Top Foods for Magnesium
The signs of true magnesium deficiency can be dramatic–heart murmurs, seizures. However sub-optimal levels may show other symptoms, including fatigue, brain fog, dizziness, and increased symptoms of PMS. Some people may need to take magnesium supplements, while others can focus on getting this essential mineral through foods. I have compiled these top foods for magnesium as a handy list.
Pumpkin seeds
Pumpkin seeds are one of the top foods for magnesium. 1 oz provides 150 mg, which is 37% of your RDA of magnesium. Not to mention omega-3 fatty acids, manganese, vitamin K, and riboflavin.
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Watermelon Seeds
A 1 oz serving watermelon seeds provides 144 mg of magnesium (36% RDA) plus zinc, manganese, folate and niacin.
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Flax seeds
Flax seeds are a top food for magnesium. A 1 oz serving provides 110 mg (27% RDA) of magnesium, plus omega-3 fatty acids, hormone-balancing lignans, manganese, folate, and thiamin.
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Brazil nuts
A 1 oz serving provides 105 mg of magnesium (26% RDA) plus a full day’s supply of selenium.
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Rice Bran
1 oz of rice bran gives you 219 mg of magnesium (55% RDA) and fiber to boot!
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Cocoa Powder
1 oz of cocoa powder provides 140 mg of magnesium (35% RDA). Who doesn’t love that!
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Sesame Butter
1 oz of sesame seed butter (tahini) provides 101 mg of magnesium (25% RDA).
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Almond Butter
1 oz of almond butter provides 84 mg of magnesium (21% RDA).
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