7 Foods With The Highest Amount Of Magnesium And How To Consume Them For Maximum Benefits

 Here are 7 magnesium-rich foods and how to consume them for maximum absorption and benefits:

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1. Pumpkin Seeds (Roasted)

• Magnesium Content: ~168 mg per ounce (28g)

• How to Consume:

  • Eat roasted or raw as a snack.

  • Sprinkle on salads, oatmeal, or yogurt.

• Tips:

  • Soaking or sprouting before eating may reduce phytic acid, which can inhibit magnesium absorption.

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2. Spinach (Cooked)

• Magnesium Content: ~157 mg per cup (cooked)

• How to Consume:

  • Lightly steam or sauté to reduce oxalates (which hinder magnesium absorption) while preserving nutrients.

  • Add to omelets, soups, or smoothies.

• Tips:

  • Avoid overcooking, which can reduce magnesium content.

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3. Almonds

• Magnesium Content: ~80 mg per ounce (28g)

• How to Consume:

  • Eat raw or dry-roasted.

  • Add to trail mixes, salads, or nut butter.

• Tips:

  • Choose unsalted varieties to avoid excess sodium.

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4. Black Beans (Cooked)

• Magnesium Content: ~120 mg per cup (cooked)

• How to Consume:

  • Use in soups, salads, burritos, or stews.

• Tips:

  • Soak beans before cooking to reduce phytic acid.

  • Pair with vitamin C-rich foods (e.g., tomatoes) to enhance mineral absorption.

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5. Dark Chocolate (70-85% cocoa)

• Magnesium Content: ~64 mg per ounce (28g)

• How to Consume:

  • Eat a small square as a treat.

  • Add shaved pieces to oats, smoothies, or fruit.

• Tips:

  • Choose high-cocoa, low-sugar options for the best nutrient profile.

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6. Avocados

• Magnesium Content: ~58 mg per fruit (medium)

• How to Consume:

  • Use in salads, on toast, or in smoothies.

• Tips:

  • Combine with lime or lemon juice to preserve freshness and add vitamin C.

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7. Quinoa (Cooked)

• Magnesium Content: ~118 mg per cup (cooked)

• How to Consume:

  • Use as a base for grain bowls, salads, or sides.

• Tips:

  • Rinse well before cooking to remove saponins that can interfere with nutrient absorption.

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General Tips to Maximize Magnesium Absorption:

• Limit excess calcium at the same meal, as it can compete with magnesium.

• Avoid high-dose zinc supplements, which may interfere.

• Maintain gut health (digestive issues can reduce absorption).

• Cook certain high-oxalate foods (like spinach) to reduce their inhibitory effects.

• Include vitamin D and vitamin B6, which help with magnesium metabolis.

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