The following are foods rich in magnesium. Magnesium is one of the most essential minerals in the body. If you are deficient in this miraculous mineral, it can cost you significant health problems. Check what these foods are and make sure you always have this important mineral available in your meals.
From seeds and beans to fruits and vegetables, and each one brings vitamins and minerals with it so you will be nourishing yourself in an important way. Magnesium is important as it can help prevent cardiovascular disease, can be helpful for people with diabetes, and can help the brain in its daily functions.
Importantly, some signs of magnesium deficiency include leg cramps, which can be a subtle sign that can be overlooked; also, a general feeling of tiredness or weakness, tics under the eyes, headache, fluid retention in the premenstrual cycle, pain in the back, among others.
Check with your doctor if you are concerned that your magnesium level is not where it should be.
While it may be tempting to rely on some of these foods for your magnesium needs, as they are so rich in magnesium, you will have to share the responsibility with a wide variety of foods and come up with your daily requirement for this mineral from multiple sources.
15 foods rich in magnesium, the miracle mineral
These magnesium-rich foods can help you get better sleep, relax your nervous system, increase bone strength, and much more.
Magnesium 392 mg (98% DV)
Flax seed usually gets the credit for its high levels of omega-3s, but it is also a fantastic source of magnesium. The good news is that you don't have to eat 100 grams of flax seed in order to reap the benefits.
Smaller servings will still give you plenty of magnesium and you can make up for the difference with other foods throughout the day.
Ground flax seed (flaxseed) is easier to work with and ensures that you actually assimilate it. You can also go for flaxseed oil.
But let's not overlook the impressive amounts of omega-3s flax contains. This will help the body fight free radicals. Most of the time, it is oily fish that contains omega-3s, but flaxseed is a good plant-based source as well.
Tips for Eating More: Flaxseed is one of the easiest magnesium-rich foods to eat because it disappears in soups and stews and appears relatively inconspicuous on top of a salad.
Magnesium 327mg (82% DV)
Dark chocolate is one of the magnesium-rich foods that provides almost a full day's supply in a 100-gram serving.
You probably won't want to eat 100 grams of dark chocolate in one sitting, which is good because there are plenty of other foods that can help you meet your magnesium requirement.
You can get an energy boost from having just a small amount of dark chocolate in part thanks to the magnesium it contains. You will also feel better, since chocolate has long been known to help the body produce endorphins.
Tips for eating more: It is not difficult to eat more chocolate, but make sure that you are using dark chocolate and without milk or refined sugar.
Magnesium 325 mg (81% DV)
Sunflower seeds pack a punch when it comes to magnesium, and they also provide other nutrients and minerals that make them an excellent snack time option. The magnesium found in sunflower seeds will help you stay calm when things get stressful.
Tips for Eating More: Keep a supply of sunflower seeds on hand. Choose unsalted sunflower seeds to keep your sodium levels in check.
Magnesium 292 mg (73% DV)
Cashews have an impressive amount of magnesium, and even a one-ounce serving gives you a fifth of what you need for the day. This will help strengthen bones and balance blood sugar levels, among the other benefits that magnesium provides.
Tips for eating more: Cashews make a great snack on their own, but they can also be added to a stir fry or a vegetable like green beans to boost the magnesium content in the meal.
Magnesium 262 mg (66% DV)
Pumpkin seeds are one of the healthy snack options and their magnesium content is only part of the equation.
The magnesium and tryptophan in pumpkin seeds help the body relax and fall asleep at night. The protein they contain will work to keep your blood glucose under control. Opt for organic seeds.
Tips for Eating More: Pumpkin seeds taste great drizzled over a salad, and can also be eaten on their own as a snack, just like sunflower seeds.
Dill is rich in magnesium
Magnesium 256 mg (64% DV)
Dill should be a part of your spice collection, as it provides a nice flavor, as well as loads of magnesium. And since it has a high concentration of magnesium you don't have to use a large amount in order to get a good dish.
Tips for Eating More: Dill, which is one of the foods high in magnesium, can be used as a seasoning herb on chicken and fish, and it tastes best when combined with lemon juice. Try sprinkling your next chicken breast or fish fillet with a few drops of lemon.
Magnesium 197 mg (49% DV)
Quinoa is among the magnesium-rich foods, which is not surprising, as it is a good source of a lot of other minerals, vitamins, and healthy substances like fiber.
A 100-gram serving of quinoa will give you about half of your day's magnesium supply. This means you could eat half of that and get a quarter of what you need from other sources.
Tips for eating more: Quinoa is a great substitute for rice or couscous due to its additional minerals, fiber, and protein. Use it in place of rice as a garnish or even for things like sushi.
Black bean turtle
Magnesium 160 mg (40% DV)
Beans in general are a good source of magnesium, not just black turtle beans. They are also full of calcium, iron, and fiber, making it a well-balanced meal.
Tips for eating more: Beans make a perfect side dish, but they can also easily be incorporated into a main dish, casserole, stew, or salad. A three-bean salad is a great way to increase your magnesium, as well as your fiber and protein.
Magnesium 154 mg (39% DV)
Peanut butter has a good amount of magnesium, two tablespoons will give you more than a tenth of what you need for the day. Eat some peanut butter along with a few other foods on this list and you have your daily magnesium needs covered.
Both the crisp and smooth version of peanut butter contain the same amount of magnesium, but opt for the organic version to avoid pesticides and herbicides.
It can be a bit difficult to mix the oil with the peanut butter when it is first opened, but it is worth the effort to ensure that you are getting only organic peanuts in your peanut butter.
Tips for Eating More: Peanut butter spreads nicely on apple slices, celery sticks, and more, and can be added to smoothies for an instant magnesium boost.
Magnesium 122 mg (31% DV)
Lentils are a good source of magnesium, almost rivaling their cousins beans, but still providing almost a third of what you need from a 100-gram serving.
Lentils can not only be a reliable source of energy thanks in part to the magnesium they contain, but also because they will help prevent blood sugar spikes, providing sustained concentration and alertness in the afternoon, instead of brain fog and slowness.
There is more to lentils than just magnesium, they are also a good source of iron, as well as vitamin B-6.
Tips for eating more: Lentils can be used much like beans, either as a side dish, a thick soup, or as part of a casserole.
They are similar in consistency to beans, and provide many of the same benefits, which makes sense since they are from the same family.
Magnesium 79 mg (20% DV)
The magnesium content of spinach is just one reason why it is often considered one of the healthiest foods you can eat.
Spinach is rich in nutrients, and it's not far behind in the magnesium department, even though it isn't high on our list.
The magnesium in spinach can help improve your mood and fight feelings of depression, as well as help prevent and calm migraine pain. We've also seen how magnesium can help you sleep at night, which will provide numerous peripheral benefits to your life.
Tips for eating more: Spinach often acts as the backbone of a green smoothie, but it goes well with other foods, too. Consider adding it to your breakfast to complement the eggs, or get into the habit of having a salad with lunch and dinner and using spinach as a base.
Magnesium 29 mg (7% DV)
Avocados may not have a large amount of magnesium compared to some of the other heavyweights on our list, but they still provide something, and they add so much that you're not doing yourself a favor if you're not eating enough avocado.
Tips for eating more: Add avocado as a side item to any meal. It doesn't have to be a side dish per se, but you can simply serve it as a kind of garnish that will provide a ton of different benefits in addition to its magnesium content.
Sweet Potato / Sweet Potato / Sweet Potato
Magnesium 25 mg (6% DV)
Sweet potatoes round out our list of magnesium-rich foods and will provide you with a little magnesium that can contribute to your overall total for the day.
Tips for Eating More: Baking sweet potatoes is probably the easiest way to enjoy them, but they can also be boiled and grated just like regular potatoes. Try cutting them up and baking them as an alternative to potato chips.
Magnesium 27 mg (7% DV)
Bananas are a great way to supplement your magnesium intake, and they provide you with a ton of other benefits as well.
A medium-sized banana will offer you 8% of the total magnesium you need for the day, so you will undoubtedly want to eat other foods rich in magnesium to reach the total amount.
Tips for eating more: Bananas can go wherever you go, making them perfect for anytime, anywhere snacks. They also work well in oatmeal and cereals, and are often a factor in smoothie recipes.
High-sugar foods include cakes and candies, along with so-called “healthier” choices like muffins and frozen yogurt. Soda, flavored coffee drinks and sweet tea are among the most popular sugar-sweetened beverages.