Are you constantly tired, dealing with muscle cramps, or just feeling off? You might be low on magnesium—a mineral your body needs for energy, muscle function, and even stress management. The problem? Many processed foods are stripped of magnesium, leaving you at a deficit without realizing it. The good news is that you can easily fix this. Here are some of the best natural sources of magnesium. By adding these magnesium-rich foods to your diet, keeping your body fueled and feeling its best.

Nuts

Almonds, cashews, and Brazil nuts are power-packed sources of magnesium, making them a great snack for an instant nutrient boost. A single ounce of cashews alone provides around 83 mg of magnesium, covering about 20% of your daily needs. These crunchy bites also deliver fiber and heart-friendly fats, helping support cholesterol levels. Whether you eat them raw, roasted, or blended into nut butter, they’re an easy way to up your magnesium intake.

Seeds

Pumpkin, chia, and flaxseeds aren’t just trendy superfoods—they’re also loaded with magnesium. Just an ounce of pumpkin seeds gives you 168 mg, which is about 40% of what you need in a day. Besides magnesium, seeds provide fiber, omega-3 fatty acids, and antioxidants that protect your cells from damage. Sprinkle them over yogurt, blend them into smoothies, or toss them into your salads for an effortless nutrient boost.

Whole Grains

Oats, quinoa, and buckwheat do more than keep you full—they’re excellent sources of magnesium, too. A cup of cooked buckwheat, for example, delivers around 86 mg of magnesium, covering about 20% of your daily requirement. Whole grains also provide fiber, B vitamins, and important minerals that support digestion and heart health. Making the switch to whole grains instead of refined ones is an easy step toward better magnesium levels.

Dark Chocolate

You don’t need an excuse to enjoy dark chocolate, but here’s a good one—it’s a solid source of magnesium. A single ounce packs about 65 mg, contributing roughly 15% of your daily value. It’s also rich in antioxidants that help fight cell damage and compounds that support heart health. For the best benefits, choose dark chocolate with at least 70% cocoa content.

Yogurt

Yogurt is another good way to boost your magnesium intake. A cup of plain yogurt offers around 30 mg of magnesium, plus a healthy dose of probiotics that support gut health. It also provides protein and calcium, making it a well-rounded choice for breakfast or snacks. Pair it with nuts, seeds, or fruit for even more magnesium.

Tofu

Tofu is more than just a plant-based protein—it’s also a solid source of magnesium. A 3.5-ounce serving contains about 35 mg of magnesium, along with iron, calcium, and manganese. Its mild flavor makes it incredibly versatile, whether you enjoy it stir-fried, grilled, or blended into smoothies. Adding tofu to your meals is a great way to get magnesium while keeping things high in protein.

Bananas

Known for their potassium, bananas also provide a decent amount of magnesium. One large banana contains about 37 mg, making it a quick and easy option to help meet your daily needs. They’re also rich in vitamin B6, vitamin C, and fiber, supporting digestion and energy production. Whether eaten on their own or blended into a smoothie, bananas are an effortless way to add more magnesium to your diet.

Raisins

Dried fruit like raisins offers a compact, nutrient-dense way to up your magnesium intake. They provide magnesium, fiber, iron, and potassium, all of which help support overall wellness. Their natural sweetness makes them a great addition to oatmeal, yogurt, or homemade trail mix. Just be mindful of portions, as dried fruit can be calorie-dense.

Avocados

Avocados aren’t just to add a savory twist to your toast—they’re a nutrition powerhouse, packing about 58 mg of magnesium per medium fruit. They also deliver heart-healthy monounsaturated fats, potassium, and fiber. Their creamy texture also makes them a perfect addition to salad and smoothies. If you’re looking for a delicious way to support your magnesium intake, avocados are a top pick.

Leafy Greens

Spinach, kale, and collard greens are among the best plant-based sources of magnesium. One cup of cooked spinach delivers a whopping 158 mg, covering more than a third of your daily needs. These greens also provide iron, vitamins A and C, and powerful antioxidants that protect against cell damage. Whether sautéed, blended into smoothies, or tossed into salads, leafy greens are a must-have for better magnesium intake.

Legumes

Lentils, black beans, and chickpeas are loaded with magnesium and other important nutrients. A cup of cooked black beans, for instance, provides around 120 mg of magnesium—almost 30% of your daily value. They also offer fiber, plant-based protein, and iron, making them an excellent choice for heart and gut health. Adding legumes to soups, salads, or rice dishes is a simple way to boost your magnesium levels.

Okra

Okra isn’t just for gumbo—it’s also a decent source of magnesium. A cup of cooked okra provides about 29 mg, along with fiber, folate, and antioxidants. These nutrients help support digestion, heart health, and immune function. Whether roasted, stewed, or grilled, okra is an underrated way to add more magnesium to your diet.

Acorn Squash

Acorn squash is a nutrient-dense winter squash that offers around 88 mg of magnesium per cup. It’s also high in potassium, vitamin C, and fiber, making it great for digestion and immune support. Its natural sweetness pairs well with both savory and sweet dishes. Roast it, mash it, or stuff it with other magnesium-rich ingredients for a hearty meal.

Potatoes

Potatoes, especially when eaten with the skin, contribute a decent amount of magnesium to your diet. A medium potato contains around 48 mg, but most of the magnesium is in the skin, so don’t peel it off! They also provide vitamin C, potassium, and fiber, making them a well-rounded carbohydrate source. Whether baked, mashed, or roasted, potatoes are a simple way to add more magnesium to your meals.

Fatty Fish

Salmon, mackerel, and halibut are not only rich in omega-3s but also great sources of magnesium. A typical serving of fish provides a solid dose of this essential mineral, along with protein and healthy fats. Regularly eating fatty fish supports heart health, brain function, and inflammation control. Grilled, baked, or pan-seared, fish is a tasty way to keep your magnesium levels in check.

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