These 10 Nutritious Magnesium-Rich Foods will Reduce Your Stress Levels

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Feeling stressed out? You might be surprised to learn that the answer to your stress might be as simple as adding more magnesium to your diet. Magnesium is a vital mineral that helps regulate the nervous system, reduce inflammation, and promote relaxation. Here are ten magnesium-rich foods that can help you unwind and feel better.

Magnesium-Rich Foods

10. Bananas (32 mg per medium banana)

Yellow Banana Fruits on Brown Surface | foods that boost testosterone | Magnesium-Rich foods

Bananas are not only delicious and convenient, but they also pack a decent amount of magnesium. They are great for a quick snack and can easily be added to your breakfast cereal or smoothie. The natural sugars in bananas provide a quick energy boost, while the magnesium content helps to calm your nerves.

9. Spinach (157 mg per cup, cooked)

Bowl of Spinach | Magnesium-Rich foods

This leafy green is a powerhouse of nutrients, and magnesium is one of them. A cup of cooked spinach can provide nearly 40% of your daily magnesium needs. Toss it in a salad, blend it into a smoothie, or enjoy it steamed as a side dish. Spinach is versatile and easy to incorporate into your diet.

8. Almonds (80 mg per ounce)

roasted almonds

Almonds make for a perfect on-the-go snack and are great for adding crunch to your meals. Just an ounce of almonds (about 23 nuts) delivers 80 mg of magnesium. Enjoy them as a snack, add them to your oatmeal, or use almond butter as a spread.

7. Avocados (58 mg per avocado)

Sliced Avocado Fruit | foods that lower cortisol

Creamy and nutritious, avocados are more than just a trendy toast topping. One whole avocado provides about 58 mg of magnesium. They’re also high in healthy fats, which can help keep you feeling full and satisfied. Add avocado to salads, smoothies, or enjoy it on its own with a pinch of salt.

6. Black Beans (120 mg per cup, cooked)

Black Beans on Bowl

Black beans are a staple in many cuisines around the world, and for good reason. They are rich in protein, fiber, and magnesium. One cup of cooked black beans provides 120 mg of magnesium. Use them in soups, stews, salads, or as a side dish to boost your magnesium intake.

5. Pumpkin Seeds (150 mg per ounce)

Top View of Pumpkin Seeds in a White Bowl

Pumpkin seeds are tiny but mighty when it comes to their magnesium content. Just one ounce (about a handful) of these seeds provides 150 mg of magnesium. They’re perfect for snacking, sprinkling on salads, or adding to your yogurt for a crunchy twist.

4. Potatoes (43 mg per medium potato)

Potatoes Beside Stainless Steel Cooking Pot

Potatoes are a common staple in many diets, but they’re often overlooked as a magnesium source. A medium-sized potato, especially with the skin on, provides 43 mg of magnesium. Enjoy them baked, mashed, or roasted as part of a balanced meal.

3. Salmon (26 mg per 3 ounces)

Grilled Salmon Fish on Top of Grilled Vegetables | foods that lower cortisol | Magnesium-Rich foods

Salmon is not only rich in omega-3 fatty acids but also provides a good amount of magnesium. Three ounces of salmon contain about 26 mg of magnesium. This tasty fish can be grilled, baked, or pan-seared, and pairs well with a variety of vegetables for a nutritious meal.

2. Yogurt (42 mg per cup)

Delicious Greek yogurt with biscuit crumb and fresh raspberries | placeholder for 7-Day Carb Cycling Meal Plan

Yogurt is a fantastic source of probiotics and calcium, but did you know it also contains magnesium? A cup of plain, low-fat yogurt provides about 42 mg of magnesium. It’s a great addition to breakfast, can be used in smoothies, or enjoyed as a snack with some fruit and nuts.

1. Dark Chocolate (64 mg per ounce)

Dark Chocolate Bars | Foods that Boost Testosterone | foods that lower cortisol | Magnesium-Rich foods

Saving the best for last, dark chocolate is not only a delicious treat but also a surprisingly good source of magnesium. Just one ounce of dark chocolate (70-85% cacao) provides 64 mg of magnesium. Indulge in a small piece after dinner to satisfy your sweet tooth while also giving your body a magnesium boost.

Benefits of Magnesium-Rich Foods

Incorporating magnesium-rich foods into your diet can have a multitude of benefits:

  • Stress Reduction: Magnesium helps regulate the body’s stress-response system. It promotes relaxation and helps reduce anxiety, making it easier to manage daily stressors.
  • Improved Sleep: Magnesium plays a crucial role in the regulation of sleep. It helps calm the nervous system and may improve sleep quality, helping you feel more rested and rejuvenated.
  • Bone Health: Magnesium is essential for maintaining strong and healthy bones. It helps in the absorption of calcium, which is vital for bone density and strength.
  • Heart Health: Adequate magnesium levels can help maintain a healthy heart rhythm and reduce the risk of cardiovascular diseases. It also helps in lowering blood pressure.
  • Muscle Function: Magnesium is important for muscle function and relaxation. It can help prevent muscle cramps and spasms.
  • Energy Production: Magnesium is involved in the energy production processes in the body, helping you feel more energetic and less fatigued.


Adding these magnesium-rich foods to your diet can do wonders for your stress levels and overall well-being. From delicious dark chocolate to versatile spinach, there are plenty of options to choose from. Not only will these foods help you relax, but they also offer a host of other health benefits, making them a valuable addition to your daily routine.

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