ~ 150 mg per 100 g

Rich in magnesium, fiber, and beta-glucan, oats make the perfect food to start your day with. They can be cooked and eaten in various tasty ways and also maintain cholesterol in your body.

Pro tip: Add banana slices, almonds, and a sprinkle of dark chocolate chips for the perfect bowl of oats.

9. Tofu—Vegan Protein With a Mineral Kick

Magnesium ~ 53 mg per 100 gm

Tofu is more than just a meat substitute. It’s a solid source of magnesium, especially for those on a plant-based diet. You can add it to various dishes or just stir-fry it with veggies for a healthy meal.

10. Bananas—The Easy-Access Energy Booster

Magnesium ~ 27 gm per 100 gm

Bananas are not the highest in magnesium, but they’re easy, portable, and combine magnesium with potassium and vitamin B6, a perfect trio that supports muscle function and mood.

Pro tip: Have a banana with peanut butter for a powerful pre-exercise snack.

The Bottom Line: Let Food Be Your Magnesium Fix

Supplements might be convenient, but they’re no match for real foods. Foods offer more bioavailability and absorption, and they carry a whole lot of other nutrients with them.

Plus, eating magnesium-rich foods regularly can: