When it comes to foods high in magnesium, almonds make the list. The nut offers an impressive 77.96 milligrams of magnesium per ounce1. For context, men and women need 420 and 320 milligrams of magnesium per day, respectively2. “Magnesium is an essential mineral that supports muscle and nerve function, blood sugar control, blood pressure regulation, and bone health,” explains registered dietitian Kristen Lorenz, RD. It’s also critical for energy production, protein synthesis, and DNA repair, she notes. “Ultimately, magnesium is a multitasker that keeps everything from your heartbeat to your metabolism running smoothly,” Lorenz adds.
While adding almonds to your rotation can help you meet the mark, they’re not your only option. There are plenty of foods with more magnesium than almonds, making it easy to diversify your magnesium intake. Ahead, dietitians call out their top picks for a magnesium boost, along with ways to eat each food at home.
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