Category 5: Whole Grains: Fiber and Focus
Unlike processed grains, whole grains retain all parts of the kernel, including the magnesium-rich germ and bran.
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13. Quinoa (Cooked): This ancient “pseudo-grain” offers about $118 \text{ mg}$ per cooked cup. Quinoa is a complete protein and a superb source of potassium, which works with magnesium to promote vasodilation (relaxing blood vessels).
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14. Whole Wheat Bread & Cereals: A single slice of 100% whole wheat bread can contain about $23 \text{ mg}$ of magnesium. Always choose whole-grain options to contribute to a stable, slow-release energy source.
Category 6: Seafood: Omega-3s and Magnesium
Fatty fish provide a powerful duo: heart-healthy Omega-3 fatty acids and a decent serving of magnesium.
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15. Salmon (Atlantic, Cooked): A 3-ounce serving offers about $26 \text{ mg}$ of magnesium. Its Omega-3s reduce inflammation, supporting the overall circulatory benefits of magnesium.
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16. Halibut: 3 ounces of cooked halibut provides around $24 \text{ mg}$ of magnesium, a lean protein choice.
Category 7: Functional Fruits and Veggies
Certain produce items offer high levels of magnesium alongside potassium, creating a perfect synergy for lowering blood pressure and preventing muscle cramps.
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17. Avocados: One medium avocado provides a substantial $58 \text{ mg}$ of magnesium. It’s packed with heart-healthy monounsaturated fats and potassium, making it an all-star for circulatory health.
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18. Bananas: One medium banana contains about $32 \text{ mg}$ of magnesium. It is a perfect post-workout fruit, helping to replenish electrolytes and relax tired muscles.
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19. Potatoes (with skin): A medium-sized baked potato with the skin on provides around $43 \text{ mg}$ of magnesium. The skin is a major source of fiber and minerals.
The Indulgent Essential: Dark Chocolate
Category 8: The Sweet Treat That Heals
Yes, your favorite treat can be a part of your magnesium-boosting plan!
20. Dark Chocolate (70-85% Cocoa)
One ounce of high-quality dark chocolate (70-85% cocoa) delivers approximately $64 \text{ mg}$ of magnesium. Beyond the mineral, dark chocolate is rich in antioxidants called flavanols. These compounds improve blood flow, which complements magnesium’s action in relaxing blood vessels, making it a true heart-healthy indulgence.
⚠️ The Key: Always look for chocolate with at least 70% cocoa solids, and enjoy in small, mindful portions.
The Deep Dive: Magnesium, Blood Pressure & Muscle Health
