- by Roxy Marrone
WHICH FOOD IS HIGHEST IN MAGNESIUM? 10 MAGNESIUM-RICH FOODS
- by Roxy Marrone
Healing Girl Summer means eating with purpose – to feel energised, grounded, and hormonally balanced. These magnesium-rich foods are your go-to glow-up from the inside out.
Magnesium might just be the most underrated nutrient in your healing toolbox. It supports sleep, reduces anxiety, soothes muscle tension, balances hormones, and keeps your nervous system chill. Basically? It's essential for your mind, body, spirit – and skin.
But most people are low in magnesium without even realising it.
The good news? You can get it straight from your plate. Here are 10 of the most magnesium-rich foods to add to your diet ASAP – plus how to stack the hack with topical magnesium for deeper healing.
Which Food is Highest in Magnesium?
1. Pumpkin Seeds (aka magnesium MVP)
These little guys pack around 150mg of magnesium per 28g serving. That’s nearly 40% of your daily needs – in one small handful. Sprinkle on salads, porridge, or munch as a snack.
2. Spinach
Cooked spinach is full of bioavailable magnesium, with about 150mg per cup. Add it to soups, curries, or smoothies for a nervous system-soothing boost.
3. Almonds
28g of almonds contains around 80mg of magnesium. Great for skin, hormones, and satiety – and perfect as a pre-bed snack to help your body wind down.
4. Dark Chocolate (70% or higher)
Yes, this is your permission slip to eat chocolate for your health. Just 28g of dark chocolate can offer 64mg of magnesium – plus antioxidant benefits. Thank you, cacao.
5. Avocados
One medium avocado gives you around 60mg of magnesium. It’s also packed with potassium, fibre, and healthy fats. Healing girl toast, anyone?
6. Black Beans
Half a cup of black beans provides about 60mg of magnesium. Bonus: they're also rich in gut-loving fibre and plant-based protein.
7. Tofu
Tofu contains roughly 50mg of magnesium per 100g. It’s a great addition for plant-based eaters and balances blood sugar beautifully.
8. Bananas
Often known for their potassium, bananas also bring 32mg of magnesium per medium fruit. Ideal for post-workout recovery and hormone balance.
9. Chia Seeds
Just 2 tablespoons contain about 95mg of magnesium. Add them to overnight oats, smoothies, or chia pudding for an easy win.
10. Salmon
A 100g serving of salmon contains about 30mg of magnesium, plus omega-3s for inflammation and hormone support. Pair with leafy greens = magic.
Why We Need More Than Just Food?
Modern soil depletion, stress, caffeine, alcohol, and certain medications can all drain your magnesium stores – fast.
That’s why I created the Magnesium Sleepy Butter – a topical magnesium butter infused with calming oils and healing frequency to help your body absorb what it needs through the skin. No digestion required.
It’s my go-to every night to:
- Relax muscles
- Soothe anxiety
- Improve sleep
- Support hormone balance
Rub it on your feet before bed, stack with deep breaths or your favourite affirmation, and let it melt the stress away.
External stressors, pollution, hormonal imbalance, and even your pillowcase can disrupt your skin’s natural barrier and dull your glow.
That’s why we created the Bi-Phase Skin Solution – a crystal-infused, dual-layer spray that hydrates, calms, and heals the skin while restoring mind-body balance.
It’s powered by rose quartz energy and charged with a high-vibration affirmation to reset more than just your skin.
It’s my daily essential to:
- Soothe inflammation
- Hydrate and rebalance stressed skin
- Elevate mood and energy
- Connect skincare with self-love
Spritz it on clean skin, pair it with a grounding breath and your eyeam affirmation, and feel the shift – inside and out.
Magnesium is a healer's mineral – and most of us are deficient.
✨ Eat it.
✨ Apply it.
✨ Feel the shift.
Ready to experience the magic?
Shop Magnesium Sleepy Butter and Bi-Phase Spray now at eyeamworld.com and join the #eyeamfam on the journey to deeper rest and radical wellbeing.
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