The Best Magnesium-Rich Foods You Need to Eat


We think it’s time you made some dietary changes to boost your energy levels and strengthen your immune system. Magnesium may be considered a minor nutrient, but superfoods rich in magnesium play a significant role in boosting the body’s overall health and are vital to every function in the body.

Instead of grabbing that quick go-to snack that has been staring at you all day, grab something high in magnesium. Magnesium-rich foods are just what you need for a healthy diet. They will also keep you motivated all through a work day.





Below, are some magnesium-rich foods packed with dietary fiber.

  • Avocado
  • Almonds
  • Edadame
  • Peanut butter
  • Oatmeal
  • Black beans
  • Cashews
  • Spinach
  • Yogurt
  • Kidney beans
  • Bran cereal
  • Cereal
  • Soymilk
  • Pumpkin
  • Potato with skin
  • Brown rice
  • Peanuts
  • Raisins
  • Whole grain bread

According to a study published in the European Review for Medical and Pharmacological Sciences, magnesium foods not only support a strong immune system but help to improve bone health, and may help in preventing the inflammation linked to certain cancers. Magnesium-rich foods have been found to improve heart-health, help prevent stroke, and support normal nerve and muscle function.

Also, according to a study published in October 2017 in Molecular Nutrition and Food Research, a well-balanced vegan diet containing fresh vegetables and fruits can lower cholesterol, triglycerides, and insulin when compared with a healthy omnivorous diet. An omnivorous diet is a plant-based diet that includes magnesium-rich vegetables, fruits, soy seeds, beans and peas, nuts and grains. While a vegan diet excludes all dairy, meat, and animal products.



In fact, some findings from Harvard University suggest that taking high amounts of magnesium daily not only keeps migraines and depression at bay, it also lowers the risk of diabetes by up to 33 percent.  Magnesium supplements are easily accessible at most supermarkets and pharmacies, but experts insist that it is preferable to eat foods rich in magnesium naturally to prevent a magnesium deficiency. Of course, about 30-40 percent of magnesium-rich food consumed is absorbed by the body, but low intakes or extreme losses of magnesium can be due to alcoholism, some medications and certain health conditions.

An American adult, as recommended by the United States Department of Agriculture (USDA), should get a daily intake of 380 milligrams (mg) of magnesium. So let’s check out the following foods high in the magnesium, including soybeans, yogurt,  dark leafy greens, avocados, nuts and seeds, fish, bananas, and dark chocolate.


Salmon and Tuna Contain Magnesium and Omega-3 Fatty Acids

Include in your diet fish like wild salmon, mackerel, tuna and halibut to increase your magnesium, omega-3 fatty acids and vitamin D intake. According to the American Heart Association (AHA), it is advisable to eat albacore tuna and fatty fish like salmon at least twice (two servings) per week. Magnesium-rich salmon salads are particularly delicious, easy to make, and perfect anytime.




Dark Leafy Greens Helps to Prevent Magnesium Deficiency

Magnesium-rich foods such as dark leafy greens are awesome superfoods that offer up essential minerals and vitamins and a number of health benefits to the body. Magnesium-rich greens can either be raw or cooked and they include baby spinach, kale, Swiss chard and collard greens. Dark leafy greens help you avoid a magnesium deficiency by stocking your body with very few calories.


Nuts and Seeds Beat Hunger and Boost Energy Levels

Did you know that only 2 tablespoons of dried pumpkin seeds contain 96 mg of magnesium? In fact, they contain about 25 percent of the daily recommended dietary magnesium requirement. Other magnesium-rich foods include pine nuts, Brazil nuts, pecans, almonds, cashew, sunflower seeds, and flax-seed.   Nuts are also very rich in calories and go a long way in weight loss, especially if you’re watching your waistline.




Soybeans and Edamame Help to Increase Magnesium and Fiber

Soybeans have a high amounts of amino acids, mineral, vitamin, protein, fiber, vitamins, and minerals. So it’s okay to add edadame (fresh soybeans) to your shopping list. Other legumes that contain magnesium include kidney beans, black beans, white beans, lentils, chickpeas, and black-eyed peas.


Dark Chocolate is Your Go-to Magnesium Food

You want magnesium food you can snack on? Then, think dark chocolate. Just one ounce of chocolate contains about 11 percent of the recommended quantity of magnesium per day. Additionally, it contains helps to improve blood flow and lower blood pressure. When taken with fresh fruits, this sweet stuff makes for a healthy dessert.



Bananas Make for a Magnesium-Rich Snack

Many are already aware that bananas are heart-healthy and contain potassium that strengthens bones, but not many know that they are rich in magnesium. An average-sized banana also contains 32 mg of magnesium, as well as fiber and vitamin C. Other magnesium-rich fruits include blackberries, strawberries, grapefruit, figs and tangerines.


Avocados are Heart-Healthy and Loaded With Nutrients

 Avocados are rich in magnesium, nutrients good for the heart, vitamins, and disease-stopping chemical compounds. Avocados are one of the most nutritious fruits around. Just like nuts, avocados are also filled with healthy fats, making them a rich source of calories. Remember to watch your portion size when you’re enjoying avocados.




Nonfat or Low-Fat Yogurt Contain Magnesium and are Excellent for Breakfast

Foods high in magnesium and calcium-rich food make for an awesome health combo, because when you eat foods high in magnesium, the body finds it easier to absorb calcium for the body’s use. This is the reason why almost all milk products are touted as containing magnesium. In fact, an estimated 32 mg of magnesium is contained in a regular-sized container of low or nonfat plain yogurt. When taken along with a fiber-rich fruit, yogurts are excellent for breakfast.


The Bottom Line

Magnesium is an essential mineral that for some reasons, you may not be getting adequate amounts of. Thankfully, there are a number of delicious and nutritious foods you can include in your diet that will provide you with all the magnesium your body requires.