Looking for High Magnesium sources? Read this article to know everything about Foods High In Magnesium ,Health Benefits & Consuming.
Being an important mineral, Magnesium is responsible to produce energy and regulate blood sugar levels. Moreover, it also helps in maintaining required levels of other minerals in the body.
Magnesium deficiency can lead to different gastrointestinal diseases such as celiac disease, bowel syndrome, and irritable bowel syndrome. Other problems like diabetes, kidney damage, stomach viruses may also arise due to low Magnesium intake.
Sources of Magnesium Rich Foods
Magnesium is naturally available in various foods and a deficiency is a very rare scenario. Common sources of magnesium include:
- Dark Leafy Green Vegetables
- Seeds
- Nuts
- Fish
- Beans
- Dairy Sources
- Dried Fruits
- Dark Chocolate
Health Benefits Foods with Magnesium
Some of the most common benefits of consuming foods high in magnesium have been discussed below:
- Cardiovascular Diseases: Consumption of high magnesium foods can reduce the chances of strokes by 8%.
- Energy: Magnesium is a source behind energy creation inside the body which is activated due to the presence of adenosine triphosphate or ATP.
- Nervous System: Pretty important for GABA function, sources of high magnesium foods can calm the brain and promote relaxation.
- Treat Insomnia: Intake of Magnesium rich fruits and vegetables can relax the muscles and facilitate treating insomnia and ensureing adequate sleep.
- Improves digestion: Relaxing the digestive tract that includes the intestinal walls, it neutralizes stomach acid while removing stool through the intestines.
- Regulates calcium and potassium: It also helps in active transport of potassium and calcium through the cell membranes. This provides strong structural development of the bone while helping to improve the impulsive contractions, muscle contractions, and normal health rhythms.
- Prevents Migraine headaches: Supporting neurotransmitter functions and proper blood circulation, magnesium can help in controlling migraine headaches. It releases pain-reducing hormones and reduces levels of vasoconstriction.
- Prevent Osteoporosis: Foods that provide magnesium support proper bone formation by influencing activities related to osteoclasts and osteoblasts that are responsible for building a healthy bone density.
How Much Magnesium Should I Take?
As per National Institutes of Health, the RDA of magnesium levels are as follows:
| Age | Male | Female |
| 1-3 years | 80 mg | 80 mg |
| 4-8 years | 130 mg | 130 mg |
| 9-13 years | 240 mg | 240 mg |
| 14-18 years | 410 mg | 360 mg |
| 19-30 years | 400 mg | 310 mg |
| 31 years and above | 420 mg | 320 mg |
17 Best Foods High in Magnesium
| Vegetables High In Magnesium (per 100 gr) | ||
| Food | Milligrams per serving | Percent Daily Value (DV) |
| Spinach | 79 mg | 18.5 % |
| Beans and Lentils | 36 mg | 8.5 % |
| Chard | 81 mg | 10 % |
| Edamame (½ cup) | 50 mg | 13 % |
| Cauliflower | 15 mg | 3.5 % |
| Potato | 23 mg | 5.5 % |
| Fruits High In Magnesium (per 100 gr) | ||
| Food | Milligrams per serving | Percent Daily Value (DV) |
| Avocados | 29 mg | 7 % |
| Bananas (1 medium) | 32 mg | 7.5 % |
| Passion Fruit | 29 mg | 7 % |
| Pineapple | 12 mg | 2.75 % |
| Coconut | 32 mg | 7.5 % |
| Others (per 100 gr) | ||
| Food | Milligrams per serving | Percent Daily Value (DV) |
| Mixed Nuts | 229 mg | 53 % |
| Dark Chocolate | 146 mg | 34.25 % |
| Tofu | 30 mg | 7 % |
| Seeds (eg: pumpkin) | 592 mg | 139 % |
| Whole Grains | 78 mg | 18.5 % |
| Almonds (1 cup) | 80 mg | 19 % |
| Cashews | 292 mg | 69 % |
| Peanuts | 168 mg | 39.5 % |
| Sesame Seeds | 351 mg | 82.5 % |
| Non Fat Yogurt | 11 mg | 2.6 % |
| Non Vegetarian Dishes (per 100 gr) | ||
| Food | Milligrams per serving | Percent Daily Value (DV) |
| Mackerel | 60 mg | 14 % |
| Salmon | 27 mg | 6.5 % |
| Fillet | 23 mg | 5.5 % |
Vegetables High in Magnesium
List Of Vegetables High in Magnesium
1) Spinach: It is a dark leafy green vegetable that is good for your skin, hair, and bone health. Some of the health benefits associated with regular consumption of spinach includes improvement of glucose control in diabetics. Additionally, it can lower risks of getting cancer, lower blood pressure, improve the bone health and lower risk of getting asthma.
Magnesium in spinach: 79 mg per 100 gr
2) Beans and Lentils: These are probably one of the most versatile and nutritious vegetables with magnesium. Low in terms of fat, they contain less cholesterol and it is a perfect addition to a weight loss diet chart. It is supports strong heart, fight cancer, and control blood sugar.
Magnesium in beans and lentils: 36 mg per 100 gr
3) Edamame: Presence of magnesium in Endame can help in reducing PMS symptoms, preventing migraine headaches, and regulating blood pressure. Other magnesium benefits include lowering of risks associated with age related or lifestyle related problems.
Edamame magnesium: 50 mg per (½ cup)
4) Cauliflower: One of the other magnesium rich vegetables, it helps parathyroid gland to produce hormones required for proper functioning of the bones. Cauliflower is very good for the skin besides its ability of detoxifying the body, boosting vitamin K, and promoting weight loss.
Magnesium in cauliflower: 15 mg per 100 gr
5) Potato: One of the regular foods included in almost every body’s diet, potatoes are foods high in magnesium and potassium which is good for the skin. Listed among popular vegetables rich in magnesium, it protects from rheumatism and acts as a perfect ingredient for carious skin care packs.
Magnesium in potato: 23 mg per 100 gr
Other good vegetables rich in Magnesium:
| Beet Greens | Turnip Greens | Navy Beans |
| Soybeans | Green Peas | Broccoli |
| Cabbage | Kale | Cucumber |
Fruits High In Magnesium
Banana + Passion Fruit = Magnesium ON!
6) Avocados: Mainly known for high content of essential vitamins and minerals, Avocados also supply decent quantity of magnesium as well. These fruits are pretty good for your heart and can lower the cholesterol and triglyceride levels.
Magnesium in avocados: 29 mg (per 100 gr)
7) Bananas: Probably among the sweetest high magnesium fruits, banana is quite a favourite amongst fruit lovers. The fruit can be a great addition to your diet when you are looking to lose weight, reduce swelling, offer strength to the nervous system, or boost production of white blood cells.
Magnesium in banana: 32 mg per 1 medium
8) Passion Fruit: This fruit comes with host of health benefits which includes prevention of cancer, stimulating digestion, boosting immune function, improving eyesight, regulating fluid balance in the body, lowering blood pressure, and improving bone mineral density.
Magnesium in passion fruit: 29 mg (per 100 gr)
9) Pineapple: Known as king of fruits in the European countries, Pineapple is a very rich source of magnesium. It helps in strengthening the bones as well as connective tissues. A single cup of pineapple juice can take care of the 73% RDA of magnesium.
Magnesium in pineapple: 29 mg (per 100 gr)
10) Coconut: Coconuts are high magnesium fruits and one of those natural beverages where each unit can take care of 10% of the daily RDA. It is good for maintaining right electrolyte levels and can help in reducing fatigue, stress and muscle relaxation.
Magnesium in coconut: 32 mg (per 100 gr)
Other Fruits High In Magnesium
| Strawberries | Raspberries | Papaya |
| Watermelon | Winter Squash | Passion Fruit |
Other Natural sources of Magnesium
11) Mixed Nuts & Seeds: Having ½ cup of pumpkin seeds offers the entire daily quota of magnesium needed by our body. Options include includes sunflower seeds, cashews, pine nuts, pecans, and flaxseed.
12) Dark Chocolate: Regarded as an instant booster for energy levels needed by the body, a single square of dark chocolates can offer up to 24% magnesium needed by the body. The presence of antioxidants helps in boosting overall heart health and improving blood flow inside the body.
Magnesium in dark chocolate: 146 mg (per 100 gr)
13) Tofu: Low in cholesterol, tofu has decent composition of magnesium, iron, copper and proteins. Ingredient to wide range of cuisines, regular consumption can offer large amount of oxalate intake that is good to keep the kidney stones at bay.
Magnesium in tofu: 30 mg (per 100 gr)
14) Whole Grains: Magnesium and selenium in whole grains help in building bones and protecting selenium cells from oxidation. It is also equally good for having a healthy immune system. Regular consumption helps in reducing risks associated with heart diseases, constipation, and facilitates weight management.
Magnesium in whole grains: 78 mg (per 100 gr)
15) Almonds: High composition of fiber, magnesium, healthy fats, and vitamin E in Almonds help in lowering blood sugar levels, cholesterol levels and blood pressure.
Magnesium in almonds: 80 mg per 1 cup
16) Non Fat Yogurt: Also termed as the Greek yogurt, it supplies essential nutrients like magnesium, potassium, proteins, and phosphorous. Collectively, these help in promoting stronger and healthy bones.
Magnesium in non fat yogurt: 11 mg (per 100 gr)
More Sources of Magnesium Rich Foods
| Cloves | Bell Papers | Celery |
| Mustard Seeds | Fennel | Leeks |
| Bok Choy | Parsley | Asparagus |
Non Vegetarian Food sources of Magnesium
17) Fish (Mackerel): Magnesium fruits and vegetables are good for the vegetarians, but if you are searching for a Non-Vegetarian food then Fish is the option to go for. Mackerel along with other fish types that includes tuna, halibut and wild salmon are a healthy addition to your diet at least once a week. Regulated intake of fatty fish can help in decreasing chronic diseases like common heart diseases.
Magnesium in fish (mackerel): 60 mg (per 100 gr)
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