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10 Foods Rich In Magnesium

10 Foods Rich In Magnesium

Magnesium is an essential macromineral that the body needs for various functions. Over 600 different enzyme reactions require magnesium to occur correctly. One of the main roles the mineral plays is in muscle and nerve function. It also helps regulate blood pressure, support the immune system, keep the bones healthy, and ward off mood disorders such as anxiety. 

Research has even found a connection between magnesium levels and chronic diseases such as diabetes and Alzheimer’s. One such study looked at how magnesium helped prevent illness and found that people who got enough of the mineral reduced their risk of developing Alzheimer’s and diabetes tremendously. It can also help in the treatment of conditions such as migraines. 

Read on to learn more about this mineral, including our top 10 foods rich in magnesium.

How can I raise my magnesium levels? 

To say that magnesium is vital would be an understatement. Unfortunately, many people do not get enough magnesium in their diet – but a simple diet change can remedy that. Men need roughly 400 mg daily, whereas women need around 320 mg. In some cases, you can take magnesium supplements, but if possible, it’s always better to up your mineral intake through diet. 


Image by Engin Akyurt on Unsplash: What food is highest in magnesium? 


What is the best source of magnesium? 

There is no one source of magnesium that is above all others. There are, however, many different foods that contain high enough amounts of the mineral to reach your daily requirements. Those foods include: 

1. Dark chocolate 

It’s hard to see why dark chocolate might be leading a list of healthy foods, but it is one of those creations that is as healthy as it is delicious! Dark chocolate contains many vitamins and minerals, one of which is magnesium. A one-ounce serving of dark chocolate will provide 64 mg of magnesium, which accounts for 16% of your recommended daily intake.

2. Avocados

Avocados are a versatile fruit. You can use them for dips or spreads or bake them with eggs. Aside from the heart-healthy fats avocado provides, it also packs a nutritious punch of vitamins and minerals. One medium avocado will provide you with 15% of your recommended daily intake of magnesium, which amounts to 58 mg. 

3. Nuts

Nuts are a great snack option for people who want a filling food that is also satisfying. When choosing nuts for their magnesium content, you will want to lean towards almonds, cashews, or Brazil nuts. Cashews, for example, contain 82 mg of magnesium per one-ounce serving. 

4. Legumes

Legumes are incredibly nutrient-dense. Types of legumes to include in your diet if you’re looking for a magnesium boost include lentils, beans, chickpeas, peas, and soybeans. When looking at black beans specifically, you can get 120 mg of your daily recommended intake from a one-cup serving. 

5. Tofu

Tofu is another plant-based food often used as a meat substitute because of its texture. It is high in protein and other nutrients typically associated with meat, but also has a high magnesium content. A 100 g serving of tofu will provide you with 13% of your daily recommended magnesium intake. 

6. Seeds

Seeds are another great snack or meal addition that provide an extra nutrient boost. While not all seeds provide you with magnesium, pumpkin, flax, and chia seeds are all great sources. If you’re looking for a big magnesium boost, look no further than pumpkin seeds. One 28 g serving will give you 37% of your recommended daily intake. That’s 150 mg per serving of pumpkin seeds. 


Image by Louis Hansel on Unsplash: What fruits and vegetables are high in magnesium? 


7. Whole grains

Whole grains are superfoods because of their high nutrient content. The carbohydrates in whole grains are also better for you because they are lower on the glycemic index. There are many options to choose from when looking for whole grains to supplement your magnesium intake, such as oats, barley, buckwheat, and quinoa. Buckwheat, for example, provides you with 65 mg of magnesium per one 28 g serving, which amounts to 16% of your daily needs. 

8. Fatty Fish 

Fatty fish can be good for you if you want to up your magnesium intake, but it has to be the right type. Salmon, mackerel, and halibut are all excellent choices. You don’t have to eat a lot of fish to reap the rewards. Only half a salmon fillet will give you 53 mg of your daily recommended magnesium. 

9. Bananas

Bananas are nutrient powerhouses that are often overlooked because they are higher in sugar and carbs. However, they contain many essential nutrients to help the body function throughout the day. One of those nutrients is magnesium. Eating one banana when looking to up your magnesium intake will grant you 37 mg of the mineral. 

10. Leafy greens

Leafy greens are loaded with nutrients, and they’re low-calorie. Many people fail to get enough leafy greens in their diet, but if you’re looking to increase your magnesium intake, leafy greens are a great way to do it. You can choose from several varieties, such as kale, spinach, collard greens, and mustard greens. Spinach, for example, contains close to 40% of your recommended daily magnesium intake in just a one-cup serving. 


Getting all the nutrients you need to be healthy isn’t always easy. Still, it can be done if you choose the right foods and regularly incorporate them into your diet.


Featured image by Louis Hansel on Unsplash

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