Quick and Easy Essential Mediterranean Magnesium-Rich Breakfasts For Losing Weight

It's rich in iron, copper, manganese, and prebiotic fiber to feed gut bacteria. Trusted Source also contains antioxidants. Free radicals damage cells and cause disease. 

Dark chocolate 

Avocados contain potassium, B vitamins, and vitamin K. And unlike most fruits, they're high in fat—especially heart-healthy monounsaturated fat. Avocados are also high in fiber.


A good source of fiber and monounsaturated fat, most nuts can help diabetics lower their blood sugar and cholesterol. Brazil nuts are rich in selenium.


Their nutrients are abundant. Cooked black beans contain 120 mg of magnesium, 29% of the DV, per 1-cup (172-g) serving.


Due to its protein content, vegetarians rely on tofu. Bean curd is made by pressing soybean milk into soft white curds.


Pumpkin seeds provide 168 mg per 1-oz. (28-g) serving. A whopping 40% of the magnesium DV isTrusted Source.


Grain and pseudocereal foods like wheat, oats, barley, buckwheat, and quinoa are rich in magnesium and other nutrients.

Whole grains 

Fish contains potassium, selenium, B vitamins, and other nutrientsTrusted Source. High fatty fish intake has also been linked to a lower risk of chronic diseases, including heart disease.

Some fatty fish 

Most people know bananas for their potassium content, which lowers blood pressure and reduces heart disease risk.


Greens like kale, spinach, collards, turnip greens, and mustard greens are high in magnesium. Cooked spinach has 158 mg of magnesium, 37% of the DV, per cup.

Leafy greens 

Powerful Plant-Based Smoothies for Weight Loss 

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