Eat leafy green vegetables like spinach, Swiss chard, and kale
Include nuts such as almonds, cashews, and Brazil nuts
Add seeds like pumpkin seeds, chia seeds, flaxseeds, and sunflower seeds
Choose whole grains such as brown rice, quinoa, oats, and whole wheat
Eat legumes like black beans, chickpeas, lentils, and edamame
Include avocados in meals and snacks
Eat bananas regularly
Choose dark chocolate with high cocoa content
Add tofu and other soy products to your diet
Eat fatty fish like salmon and mackerel
Include dairy products like yogurt and milk
Use magnesium-rich mineral water
Choose fortified foods when available
Eat potatoes with the skin on
Include dried fruits like figs and raisins
Use beans and lentils in soups, salads, and main dishes