Category 1: The Dark, Leafy Green Defenders
It’s no accident that magnesium is at the core of the chlorophyll molecule, the pigment that gives plants their green color. This makes dark, leafy vegetables the most bioavailable source of the mineral.
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1. Spinach (Cooked): $\approx 157 \text{ mg}$ per cup. Excellent for blood pressure, packed with Iron and Vitamin K.
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2. Swiss Chard (Cooked): $\approx 150 \text{ mg}$ per cup. High in potassium and magnesium, a powerful combination for lowering BP.
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3. Kale (Cooked): $\approx 30 \text{ mg}$ per cup. Lower than others, but highly versatile and rich in antioxidants.
🌿 Pro-Tip: Cooking leafy greens (steaming or lightly sautéing) helps reduce the volume, making it easier to consume a magnesium-dense cup.
Category 2: Seeds: Tiny Titans of Magnesium
Seeds are arguably the most potent source of magnesium by weight. They are an easy, crunchy addition to any meal, snack, or salad.
4. Pumpkin Seeds (Pepitas)
These seeds are the clear winner, delivering a massive $156 \text{ mg}$ in just a single one-ounce serving (about a quarter cup)—nearly 40% of the recommended daily intake (RDI). Their high magnesium content makes them ideal for promoting muscle relaxation and a good night’s sleep.
5. Chia Seeds
A powerhouse of nutrition, one ounce of chia seeds contains about $111 \text{ mg}$ of magnesium. They are also loaded with fiber and Omega-3 fatty acids, which further support heart health and blood circulation.
6. Flaxseeds
Often used as a source of fiber and lignans, flaxseeds also provide about $40 \text{ mg}$ of magnesium per tablespoon, supporting both digestive and heart health.
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Nuts and Legumes: Everyday Magnesium Boosters
