🫘 3. Black Beans – Comfort Food That Works Overnight
Magnesium: ~120 mg per cooked cup
Best time: Lunch or dinner
Black beans are rich in fiber and help stabilize blood sugar levels overnight—important for reducing cramp triggers.
👉 Tip: Pair with brown rice for a complete, nourishing meal.
🥣 2. Oatmeal – A Warm, Soothing Nighttime Option
Magnesium: 60–70 mg per ½ cup (dry)
Best time: Breakfast or before bed
Oats release energy slowly and contain tryptophan, which supports better sleep.
👉 Tip: Add banana and a drizzle of honey for extra comfort.
🎃 1. Pumpkin Seeds (Pepitas) – The Magnesium Champion
Magnesium: 150–170 mg per 28g (2 tablespoons)
Best time: Evening snack
Pumpkin seeds are one of the richest natural sources of magnesium. They’re easy to eat and require no preparation.
👉 Tip: Lightly toast them for better flavor and absorption.
📊 Quick Comparison Table
