What are the symptoms of magnesium deficiency?

Vegetables and Fruits That Have Magnesium

Prickly pear has a lot of magnesium, but it isn't the easiest food to find or prepare.

Focus instead on these fruits and vegetables that have a lot of magnesium when you cook them and plenty of other nutrients, too:

• Spinach
• Swiss chard
• Edamame
• Tamarind
• Potato with skin
• Okra

• Whole-Grain Products With Magnesium

  Look for breakfast cereals fortified with magnesium and these whole grains:

  • Bran cereals
  • Wheat germ (toasted)
  • Quinoa (cooked)

  Legumes, Nuts, and Seeds With Magnesium

  Meat and poultry don't have a lot of magnesium, but you can find it in soy, cheese, and yogurt.

  These meat alternatives are also good magnesium sources:

  • Black-eyed peas (cooked)
  • Tempeh (cooked)
  • Soy nuts
  • Cooked beans (black, lima, navy, pinto, chickpeas)
  • Tofu
  • Almonds
  • Cashews
  • Flaxseed
  • Peanut butter