4 Types of Food That Add More Magnesium to Your Diet

A small sign with the periodic symbol, Mg, written in chalk sits on top of a collection of magnesium-rich food.
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Magnesium is essential in numerous bodily functions, including muscle and nerve function, blood sugar control, and bone health. It’s easy to fall short of your recommended magnesium intake, especially if you don’t know which food helps boost this vitamin level. Consider these four types of food that add more magnesium to your diet.


Bananas are well-known for their potassium content, but they are also a good source of magnesium. Many athletes eat them before working out since vitamins, such as magnesium, can prevent muscle cramps.

Try topping whole-grain toast with almond butter and sliced bananas for a nutrient-packed breakfast. You can also include bananas in baked goods like muffins or banana bread for a healthier twist on traditional recipes.

Pro Tip

Bananas are also an excellent on-the-go snack that can boost energy levels while providing essential nutrients. 


Cocoa is not only delicious but also an excellent source of magnesium. Specific options such as cocoa powder or dark chocolate are ideal for adding more magnesium to your diet; both have higher magnesium concentrations than milk or white chocolate. 

You can buy dark chocolate bars to eat on the go or as a dessert after meals. Likewise, you can add cocoa to your diet in many ways! Make a smoothie with cocoa powder, bananas, and your favorite type of milk for a delicious, magnesium-rich drink. 

Whole Grains

Options such as quinoa, brown rice, and whole wheat, are all nutrient-rich foods that also have substantial amounts of magnesium. Whole-grain bread or pasta can also be excellent meal choices, providing energy and essential nutrients. 

You could eat whole wheat toast or use bread to make a sandwich. Alternatively, you could also incorporate quinoa into salads or as a side dish for lunch or dinner. 

Nuts and Seeds

The final type of food that adds more magnesium to your diet include almonds, cashews, and pumpkin and sunflower seeds. You can easily add nuts and seeds to your diet by sprinkling them on your salads, yogurt, or oatmeal. You can also make a homemade trail mix with various nuts, seeds, and dried fruit for a nutritious and delicious snack. 

A balanced diet that includes magnesium-rich food will help you reap its numerous health benefits. Remember to select magnesium-rich recipes when planning your meals to maintain a healthy and balanced intake of this essential mineral. 

Written by Henry Johnson


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