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Legumes, which include chickpeas, edamame, and black beans, are packed with magnesium<\/a>, fiber, B vitamins, iron, copper, zinc, and phosphorus. Dieras says they can help with healthy digestion, boost heart health, and, thanks to their antioxidants, they can contribute to a reduction in cell damage<\/a>.<\/p>\n Angie Asche<\/a>, MS, RD at Centr<\/a>, says that one serving of almonds can fulfill about 20% of your daily magnesium intake while also providing you with vitamin E and protein.<\/p>\n If you\u2019re already eating spinach, kale, collard greens, and other green leafy vegetables regularly, you\u2019re on the right track for maintaining your magnesium levels. Studies show that daily intake of leafy greens provides you with nutrients such as fiber and can potentially help maintain blood sugar levels<\/a>.<\/p>\n Asche calls seeds \u201cnutritional powerhouses.\u201d If you consider mixing flax and\/or chia seeds, she says they are also good sources of omega-3 fatty acids. Chia seeds also contain antioxidant properties<\/a> and can have positive effects on cardiovascular disease<\/a>. Hemp seeds provide protein, while Dieras says that pumpkin seeds are known to be very high in magnesium.<\/p>\n Along with magnesium, whole grains<\/a> also provide fiber, iron, and other vitamins and minerals. Dieras says that they can help lower risk of heart disease<\/a>, stroke, type 2 diabetes, and some cancers, and play a role in weight management.<\/p>\n Bananas serve as a great source of magnesium<\/a>, but they are also rich in potassium, which studies have shown have the potential to lower blood pressure and risk of heart disease<\/a>.<\/p>\n Salmon has always been one of the healthiest fish options and is a great source of magnesium (30 milligrams<\/a> in a single 100-gram piece, to be exact). The health benefits are many. You\u2019ll find that salmon can be helpful in decreasing inflammation<\/a> and lowering high blood pressure<\/a>.<\/p>\n According to Asche, there aren\u2019t any real negative side effects to consuming magnesium-rich foods (unless you\u2019re allergic to them, of course). The only potential downside to magnesium intake would come from a magnesium dietary supplement<\/a>. She explains that certain supplemental forms have a laxative effect, which can cause diarrhea and other digestive issues. And because supplements aren\u2019t regulated, there\u2019s a chance you might take something that isn\u2019t labeled correctly or has added ingredients that might be harmful.<\/p>\n \u201cNot all supplements contain the active ingredients listed on bottles and the amount of active ingredients vary from low to very high,\u201d says Dieras. \u201cIt is important to be mindful of the formulation chosen as different kinds of magnesium have different targeted benefits.\u201d<\/p>\n How much magnesium one needs is dependent on each person. Asche says that the recommended amount of magnesium can range anywhere from 310 to 420 milligrams a day. If you\u2019re pregnant or an active person who exercises at high intensities, she says that number may fluctuate<\/p>\n If you\u2019re worried about not consuming enough magnesium, Asche recommends working with a dietitian who can help you plan your meals or using a food journal to track your diet. General signs that you might be deficient in magnesium include fatigue, muscle cramping, headaches, and nausea. Because these symptoms can be tied to other health issues, Dieras says going to a physician and getting a blood or urine test will best determine if you\u2019re dealing with a magnesium deficiency.<\/p>\nAlmonds<\/h2>\n
Leafy Greens<\/h2>\n
Seeds<\/h2>\n
Whole Grains<\/h2>\n
Bananas<\/h2>\n
Salmon<\/h2>\n
The Downsides<\/h2>\n
How to Track Magnesium in Your Diet<\/h2>\n