What Food Is Rich in Magnesium? Discover the Best Sources
What kind of food is high in magnesium?
The answer may sound easy, but promise you that the answer contains a free gift to better energy, sleep, and muscle, and even calmer gray matter.
You don’t want synthetic supplements or overhyped fixes.
The true magic lies in nature—real, whole foods naturally high in magnesium that fuel our bodies the way nature intended.
We’re going to explore the top magnesium foods you will find, and also how to make sure you have them as a staple in your wild, natural lifestyle.
What Is the Richest Food in Magnesium?
You'll find magnesium in a variety of whole foods.
From greens to nuts and seeds, it’s in a lot of what you eat.
You just have to know where to search.
And by centering your meals around unrefined, nutrient-rich nourishment, you also naturally lift your magnesium levels—and help maintain a healthy body from the inside out.
Magnesium Is Good For You?
The process is just one of more than 300 biochemical reactions your body requires magnesium to perform.
Without it, everything from your heart rate to your energy levels begins to falter.
Big Jobs Magnesium Has in the Body
Magnesium is involved in:
- Cellular energetics (1).
- Relaxation of muscles and nerves.
- Supporting healthy bone density.
- Maintaining a steady, strong heartbeat.
Symptoms that indicate you have a magnesium deficiency
Do you get tired for no reason?
Do you battle muscle cramps or restless legs?
Noticed your mood dropping, or your sleep being unsettled?
These might be signs of low magnesium (2).
— Many more people are deficient and have no clue.
The good news?
Fortunately, nature has provided all the tools that you need to replenish it — and they’re right on your plate.
Further Foods Naturally High in Magnesium
The best way to up your magnesium intake is with real, minimally processed food.
Here are the best natural sources.
Nuts and Seeds
Pumpkin seeds are highest with almost 150 mg per ounce (3).
Almonds and cashews are similarly high in vitamin E.
Chia and flaxseeds offer magnesium as well as fiber and omega-3s.
These are great for snacking or adding to smoothies.
Leafy Greens
Magnesium: Spinach, Swiss chard, and kale are all packed with magnesium.
One cup of cooked spinach contains almost 40% of your daily requirement.
Steam or fry in olive oil for best absorption.
Legumes and Whole Grains
They can be found in black beans, lentils, and edamame.
Quinoa and brown rice are wholegrains that keep the magnesium, unlike processed ones.
These foods provide your gut with fiber and your body with lasting energy.
Fruits and Vegetables
Magnesium-rich avocados are full of healthy fats.
Bananas are a great source of potassium and magnesium, both ideal after-workout nutrients.
Figs, raisins, and dark leafy greens, such as those of the beet, round out your produce picks.
And sure, dark chocolate (ideally 70% cacao or higher) is a yummy, real-food source as well.
Fish and Superfoods: Magnesium-rich omega-3 Wild-caught mackerel, salmon, and halibut all contain magnesium as well as omega-3s.
Even seaweed — especially dulse, wakame, what I brought home this time Read Notes and Sea Snax (they were all over the Fancy Food Show) are enriching your diet with magnesium and iodine.
Select wild fish caught sustainably if you can.
Top Drinks and Beverages High in Magnesium
It’s not just food — what you drink matters, too.
Certain beverages can help replenish magnesium while others deplete it.
Waters Enriched with Magnesium and Natural Mineral Waters
Seek high-mineral spring waters that were never processed.
There are even magnesium-enhanced brands.
These may help with hydration and mineral balance.
Herbal Teas and Cacao-Based Drinks
Chamomile, nettle, and rooibos teas also contain trace minerals such as magnesium.
Wild cacao drinks not only ccalmyour nerves but also bring you plant-based magnesium.
Ditch the sugary cocoa mixes and go with Wild Foods ceremonial cacao.
Avoiding Magnesium-Depleting Drinks
Soft drinks, energy drinks, and too much alcohol will deplete magnesium in your body.
Trade them in for herbal infusions, mineral water, or a homemade magnesium drink.
How to Get More Magnesium in Your Diet
It’s not only what, but also the how.
Here are some tips on how to get the most out of your magnesium-rich meals.
Cooking Tips That Preserve Magnesium
Boiling vegetables causes magnesium loss (4).
Instead, you can steam them lightly, or roast them, or eat them raw.
Legumes soaked before cooking increase mineral bioavailability and decrease nutrients.
Nutrient Pairings That Boost Absorption
Vitamin D promotes the effective use of magnesium in your body (5).
Combine magnesium-rich foods with healthy fats for an absorption boost.
B6 and potassium also act in synergy with magnesium, contained in bananas, sweet potatoes, and wild meats.
Do You Need a Magnesium Supplement?
Sometimes, support, even with a good diet, is necessary.
When Food Isn’t Enough?
Magnesium levels can be depleted by stress, intense exercise, e or gut health problems.
If you are feeling burnt out or depleted, supplementation might make a difference.
How to Pick a Natural, Clean Magnesium Supplement
Stay away from tablets with fillers or artificial ingredients.
Seek out forms such as magnesium glycinate or citrate for high absorption.
Wild Foods’ magnesium blends feature clean, real-food ingredients that are right in tune with your wild side.
Final Thoughts
Your body doesn’t need more pills or processed bandages.
It’s longing for connection — to nature, to nourishment, to equilibrium.
A key to that bond is magnesium.
When you eat real foods like wild greens, nuts, seeds, legumes, and dark chocolate, you will build a body grounded in vibrancy.
“But the more robust it is, the greater your health will be.”
Think of it this way: Your body is like a forest — the richer the soil (or diet), the stronger you are.
The time is ripe for you to reWild your plate now.
Begin with nature’s magnesium-rich superfoods—and double your efforts and support with Wild Foods’ carefully crafted, clean, potent magnesium offers.
🔥 Real Recovery Starts Here! Magnesium isn’t a luxury—it’s your missing link to better sleep, stronger recovery, and calmer days. Your body’s craving it. Answer the call. 🔥
FAQs on Foods Rich in Magnesium
What food has the most magnesium?
Pumpkin seeds are among the most nutritious, packing nearly 150 mg per ounce.
Which fruit has the most magnesium?
Avocados top this list, with bananas and figs coming in as close runners-up.
What is the fastest way to get my magnesium levels up through food?
Nibble on magnesium-rich snacks like nuts and seeds, drink mineral water, and toss in leafy greens.
Which drink is high in magnesium?
There’s magnesium in mineral water, in herbal teas such as nettle and chamomile, and even in a cacao-based drink.
Related Studies
1. Title: Magnesium - Health Professional Fact Sheet
Magnesium serves as a cofactor in more than 300 enzyme systems regulating diverse biochemical reactions, including protein synthesis, muscle and nerve function, and energy production.
Link: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
2. Title: Magnesium - Consumer Fact Sheet
Magnesium deficiency manifests as loss of appetite, nausea, vomiting, fatigue, weakness, and in severe cases, numbness, tingling, muscle cramps, seizures, personality changes, and abnormal heart rhythms.
Link: https://ods.od.nih.gov/factsheets/Magnesium-Consumer/
3. Title: USDA National Nutrient Database for Magnesium
Pumpkin seeds (roasted kernels) provide 649 mg of magnesium per cup, while spinach (canned) offers 131 mg per cup, positioning them as top dietary sources.
Link: https://www.nal.usda.gov/sites/default/files/page-files/magnesium.pdf
4. Title: Effect of cooking methods on the nutritional quality of vegetables
Microwaving best preserves vegetable mineral content like magnesium compared to other methods, with steaming showing moderate retention and potential losses from leaching in boiling.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC10660054/
5. Title: Magnesium status and supplementation influence vitamin D status
Magnesium intake interacts with vitamin D metabolism, affecting 25(OH)D synthesis, status, and potentially absorption, with supplementation influencing vitamin D biomarkers based on baseline levels.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC6693398/
