Integrative Nutrition Health Coach

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Magnesium deficiency Here are some excellent food sources of magnesium, categorized by type:

1. Nuts and Seeds
   •   Pumpkin seeds (roasted) – very high in magnesium
   •   Almonds
   •   Cashews
   •   Sunflower seeds
   •   Chia seeds
   •   Flaxseeds

2. Whole Grains
   •   Quinoa
   •   Brown rice
   •   Oats
   •   Buckwheat
   •   Whole wheat bread

3. Legumes
   •   Black beans
   •   Lentils
   •   Chickpeas
   •   Edamame
   •   Kidney beans

4. Leafy Greens
   •   Spinach (especially cooked)
   •   Swiss chard
   •   Kale
   •   Collard greens

5. Vegetables
   •   Avocados
   •   Potatoes (with skin)
   •   Broccoli
   •   Zucchini

6. Fruits
   •   Bananas
   •   Figs (especially dried)
   •   Raisins
   •   Papaya

7. Fish
   •   Mackerel
   •   Salmon
   •   Halibut
   •   Tuna

8. Dark Chocolate (70% cocoa or higher)

9. Dairy and Plant-Based Alternatives
   •   Yogurt
   •   Kefir