Here are some foods that are high in magnesium:

• Leafy green vegetables, such as spinach, Swiss chard, and kale
• Legumes, such as soybeans, kidney beans, and black beans
• Nuts and seeds, such as almonds, cashews, pumpkin seeds, and sunflower seeds
• Whole grains, such as quinoa, brown rice, and whole wheat flour
• Fish, such as salmon, halibut, and mackerel
• Dark chocolate with at least 70% cocoa solids

The recommended dietary allowance for magnesium for adult men is 400-420 mg per day, and for adult women is 310-320 mg per day. Incorporating these magnesium-rich foods into your diet can help you meet your daily needs.