Magnesium-Rich Foods to Add This Week

Magnesium is one of those nutrients that quietly powers so many parts of your health. It supports energy, sleep, stress balance, and strong bones, yet most people don’t get enough. The good news is magnesium-rich foods are easy to find and delicious to add to your meals.

Here are some of the best options to try this week:

1. Kale

Kale is a nutrient-dense green that delivers magnesium along with vitamin C and antioxidants. Unlike spinach, it’s much lower in oxalates, making its magnesium easier for your body to absorb. One cup of cooked kale provides around 20–25 mg of magnesium, plus plenty of fiber.

💡 Try this: Add kale to soups, sauté it with garlic, or toss it into a smoothie.

2. Romaine Lettuce

Milder in flavor than most leafy greens, romaine is low in oxalates and provides hydration along with magnesium. It’s also a good source of vitamin A and folate, making it a versatile base for salads and wraps.

💡 Try this: Swap romaine for bread in wraps or layer it with grilled veggies for a quick magnesium-rich lunch.

3. Nuts & Seeds

Almonds, cashews, sunflower seeds, and pumpkin seeds are some of the most concentrated sources of magnesium. Pumpkin seeds in particular stand out, with nearly 150 mg of magnesium per ounce — close to half your daily needs.

💡 Try this: Sprinkle pumpkin seeds on salads, or enjoy a small handful of almonds as a mid-day snack.

4. Legumes

Black beans, chickpeas, and lentils are excellent sources of magnesium, fiber, and plant-based protein. They support healthy digestion, balance blood sugar, and provide long-lasting energy.

💡 Try this: Cook up a simple lentil curry or make a chickpea salad with olive oil and lemon.

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5. Whole Grains

Brown rice, oats, quinoa, and buckwheat are whole grains that retain their nutrient-rich outer layer — where most of the magnesium lives. One cup of cooked quinoa provides over 100 mg of magnesium.

💡 Try this: Enjoy overnight oats topped with berries or replace white rice with quinoa at dinner.

6. Dark Chocolate

High-quality dark chocolate (70% or higher) is a surprising source of magnesium along with antioxidants that support heart and brain health. A small square can give you 60–70 mg of magnesium while also satisfying a sweet craving.

💡 Try this: Melt dark chocolate into warm almond milk for a soothing magnesium-rich drink.

The Takeaway

You don’t need to overcomplicate magnesium — it’s right there in everyday foods. By adding more kale, romaine, nuts, legumes, whole grains, and dark chocolate into your weekly meals, you’ll cover your magnesium needs naturally while enjoying fresh, flavorful foods.

💡 Pro tip: Pair magnesium-rich meals with vitamin D (from fatty fish or a bit of sun) to support absorption, and limit soda or excess caffeine, which may lower magnesium levels.