Highest density is pumpkin seeds followed by chia seeds.
Almonds, cashews and peanuts not too bad either.
Otherwise green leafy veg like spinach or avocado.
There's some in rolled oats, brown rice and milk too.
I usually track my diet and nutrients and find it fairly hard to get the meet the daily RDI for magnesium even when eating a lot of these magnesium containing foods, so it's one of the few things I supplement with regularly.
Almonds, cashews and peanuts not too bad either.
Otherwise green leafy veg like spinach or avocado.
There's some in rolled oats, brown rice and milk too.
I usually track my diet and nutrients and find it fairly hard to get the meet the daily RDI for magnesium even when eating a lot of these magnesium containing foods, so it's one of the few things I supplement with regularly.