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March 14, 2024 •

The Best Dietary Sources of Magnesium


The mineral magnesium is involved in over 300 critical biochemical reactions in the human body, including converting vitamin D into its active form.

Unfortunately, low dietary intakes of this mighty mineral are rampant. Limiting processed, industrial foods and replacing them with whole, real foods directly from Mother Earth is a wonderful start.

Additionally, make note of the foods that offer the highest concentrations of this key nutrient.

Where to Find Magnesium

  • Almonds
  • Bananas
  • Beans
  • Broccoli
  • Brown rice
  • Oatmeal and other whole grains
  • Cashews and other nuts
  • Egg yolks
  • Fish oil
  • Flaxseed
  • All green vegetables
  • Milk
  • Mushrooms
  • Pumpkin seeds
  • Sesame seeds
  • Soybeans
  • Sunflower seeds
  • Sweet corn
  • Tofu

Try this recipe!

Cannellini Beans with Kale

Serves 6

People are always asking me about tasty ways to prepare kale and this is one of my favorites. This dish is hearty enough to work as the main entrée, but of course works well as a side dish too.


  • 5-6 cups of fresh kale, chopped
  • 1 yellow onion, chopped
  • 1 package of fresh, sliced mushrooms, any variety
  • 1 pint of grape or cherry tomatoes, roasted in extra virgin olive oil
  • 1 can of cannellini beans, rinsed
  • 3 cloves of fresh garlic, chopped
  • 2 tbsp of fresh oregano, chopped2 tbsp of extra virgin olive oilJuice of 1 lemon


Drizzle the cherry/grape tomatoes with 1 tbsp of olive oil and roast them in a shallow baking dish in the oven at 375 F until soft and just beginning to brown (about 15 minutes). Meanwhile, in a large heavy skillet on medium to low heat, sauté the onions and mushrooms in 1 tbsp of the olive oil until soft. Turn the heat up to medium high and add the kale to the skillet. Sauté the kale with the mushrooms and onions, stirring frequently until it wilts about 4-5 minutes. Turn the heat down to low and add the beans, oregano, garlic and lemon juice. Stir to combine. When the tomatoes are roasted, add them to the skillet and stir into the bean/kale mixture. Lower the heat and simmer for a few minutes to allow the flavors to meld. Serve and enjoy!


  • Any dark leafy green can be used in this dish including collards, swiss chard, or spinach, etc.
  • Olives, artichokes, and bell pepper are also delicious additions to this dish.
  • Any variety of canned beans can be substituted for the cannellini beans.

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