11 Magnesium-Rich Foods for Better Health

After calcium, potassium, and sodium, magnesium is the fourth most abundant mineral in the human body. It is needed to activate more than 600 enzymes responsible for many bodily activities.^[1]

However, Magnesium deficiency is more commonly seen now and may result in fatigue, muscle cramps, and irritability. Fortunately, increasing your magnesium intake is not very difficult and can be done by including the right kind of food items in your diet.

If you are interested in increasing your magnesium consumption, you are in the right place.

Here are eleven foods that contain magnesium, which helps your body function at its best and naturally improves your health with every bite!

Why Magnesium Is Important?

Magnesium is a vital mineral that is necessary for hundreds of bodily functions. Magnesium, which is mainly found in your bones, muscles, and non-muscular soft tissue, is involved in: ^[2]

• Nerve and muscle function
• Blood pressure control
• Blood sugar regulation
• Production of energy
• Synthesis of proteins
• Density of bones
• Repairing DNA

Magnesium is also shown to play an important role in regulating glucose homeostasis and insulin actions.^[3] 

It also aids in the liver and kidneys’ metabolism of vitamin D and helps transform it into an active form for the body.^[4]

Therefore, a magnesium deficit may not only affect the other physiological functions but also impair your body’s utilisation of vitamin D, which in turn may also affect your absorption of calcium. 

11 Magnesium-Rich Foods You Should Eat

Eating foods containing this vital mineral can be the simplest way to ensure you receive enough. If you haven’t already, you may include these 11 foods high in magnesium in your regular diet.

#1 Magnesium-Rich Nuts

Nuts are simple dry fruits with one or two edible kernels inside a hard shell. Brazil nuts, cashews, and almonds are some of the nuts that have a high magnesium content.

100g of Almonds provide 318 mg or 72% of the recommended daily allowance (RDA), while 100 grams of cashews provide 307 mg, which is 69 % of RDA. ^[5]

Besides being a rich source of magnesium, nuts are also rich in other minerals like potassium, zinc, iron, copper, selenium, and phosphorus, as well as an excellent source of calories, dietary fibre, proteins, antioxidants, vitamins E and B6, folic acid, and niacin.

Nuts also contain vitamins E and C, which are great for boosting immunity. The presence of Vitamin E may manage the risks of heart diseases and, coupled with magnesium, may also aid in managing other heart ailments.

The anti-inflammatory and immune-stimulating properties of the antioxidants in nuts may also help manage infections by reducing free radicals.

#2 Magnesium-Rich Avocado

Avocado is a delicious and highly healthy source of magnesium. One hundred grams of avocado provides 48.14mg of magnesium, which is almost 10.9% of the recommended daily allowance of magnesium.^[6]

Magnesium is essential for regulating muscular contraction, blood pressure, and insulin metabolism.

Avocados also contain abundant Vitamin K, B vitamins, and potassium. Unlike most other fruits, they contain a lot of fat, particularly heart-healthy monounsaturated fat.

Avocados are also a fantastic source of fibre, offering 6.69 g per 100 grams.^[7] 

#3 Magnesium-Rich Dark Chocolate

Dark chocolate, particularly those with a high cocoa content, is abundant in magnesium.^[8] The magnesium in dark chocolate may aid in relaxing the muscles, improving blood flow, and managing blood pressure. 

They are also known to contain prebiotic fiber, which may help restructure the gut microbiome’s diversity and composition.

They also contain flavonols, potent antioxidants that may manage LDL (bad) cholesterol from oxidising and adhering to the cells lining your arteries. Thus, dark chocolate may be particularly good for heart health as well.

#4 Magnesium-Rich Seeds

Magnesium is abundant in various types of seeds, such as chia, flax, and pumpkin seeds. Studies concluded that a quarter cup of pumpkin seeds contains half the recommended daily amount of magnesium, which is essential for heart formation and maintenance. ^[9]

Magnesium in seeds may help to boost muscle functioning, nerve signaling, and energy production. In addition, it may help maintain bone health, aid in inflammation management, and support overall well-being.^[10]

Pumpkin seeds are also an excellent source of iron, monounsaturated fat, and omega-3 fatty acids, which may also aid in managing cholesterol levels and maintaining heart health. 

Additionally, seeds provide antioxidants that may shield cells from dangerous free radicals. They are also an excellent source of nutrients supporting the body’s well-being, including calcium, potassium, zinc, and selenium.  

#5 Magnesium-Rich Bananas

Bananas are a very nutritious source of magnesium, with 100 g of bananas providing about 35mg, which supports several vital body functions.

Magnesium in bananas may play a key role in muscle relaxation, energy production, and maintaining healthy nerve function.^[11]

Another well-known benefit is their high potassium content, which may manage the risk of heart disease and can help control blood pressure.

Thus, the combined effort of potassium and magnesium in bananas may also help regulate blood pressure, promote bone health, and manage the risk of heart disease.

#6 Magnesium-Rich Tofu

Because of its high protein content, 100g of tofu contains about 52gm of protein,  also known as bean curd, and is a mainstay in vegetarian diets. It is made by squeezing soybean milk into soft white curds. 

A 100-g serving of Tofu contains 59 mg of magnesium, which is 13.4% of the Recommended Daily Allowance, making it a source of magnesium. ^[12]

Tofu is a high-fiber meal that can help with digestion and gut health. Besides magnesium, it is also rich in calcium and phosphorus. 

Magnesium plays a role in bone calcification and supports the activities of osteoblasts and osteoclasts, which are cells responsible for bone formation and resorption.

Thus, these three minerals combine to support bone strength and mineral density.

#7 Magnesium-Rich Legumes

Lentils, beans, chickpeas, peas, and soybeans are all members of the nutrient-dense legume family. Legumes are an excellent source of magnesium, which may significantly aid in the functioning of nerves and muscles, blood sugar level regulation, and bone formation. 

Bengal Gram dal has 118mg of Magnesium, contributing to 27% of the recommended daily value of magnesium.

In contrast, Rajma has 173gm of Magnesium, which contributes to 39% of RDA, and Soybean has 259mg of Magnesium, which provides 58% of the RDA (Recommended Daily Allowance).^[13]  

The other legumes that are also good sources of magnesium are Green gram, Horse gram, lentil, and so on.  In addition to being a significant source of protein for vegetarians, legumes are high in potassium and iron.

Legumes, which are high in fibre and have a low glycaemic index, may also help manage cholesterol, improve blood sugar regulation, and manage the risk of heart diseases.

#8 Magnesium-Rich Whole grains

Magnesium is abundant in cereals and millets, especially when they are unrefined. The amount of magnesium in some of the cereals & millets per 100gm is as follows:^[14]

• Whole wheat atta- 125mg
• Ragi- 146mg
• Jowar- 133mg
• Bajra- 124mg
• Quinoa- 119mg

The magnesium in these whole grains may help in energy metabolism, as magnesium is a cofactor for more than 600 enzymes. Furthermore, they are also crucial in regulating the physiological functions of the brain, heart, and skeletal muscles.^[15]

In addition, many whole grains are also rich in fiber, manganese, selenium, and B vitamins.

Try our Aashirvaad Whole Wheat Atta, which is produced with the finest thick grains that retain their rich amber hue. Using contemporary “chakki-grinding” technology, Aashirvaad creates 100% Sampoorna Atta that contains zero maida.

#9 Magnesium-Rich Leafy greens

Kale, spinach, collard greens, turnip greens, and mustard leaves are among the leafy greens that contain high magnesium levels.

Magnesium is necessary for the structural function of proteins, nucleic acids, and mitochondria and aerobic and anaerobic energy production. 

It also is crucial in transporting Ca2+ and potassium across cell membranes.^[16] Thus, consuming a balanced diet and having plenty of green leafy vegetables may aid in improving your magnesium levels. 

Furthermore, leafy greens are a great source of iron, manganese, and vitamins A, C, and K, among other minerals.

The antioxidants in leafy greens may help manage cellular damage and promote healthy aging. Alpha-linolenic acid, an omega-3 fatty acid also thought to strengthen immunity,  is found abundantly in leafy greens. ^[17]

#10 Magnesium-Rich Dates

Dates offer significant magnesium content, which may help your body maintain muscle health while improving nerve signaling and strengthening your bones. 100g of dry pale brown dates provide 73.79 mg of magnesium, demonstrating their nutritional value to a balanced diet.^[18]

Magnesium is an essential regulator for blood pressure control, improves heart health, and manages muscle cramps.^[19]

Dates contain high amounts of fibre as well as potassium and calcium, which, along with magnesium, may benefit digestion, protect heart health, and build strong bones.

Thus, consuming dates as part of your diet offers beneficial nutrients and a delicious taste, which helps support your overall wellness.

#11 Magnesium-Rich Yoghurt

Plain low-fat yoghurt also contains magnesium. [20] Yogurt, besides being a good source of magnesium, is also rich in probiotics and calcium. 

While probiotics are known to increase microbial diversity and improve gut health, the presence of calcium and magnesium will aid in maintaining bone structure.

Thus, consuming yogurt can be a tasty and healthy way of enhancing the body’s magnesium content and maintaining optimum health. 

Magnesium Content

Below is the magnesium content per 100 grams for your better understanding:

Recommended Daily Intake

The following table shows the recommended daily allowance (RDA) for magnesium intake by age and sex: ^[32]

People should increase their magnesium intake by around 40 mg per day during pregnancy.

Magnesium Deficiency

Although many people do not consume enough magnesium, indications of a deficit are uncommon in otherwise healthy individuals.

Magnesium deficiency or insufficiency may be caused by excessive alcohol use, adverse drug reactions, and certain medical illnesses, such as diabetes and gastrointestinal disorders. Deficiency is more common in older adults.

Magnesium insufficiency symptoms include ^[33] 

• a decrease in appetite
• nausea or vomiting
• weakness or exhaustion

The following are signs of a more acute magnesium deficiency ^[34]

• cramping in the muscles
• numbness
• a tingling sensation
• seizures
• personality shifts
• alterations in heart rhythm or spasms

The Bottom Line

Magnesium is a micronutrient vital for numerous bodily functions, including regulating diverse biochemical reactions, protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. 

As seen above, nuts and seeds, including cashews, pumpkin seeds, dark, leafy greens like spinach and kale, yogurt, dark chocolate, whole grains, and legumes, are some of the food sources that are rich in magnesium.

Thus, eating a healthy, balanced diet and including food sources rich in magnesium may help you maintain your recommended daily magnesium intake. 

However, remember to speak with a registered dietician or nutritionist before making any significant dietary or exercise changes, particularly if you have any dietary restrictions or underlying medical conditions. 

Contact our certified nutritionist for a 45-minute consultation to plan your best meals.

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