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Magnesium is one of the most important macro-minerals we need in our bodies, but millions of people don’t get enough of it -- and many of them don’t even know.

There’s a laundry list of benefits associated with magnesium: from helping regulate potassium, sodium and calcium levels, to being needed for over 300 biochemical functions in the body, to overall cellular health -- making sure you are getting enough of the mineral should be on your daily to-do list.  

While you can’t always decipher if you have a magnesium deficiency by simple blood tests (since most of the magnesium in the body is found in the bones and cells), there are warning signs to take notice of. Muscle spasms, leg cramps, insomnia, fatigue and anxiety are among some symptoms that could indicate there’s low levels of magnesium in the body.  

Green leafy vegetables that are packed with chlorophyll are sure bets when it comes to absorbing magnesium, but they’re not the only foods that are high in the electrolyte. 

According to the Dietitians of Canada website, men ages 19 to 30 should intake approximately 400 mg per day while women ages 19 to 30 should intake 310 mg per day. 

Here’s a selection of foods that you should idle for magnesium-rich benefits. In addition to these foods, supplements and even magnesium oil (to be rubbed on your feet for example) are other options to improve your levels. 

Pumpkin seeds, squash seeds (without shell)

Serving size: 60 mL (1/4 cup)

Magnesium: 307 mg (approx.)

Brazil nuts (without shell)

Serving size: 60 mL (1/4 cup) 

Magnesium (mg): 133 mg

Almonds (without shell)

Serving size: 1 cup 

Magnesium: 80 mg

Spinach

Serving size: 1 cup

Magnesium: 157 mg 

Chard 

Serving size: 1 cup

Magnesium: 154 mg

Salmon (cooked)

Serving size: 75 g (2 1/2 oz)

Magnesium: 92 mg

Halibut

Serving size: 75 g (2 1/2 oz)

Magnesium: 80 mg

Yogurt or Kefir

Serving size: 1 cup

Magnesium: 50 mg

Avocado 

Serving size: 1 medium size avocado

Magnesium: 58 mg 

Dark chocolate

Serving size: 1 square

Magnesium: 95 mg 

Peas, black-eyed peas/cowpeas (cooked)

Serving size: 175 ml (3/4 cup)

Magnesium: 121 mg

Soybeans

Serving size: 175 mL (3/4 cup)

Magnesium: 109 mg

Soy nuts

Serving size: 60 mL (1/4 cup)

Magnesium: 99 mg 

Flaxseeds

Serving size: 30 mL (2 Tbsp)

Magnesium: 78 mg

Cashew butter

Serving size: 30 mL (2 Tbsp)