Magnesium is found in a variety of nutrient-dense foods, including whole grains, nuts, seeds, legumes, and several fruits and vegetables. In general, foods that are high in fiber provide magnesium. Some good sources of magnesium include:

• Leafy green vegetables: Spinach, kale, collard greens, turnip greens, and mustard greens are all high in magnesium.

• Nuts and seeds: Almonds, cashews, peanuts, pumpkin seeds, and chia seeds are all good sources of magnesium.

• Whole grains: Brown rice, quinoa, and wheat germ are all high in magnesium.

• Legumes: Black beans, chickpeas, and lentils are all good sources of magnesium.

• Fruits: Bananas and avocados are good sources of magnesium.

• Fish: Salmon, halibut, and mackerel are all high in magnesium.

It is recommended that adult men consume 400-420 mg of magnesium per day, while adult women should consume 310-320 mg per day.