At Moonglow Minerals, we’re big believers in the power of magnesium and not just on your skin, but in your kitchen too. While our creams, oils, and bath bombs offer magnesium through soothing topical applications, it’s just as important to support your inner glow with nourishing, magnesium-rich foods. Think of it as the inside-out approach to wellness, because when your body is fueled with the minerals it craves, everything feels a little more balanced.

If you’ve been feeling fatigued, stressed, or just not quite yourself lately, it might be time to check in with your magnesium levels. According to the National Institutes of Health, nearly 50% of Americans consume less than the recommended daily amount of magnesium. But don’t worry, boosting your intake can be both delicious and simple.

Here’s your calming guide to the best magnesium-rich foods and how to sneak them into your daily routine with ease.

 

Why Magnesium Matters

Magnesium is a quiet hero in your body, playing a role in over 300 biochemical reactions. It supports muscle and nerve function, regulates blood pressure, boosts sleep quality, and helps ease anxiety and stress. It’s even been linked to hormone balance and PMS relief, two things we know many women are all too familiar with.

That said, our bodies don’t produce magnesium naturally, which means we need to get it from food or supplements. Let’s dive into the most powerful (and delicious) natural sources.

 

1. Leafy Greens: Your Magnesium Powerhouse

Dark, leafy greens are among the most magnesium-dense foods you can eat. They’re also loaded with fiber, iron, and vitamins, making them a no-brainer for everyday meals.

Top Picks:

• Spinach (1 cup, cooked): ~157 mg of magnesium
• Swiss chard (1 cup, cooked): ~150 mg
• Kale, collard greens, beet greens: excellent rotating options

Easy Ways to Eat Them:

• Blend into smoothies with banana and almond butter
• Sauté with garlic and olive oil for a quick side dish
• Stir into soups or grain bowls

 

2. Nuts & Seeds: Small but Mighty

When you’re in need of a mood-stabilizing snack or post-yoga fuel, reach for magnesium-packed nuts and seeds.

Top Picks:

• Pumpkin seeds (pepitas) (1 oz): ~168 mg
• Almonds (1 oz): ~80 mg
• Cashews (1 oz): ~74 mg
• Chia seeds (1 oz): ~95 mg
• Flaxseeds and sunflower seeds: also great options

Easy Ways to Eat Them:

• Sprinkle over smoothie bowls or oatmeal
• Make a trail mix with dark chocolate and dried fruit
• Add a spoonful of chia seeds to your water or plant-based milk overnight to make chia pudding

 

3. Whole Grains: A Balanced Bite

Whole grains are not only heart-healthy and fiber-rich, but they’re also a wonderful source of magnesium. Plus, they keep you fuller longer and support steady energy throughout your day.

Top Picks:

• Quinoa (1 cup, cooked): ~118 mg
• Brown rice (1 cup, cooked): ~84 mg
• Oats (1 cup, cooked): ~60 mg
• Buckwheat, barley, bulgur: all full of magnesium goodness

Easy Ways to Eat Them:

• Meal-prep quinoa or brown rice and toss into salads or wraps
• Start your day with a warm bowl of oatmeal topped with banana and cinnamon
• Use buckwheat flour in pancakes or muffins

 

4. Beans & Legumes: Plant-Based Protein Meets Mineral Magic

Beans and legumes are staples in plant-based diets and for good reason. They’re rich in protein, fiber, and yes, magnesium.

Top Picks:

• Black beans (1 cup, cooked): ~120 mg
• Lentils (1 cup, cooked): ~70 mg
• Chickpeas, kidney beans, navy beans: also solid choices

Easy Ways to Eat Them:

• Toss into grain bowls or nourish bowls
• Blend into homemade hummus
• Add to chili, soups, or veggie tacos

 

5. Dark Chocolate: Your Sweet Magnesium Treat

Yes, chocolate makes the list and we’re not mad about it. High-quality dark chocolate (70% cacao or higher) delivers a healthy dose of magnesium and antioxidants.

• One ounce of dark chocolate provides about 64 mg of magnesium. Just keep an eye on added sugars, and aim for moderation.

Easy Ways to Eat It:

• Break off a square or two as an afternoon pick-me-up
• Melt into your oatmeal or drizzle over fruit
• Stir into your favorite nut butter

 

6. Bonus Sources: Avocados, Bananas & More

These everyday favorites may surprise you:

• Avocados (1 whole): ~58 mg
• Bananas (1 medium): ~32 mg
• Tofu, yogurt, salmon: also contain small amounts of magnesium
• Figs and prunes: a naturally sweet way to supplement intake

They’re easy to work into breakfast bowls, wraps, snacks, and salads.

Tips for Boosting Magnesium Daily

• Keep it simple: Add spinach to your scrambled eggs or smoothie.
• Swap it in: Use quinoa instead of white rice or pasta.
• Snack smarter: Choose trail mix or a banana with almond butter.
• Double up: Combine magnesium-rich foods in one meal, like a grain bowl with leafy greens, chickpeas, avocado, and pumpkin seeds.

And of course, pair your internal nourishment with topical magnesium. Moonglow Minerals products like our Magnesium Body Cream or Bath Bombs offer the perfect companion to your wellness ritual, absorbing through the skin to soothe muscles, promote sleep, and support your body naturally.

Final Thoughts

Magnesium is one of the most essential yet underrated nutrients for holistic wellness. Thankfully, nature has given us plenty of options to keep our levels in balance. By incorporating more of these magnesium-rich foods into your daily meals, you’re not only supporting your energy and mood, you’re embracing a lifestyle of deep, radiant health.

Because at Moonglow, we believe in nourishing the body from all angles, inside and out.