Magnesium and calcium make a wonderful health duo. When you’re getting enough magnesium, this makes it easier for your body to absorb calcium and put it to good use. Whole milk is high in both calcium and magnesium. Drink more throughout the week and you can help your bones stay strong and healthy while preventing osteoporosis.

Dark chocolate, as it turns out, is good for your heart, brain, and blood sugar (in small doses, that is!) and also neutralize free radicals, harmful molecules that can damage your cells and lead to disease. It’s full of antioxidants, vitamin, and minerals, including magnesium.

Nuts are nutritious, tasty and versatile. Several types are high in magnesium, including almonds, cashew nuts.

Bananas provide vitamin C, vitamin B6, manganese and fiber. They are best known for their high potassium content, which can lower blood pressure and is linked to a reduced risk of heart disease. Bananas are also very high in magnesium.

Flaxseed is a versatile super food that you’d be wise to incorporate into your diet today. Just one tablespoon provides 10% of the recommended amount of magnesium per day. It’s easy to include a tablespoon or two into your diet by sprinkling flaxseed over your meals, mixing it in your juice, or blending it with a fruit smoothie.

Pumpkin seeds are a great source of Vitamin E, copper, antioxidants, and magnesium. A half-cup serving of pumpkin seeds provides 369 milligrams of magnesium—nearly 100% of the recommended value for the day.

Dates are packed with vitamins and minerals, including magnesium. A 100-gram serving adds up to 11% of the average person’s daily magnesium needs.

Black-eyed peas are nutritional powerhouses that provide your body with high levels of fiber, potassium, protein, and iron.

..Divya