Foods that contain magnesium include a wide variety of nutrient-dense options from different food groups:

• Nuts and Seeds : Almonds, cashews, Brazil nuts, pumpkin seeds, flaxseeds, chia seeds, and sesame seeds are especially rich in magnesium. For example, pumpkin seeds provide about 168 mg per ounce, which is 40% of the daily value (DV)

• Legumes : Beans such as black beans, chickpeas, lentils, and soy products like tofu and edamame are excellent sources. One cup of cooked black beans has about 120 mg of magnesium (29% DV)

• Whole Grains : Whole grains including quinoa, buckwheat, oats, barley, and brown rice contain significant magnesium. For instance, cooked buckwheat offers 86 mg per cup (20% DV)

• Leafy Green Vegetables : Spinach, Swiss chard, and other dark leafy greens are good sources. Cooked spinach contains around 112 mg per 100 grams

• Fruits : Avocados and bananas provide magnesium, with a medium avocado supplying 58 mg (14% DV) and a large banana about 37 mg (9% DV)

• Fatty Fish : Salmon, mackerel, and halibut also contribute magnesium, with a 100-gram serving of salmon providing around 30 mg (7% DV)

• Other Sources : Dark chocolate (especially high cocoa content) is a notable source, along with some dairy products like cheese and yogurt, and magnesium-fortified foods such as certain cereals and protein powders

In summary, magnesium is abundant in nuts, seeds, legumes, whole grains, leafy greens, some fruits, fatty fish, and dark chocolate, making it accessible through a balanced diet rich in plant-based foods and seafood