12 Magnesium-Rich Foods That Can Help You Get Better Sleep

Walnuts contain 44 milligrams of magnesium per ounce, making them a great plant-based source of this important mineral. They're also rich in omega-3 fatty acids and fiber, and data suggests that making walnuts a regular part of your diet can improve gut health.

If you suffer from depressive symptoms, eating walnuts may help in that department, too. In one study evaluating more than 25,000 people, depression scores were significantly lower among those who ate nuts — and particularly among those who ate walnuts — compared to those who didn't.

Salmon is rich in heart-healthy omega-3s, and it's an excellent source of protein, but this dish also comes with a small boost of magnesium. When picking your salmon, go for the safest and highest quality options. Look for the Best Aquaculture Practices (BAP) certified seal, and choose sustainably raised salmon that's low in mercury, like farm-raised salmon from Chile.

Guzzling your morning glass of OJ will give you 27 milligrams of magnesium, along with a healthy dose of vitamin C and folate. Plus, 100 percent orange juice contains no added sugars!

One ounce of pumpkin seeds delivers 74 milligrams of magnesium, making them a perfect bedtime snack to help you get some restful sleep.

One cup of lentils contains a whopping 72 milligrams of magnesium. Toss them in your soups, salads, and even smoothies for a healthy dish that will help meet your daily needs.

Take a cue from Popeye and load up on some spinach. One cup of the green goodness delivers more than 150 milligrams of magnesium, and spinach is just as tasty in pasta and smoothies as it is in a salad.

When you're craving chocolate, it may be your body's way of telling you that you need magnesium. Because one ounce of dark chocolate boasts 65 milligrams of the mineral, enjoying a piece during your period may help prevent mood swings, while satisfying your sweet tooth.

You may be making a point to drink a glass of milk for the bone-health benefits, but it isn't just the calcium in milk that helps keep your bones strong. Milk is also a natural source of magnesium, a mineral that plays an important role in reducing the risk of developing osteoporosis.

When you're enjoying baked potato wedges, you're also giving yourself a healthy dose of magnesium. Just make sure to cook and eat your potatoes with the skin on, because that's where you'll get the most nutrition.

This beloved addition to toast, salads, and more is one of the only fruits that contains magnesium. A half an avocado contains 22 milligrams of the nutrient.

Buckwheat is one of the best sources of magnesium, and it's also loaded with antioxidants, fiber, and protein. Otherwise known as kasha, buckwheat is a staple in many European countries because of its versatility and cost-effectiveness. Try using it as a base for a bowl, eating it as a crunchy snack, or mixing it with fried onions and bow-tie noodles.

Just one ounce of peanuts packs 48 milligrams of magnesium, and they're a simple way to help get your daily dose on the go. Pair a handful of peanuts with a piece of fruit for a satisfying and nutrient-rich snack!