Magnesium is key for your heart, muscles, and bones. Yet, many of us lack enough magnesium in our diets. To help you improve, here are 10 foods packed with magnesium. So, include these in your daily meals.
First, let’s look at how much magnesium you need. For men, the Recommended Daily Allowance (RDA) is about 400mg. Others may need more or less. Getting this amount is important for your health.
Foods High in Magnesium
There are many magnesium-rich foods to pick from. Adding these to your meals will increase your magnesium intake.
Nuts and Seeds
Nuts and seeds are crunchy and full of magnesium. Almonds, cashews, peanuts, pumpkin seeds, and chia seeds are great choices.
Legumes
Beans and lentils are not just rich in protein and fiber. They’re also good sources of magnesium. Adding them to your meals is a healthy choice.
Fiber-Rich Whole Grains
Quinoa and shredded wheat offer fiber and magnesium. They’re great for your overall health and magnesium needs.
Low-Fat Dairy Products
Yogurt and milk are good for your gut and they provide magnesium. These dairy products help you get more magnesium in your diet.
Greens
Vegetables like spinach and kale are full of vitamins and minerals. They also contain good amounts of magnesium.
Fruit
Certain fruits add magnesium to your diet. Avocado, banana, and others are tasty and healthy choices.
Vegetables
Green peas and sweet corn are delicious and rich in magnesium. Make sure to include them in your meals.
Chocolate
Dark chocolate is a delightful way to get more magnesium. Choose high-cocoa dark chocolate for the most benefits.
Water
Drinking water is not only refreshing but can also provide magnesium. The exact amount varies, but water helps you get more magnesium each day.
Key Takeaways:
- Include magnesium-rich foods in your diet to meet the recommended daily intake.
- Nuts, seeds, legumes, whole grains, dairy products, greens, fruits, and vegetables are excellent sources of magnesium.
- Dark chocolate and water can also contribute to your magnesium consumption.
- Ensure a balanced diet with a variety of magnesium-rich foods to enhance your overall nutrition.
- Consult a healthcare professional before considering magnesium supplements.
Foods High in Magnesium
Eating magnesium-rich foods is important for your health. Magnesium is a vital mineral. It helps with many bodily functions. The amount you need of magnesium varies. It’s between 310 and 420 milligrams a day. This depends on your age and gender. We’ve put together a list of foods high in magnesium to help you.
Nuts and Seeds
Nuts and seeds are tasty and full of magnesium. For example, 100 grams of almonds have 268 mg. The same amount of cashews gives you 251 mg. And peanuts have 168 mg. For even more magnesium, eat pumpkin seeds (592 mg per 100 grams) and chia seeds (335 mg).
Legumes
Legumes like black beans, kidney beans, pinto beans, and chickpeas are also great sources. They offer 171mg, 140mg, 176mg, and 115mg per 100 grams respectively. These beans add magnesium, fiber, and protein to your diet.
Fiber-Rich Whole Grains
Quinoa, brown rice, and oats offer magnesium too. The exact amounts vary. But by eating these grains, you increase your magnesium intake.
Low-Fat Dairy Products
Low-fat dairy like milk and yogurt is a good magnesium source. Milk gives you 10 mg per 100 grams. Yogurt has 11 mg. Having these products helps you get the magnesium you need. They’re also rich in calcium.
Greens
Greens like spinach and kale are good magnesium sources. Spinach has 79 mg per 100 grams. Kale has 57 mg. Use these greens in your meals to get more magnesium.
Fruits and Dark Chocolate
Some fruits, like avocado, offer magnesium. Avocado has 29 mg per 100 grams. Dark chocolate is a fun way to get more. It contains 176 mg per 100 grams. Enjoy them in moderation for a magnesium boost.
Include these magnesium-rich foods in your daily meals. This way, you meet your magnesium needs. Plus, you’ll enjoy tasty, nutritious foods.
| Foods | Magnesium Content per 100g |
|---|---|
| Almonds | 268mg |
| Cashews | 251mg |
| Pumpkin Seeds | 592mg |
| Spinach | 79mg |
| Avocado | 29mg |
| Dark Chocolate (70-85% cocoa) | 176mg |
Nuts and Seeds
Nuts and seeds may be small, but they’re full of healthy perks. They bring you protein, fiber, good fats, and key minerals like magnesium. Adding them to your meals is an easy and tasty way to up your magnesium.
Here are some top picks for magnesium-rich nuts and seeds:
| Nut/Seed | Magnesium Content per serving (28g/1 ounce) |
|---|---|
| Almonds | 19% DV |
| Cashews | 20% DV |
| Pistachios | 28% DV |
| Walnuts | 11% DV |
| Cashews | 20% DV |
| Pecans | 48% DV |
| Macadamia nuts | 24% DV |
| Brazil nuts | 25% DV |
| Hazelnuts | 11% DV |
| Peanuts | no data available |
| Pumpkin seeds | no data available |
| Chia seeds | 111 mg per ounce |
| Flaxseeds | 40 mg per tablespoon |
Almonds help your body with 170 calories. They have 6g protein, 6g carbs, and 3g fiber. They also give you 45% of the DV for Vitamin E and 19% for magnesium.
Cashews come in with 157 calories a serving. They offer 5g protein, 9g carbs, and 1g fiber. A serving’s good for 8% of the DV for Vitamin K, 20% for magnesium, and 20% for manganese.
“Enjoying a small handful of pistachios (159 calories) can satisfy your cravings while providing 6 grams of protein, 8 grams of carbohydrates, and 3 grams of fiber. They contain 21% of the DV of Vitamin B1 (thiamine) and 28% of the DV of Vitamin B6 per serving,”
Walnuts hold 185 calories and offer 4g protein, 4g carbs, and 2g fiber. They give you a lot of copper, magnesium, and manganese – 50% copper, 11% magnesium, and 42% manganese DV.
Cashews have 157 calories and include 5g protein, 9g carbs, and 1g fiber. They offer 8% of the DV for Vitamin K, 20% for magnesium, and 20% for manganese.
Pecans are next with 201 calories. They provide 3g protein, 4g carbs, and 3g fiber. You’ll get a good dose of Vitamin B1 (thiamine), zinc, and manganese – 11% Vitamin B1 (thiamine), 13% zinc, and 48% manganese DV.
Macadamia nuts give 204 calories. They pack 2g protein, 4g carbs, and 2.5g fiber. These nuts excel in Vitamin B1 (thiamine), manganese, and copper. They contribute 28% Vitamin B1 (thiamine), 51% manganese, and 24% copper DV.
Brazil nuts offer 187 calories. They provide 4g protein, 3g carbs, and 2g fiber. A main draw is their high content of Vitamin E, magnesium, and selenium. You’ll get 11% Vitamin E, 25% magnesium, and a whopping 989% selenium DV.
Hazelnuts bring in 178 calories. They have 4g protein, 5g carbs, and 3g fiber. They contain Vitamin E, magnesium, and manganese, with 28% Vitamin E, 11% magnesium, and 76% manganese DV.
Peanuts have about 162 calories. They give 7g protein, 6g carbs, and 2.5g fiber. They’re a fine source of magnesium, even though details on the magnesium content isn’t specified.
Pumpkin seeds and chia seeds also shine in magnesium. Pumpkin seeds offer 150 mg of magnesium per ounce, while chia seeds cover 111 mg of magnesium per ounce.
If you’re after a snack that’s both versatile and packed with nutrients, nuts and seeds are a top pick. They’re tasty and excellent sources of minerals like magnesium, enhancing your health and well-being.
Legumes
Legumes add taste to your meals and give you plant protein, fiber, and key nutrients. They include foods like black beans, edamame, and lima beans. These legumes are rich in magnesium too. Magnesium is crucial for many body functions.
Black Beans
Black beans are found in lots of dishes worldwide. They are full of fiber, protein, and magnesium. A half cup of cooked black beans has about 60 mg of magnesium.
Edamame
Edamame, or young soybeans, brings a lot to the table. It’s not just vibrant and tasty. It also has a good amount of magnesium. With a half cup of cooked edamame, you could get around 50 mg of magnesium.
Lima Beans
Lima beans, also called butter beans, are creamy and delicious. They’re high in fiber and protein. Plus, they offer a healthy dose of magnesium. You can have about 40 mg of magnesium in a half cup of cooked lima beans.
Eating legumes can make your meals more exciting and nutritious. Black beans, edamame, and lima beans help you meet your daily magnesium needs. So, enjoy their flavors and health benefits.
Note: The image is for illustrative purposes only and does not represent the exact magnesium content of legumes mentioned in this section.
Fiber-Rich Whole Grains
Fiber-rich whole grains are great for more magnesium. They are full of needed nutrients and have a lot of magnesium.
Quinoa stands out among the whole grains. It has 60 mg of magnesium in just a 1/2 cup when cooked. You can use it in many meals, like salads and stir-fries.
Shredded wheat is also a star. A cup of plain, unfrosted shredded wheat has 56 mg of magnesium. It’s perfect for breakfast or to add a crunch on yogurt and smoothie bowls.
Add quinoa and shredded wheat to your meals. You’ll get more magnesium and enjoy tasty, nutritious grains.
Magnesium Content in Whole Grains
| Whole Grain | Magnesium Content (per 1/2 cup or 1 cup) |
|---|---|
| Quinoa | 60 mg (per 1/2 cup cooked) |
| Shredded Wheat | 56 mg (per 1 cup plain, unfrosted) |
Low-Fat Dairy Products
When we talk about dairy, we usually think about calcium first. But remember, dairy is also rich in magnesium, which is key for good health. Adding low-fat dairy to your meals is a great way to get more magnesium and other nutrients.
Milk
Milk is found in most homes and is known for its calcium. It also gives you some magnesium. One cup of non-fat milk has about 24 to 27 mg of magnesium. This can help you meet your magnesium goals easily if you drink it daily.
Yogurt
Yogurt is both tasty and nutritious. It’s packed with protein and calcium, and 8 ounces of plain, low-fat yogurt also has 42 mg of magnesium. You can eat yogurt as is, mix it with fruits or use it in smoothies. Try different combinations to make it a fun part of your diet while upping your magnesium.
Did you know? Magnesium is involved in over 300 processes in the body, including energy production, muscle contractions, and heart rhythm. Including magnesium-rich foods in your diet is essential for overall well-being.
It’s good to have dairy for magnesium, but don’t forget about other sources. Combine dairy with nuts, seeds, beans, grains, veggies, and fruits. This mix ensures you get all the magnesium you need every day.
Magnesium Content in Dairy Products
| Dairy Product | Magnesium Content (mg) |
|---|---|
| Non-fat milk (1 cup) | 24-27 |
| Plain, low-fat yogurt (8 ounces) | 42 |
Adding low-fat dairy to your meals boosts your magnesium, plus you get important nutrients like protein and calcium. A glass of milk or some yogurt as part of a balanced diet supports your health.
Greens
Dark and leafy greens are full of vitamins and minerals. They are high in magnesium, which is great for your health. Eating greens boosts your magnesium, enhancing your well-being.
Spinach: Spinach is light and nutritious. It’s low in calories but has lots of good stuff. For instance, it offers 78 mg of magnesium in a 1/2 cup when cooked. You’ll also get vitamins A, C, K, iron, calcium, potassium, and E.
Swiss Chard: Swiss chard is another top choice, especially for magnesium. Cooked 1/2 cup has 75 mg of this mineral. Plus, you get vitamins A, C, K, fiber, and iron from it.
Collard Greens: Collard greens are packed with goodness too. In a 1/2 cup, you’ll find 25 mg of magnesium. They also have vitamins A, C, K, and antioxidants.
Use these greens in your meals to get more magnesium. They make salads, stir-fries, or smoothies taste great. And you’ll get lots of health benefits from them too.
Fruit
Fruits add great taste to your meals. They’re also high in magnesium. This mineral is vital for many body functions. So, enjoy these magnesium-rich fruits, and you’ll be meeting your daily needs in a tasty way.
Avocado
Avocados are creamy and tasty. They’re also full of essential nutrients, including magnesium. With around 58 mg per avocado, they’re perfect for salads, sandwiches, and smoothies.
Banana
Bananas are easy to grab and full of potassium and magnesium. A medium-sized one has about 32 mg of magnesium. They make a nutritious and quick snack choice.
Papaya
Papayas are sweet, juicy, and rich in magnesium. A small papaya has roughly 33 mg of magnesium. It’s also packed with vitamins and minerals. Add papaya to a fruit salad or enjoy it by itself for a refreshing treat.
Blackberries
Blackberries are not just tasty; they’re also loaded with antioxidants and magnesium. A cup of them offers about 29 mg of magnesium. They’re a nutritious choice for breakfast, smoothies, or desserts.
| Fruit | Magnesium Content |
|---|---|
| Avocado | 58 mg per whole fruit |
| Banana | 32 mg per medium-sized fruit |
| Papaya | 33 mg per small fruit |
| Blackberries | 29 mg per 1 cup |
Adding fruits high in magnesium, like avocado, banana, papaya, and blackberries, to your diet is delightful. It satisfies sweet cravings and boosts your magnesium intake.
Vegetables
Boosting your magnesium intake can be easy with vegetables. These plants are packed with vitamins, minerals, and magnesium.
Green peas add a tasty option to get more magnesium. Just 1/2 cup of them has about 31 mg of this mineral[source].
Sweet corn is not just delicious; it’s a good source of magnesium too. Eating 1/2 cup gives you around 27 mg of magnesium[source].
Potatoes with skin are a surprising source of magnesium. A medium potato with skin has roughly 48 mg of magnesium[source].
Adding green peas, sweet corn, and potatoes to your diet is a great way to get more magnesium. You’ll also enjoy the variety of flavors and textures these veggies bring.
The Magnesium Content of Selected Vegetables:
| Vegetable | Magnesium Content (per serving) |
|---|---|
| Green Peas | 31 mg (1/2 cup) |
| Sweet Corn | 27 mg (1/2 cup) |
| Potato with Skin | 48 mg (medium-sized) |
These vegetables are a fun way to add magnesium to your meals. Enjoy them in many dishes to get the magnesium and other benefits they offer.
Chocolate
Dark chocolate is much more than a sweet treat. It’s packed with minerals, like magnesium. A 70% to 85% cocoa content means about 64 mg of magnesium in every ounce.
Magnesium is key for good health. It helps keep our bones strong, nerves working right, and aids in energy use.
Eating a bit of dark chocolate each day can up your magnesium levels. This makes for a tasty and healthy choice. But, make sure it’s dark chocolate with lots of cocoa. Milk and white chocolate don’t offer as much magnesium.
| Food | Magnesium Content per Ounce |
|---|---|
| Dark Chocolate (70-85% cocoa) | 64 mg |
When you choose dark chocolate, remember it’s part of a balanced diet. Always talk to a healthcare pro for the best diet advice.
Water
Water plays a big role in our lives every day. It keeps us hydrated and helps our bodies work. But did you know water also has magnesium? The amount of magnesium in water changes with its source, like tap water, mineral water, or bottled water.
Tap water, the usual choice for drinking and cooking, varies in magnesium. This depends on where it comes from and how it’s treated. Studies show that magnesium in tap water can range from 1 mg to 120 mg per liter. So, drinking your 2 liters a day could add up to 240 mg of magnesium to your diet.
Mineral water, from underground wells or springs, is full of minerals, including magnesium. It gives you more magnesium and other important minerals for your health.
Bottled water, like purified or spring water, might also have magnesium, but it varies by brand. Some bottled water gets extra minerals, like magnesium, to boost nutrition.
Though water can add to your daily magnesium, it’s not the main source of this mineral. You still need a diet rich in magnesium to get enough. But, making water a part of your day can help get more magnesium and keep you hydrated.
What about a Magnesium Supplement?
Magnesium is best gotten from foods. But, some people might need supplements if they’re lacking in magnesium. Before you start taking them, talk to your doctor. Too much magnesium can cause problems like cramping and diarrhea.
If you’re not getting enough magnesium from your diet, supplements could help. They can increase your magnesium levels and help your body work better. But first, make sure you really need them.
Think you’re low on magnesium? If you’re often stressed or do lots of exercise, you might be at risk. Talk to a healthcare provider. They can check your magnesium levels and advise the right supplements for you.
Not all magnesium supplements are the same. Look for trusted brands. Some good ones are Zipvit Magnesium Tablets, Bulk Magnesium Bisglycinate Tablets, and Nutri Advanced Magnesium Glycinate Supplement.
Remember, supplements are a support, not a replacement for a good diet. Always eat foods rich in magnesium. This is the best way to get the nutrients your body needs.
Table: Comparison of Magnesium Content in Common Foods and Supplements
| Food/Supplement | Magnesium Content per 100 grams |
|---|---|
| Spinach | 79mg |
| Kale | 57mg |
| Black Beans | 171mg |
| Kidney Beans | 140mg |
| Pinto Beans | 176mg |
| Chickpeas | 115mg |
| Soy Milk | 25mg |
| Edamame | 64mg |
| Whole Grains (Quinoa, Brown Rice, Oats) | 43mg |
| Pumpkin Seeds | 592mg |
| Sunflower Seeds | 325mg |
| Sesame Seeds | 351mg |
| Chia Seeds | 335mg |
| Almonds | 268mg |
| Cashews | 251mg |
| Peanuts | 168mg |
| Salmon | 27mg |
| Tuna | 44mg |
| Yogurt | 11mg |
| Milk | 10mg |
| Avocados | 29mg |
| Dark Chocolate | 176mg |
| Zipvit Magnesium Tablets | Varies by product |
| Bulk Magnesium Bisglycinate Tablets | Varies by product |
| Nutri Advanced Magnesium Glycinate Supplement | Varies by product |
Tips to Increase Magnesium in Your Diet
If you want to ensure you’re getting enough magnesium, we have some tips. Adding magnesium-rich foods to your meals is a great strategy. It helps you reach your daily magnesium target. Here are some ways to add more magnesium to your diet:
- Have at least five servings of fruits and vegetables every day. These foods are packed with vitamins and minerals, including magnesium. Spinach and kale are good choices, offering 79 mg and 57 mg of magnesium per 100 grams.[source]
- Eat three servings of whole grains daily. Use brown rice and wholemeal bread to increase magnesium. Brown rice has 43 mg of magnesium per 100 grams, while wholemeal bread has 59 mg.[source]
- Choose nuts and seeds as snacks. Almonds, cashews, and peanuts are top sources of magnesium. They offer 268 mg, 251 mg, and 168 mg of magnesium per 100 grams, respectively.[source]
- Try legumes a few times each week. Black beans, kidney beans, chickpeas, and lentils are good options. For example, black beans have 171 mg of magnesium per 100 grams.[source]
- Include dairy like yogurt and milk in your meals. They’re rich in magnesium and calcium. Yoghurt has 11 mg of magnesium per 100 grams, and milk has 10 mg.[source]
- Eat dark chocolate as a treat. Dark chocolate with 70%-85% cocoa has 176 mg of magnesium per 100 grams.[source]
- Don’t overlook seeds. Pumpkin seeds, sunflower seeds, sesame seeds, and chia seeds are great. Pumpkin seeds have 592 mg of magnesium per 100 grams, while chia seeds have 335 mg.[source]
- Choose magnesium-rich fish like salmon and tuna. Salmon has 27 mg of magnesium per 100 grams, while tuna has 44 mg.[source]
- Use magnesium-fortified products such as soy milk and edamame. Soy milk provides 25 mg of magnesium per 100 grams, and edamame has 64 mg.[source]
- Enjoy magnesium-rich fruits like avocados. Avocado has 29 mg of magnesium per 100 grams, adding nutrition to your meals.[source]
By following these tips, you can add more magnesium to your diet. This helps support your overall well-being. Remember to aim for about 400 mg of magnesium each day for good health.
Conclusion
Adding magnesium-rich foods to your diet is crucial for staying healthy. They are packed with nutrients that support your body. Berries, leafy greens, and nuts are great examples. They help improve your health in many ways.
Fatty fish and whole grains also help you get your daily magnesium. Things like green tea and avocados can improve your intake as well. They also bring many other vitamins and minerals to the table.
Picking whole foods is better than supplements most of the time. But, if you feel you lack magnesium, talking to a health expert is wise. This approach will help you take better care of your body. It will boost functions vital for good health and well-being.