Unlock natural magnesium sources and discover top foods that contain this mineral. This page centers on natural magnesium sources and practical tips to weave them into daily meals and snacks. By focusing on real foods rather than supplements, you’ll find a variety of ways to incorporate magnesium-rich options into your routine. Natural magnesium sources come from a mix of plant-based and animal-based foods, as well as fortified options. Plant-based examples include leafy greens, almonds and other nuts, pumpkin and sesame seeds, beans and lentils, oats, and other whole grains. Animal-based and other options can include certain seafood and dairy products. Checking labels or nutrition information can help identify items that are considered natural magnesium sources. Easy tips for incorporating natural magnesium sources into your day: plan meals around a magnesium-containing ingredient, add seeds to yogurt or oatmeal, sprinkle nuts on salads or in snacks, blend leafy greens into smoothies, and choose whole-grain versions of bread, pasta, and cereals. Simple substitutions and batch-prep ideas can make it easier to include these sources regularly. Delicious ideas and daily amounts: typical portions to start with include about 1 ounce (28 grams) of nuts or seeds per serving, 1-2 cups of leafy greens per meal (raw or cooked), 1/2 cup of cooked beans or lentils, and 1/2 cup of cooked whole grains per serving. Spreading a variety of these portions across meals and snacks can add up over the day. Since daily amounts can vary by person and dietary pattern, adjust portions to fit your own routine.
