10 Best food sources of magnesium for better health

The best food sources of magnesium for optimal health

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Understanding the importance of essential nutrients like magnesium is a crucial step towards maintaining a healthy lifestyle.

Magnesium plays a vital role in supporting various bodily functions, from muscle and nerve function to a strong immune system. 

In this article, we’ll discuss ten easily accessible and delicious foods that are rich in magnesium.

Incorporating these nutrient-packed options into your diet can help ensure you meet your body’s magnesium needs for overall well-being

What is magnesium?

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Magnesium is an essential nutrient, vital for numerous biochemical functions in healthy adults.

As an electrolyte, it orchestrates over 300 enzymatic reactions, governing energy production, muscle activity, nerve signaling, and blood pressure regulation in the human body.

It’s also pivotal in synthesizing proteins, DNA, and RNA.

Obtained from diverse foods, and supplements, and even added to drinking water, magnesium is integral to overall health and well-being.

Many, however, people do not consume enough magnesium in their daily diet, leading to a magnesium deficiency. 

However, you can easily maintain optimal levels of magnesium naturally through your diet by including foods that are high in this essential nutrient.

In this article, we will discuss the best food sources of magnesium and how they can help you maintain optimal levels of this essential mineral.

Why is Magnesium Important

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You may be surprised to find that many medical conditions including mental health conditions like anxiety and depression may have an association with magnesium deficiency. 

As such there are many health benefits of magnesium.

Research, including insights from the American Heart Association, suggests that low magnesium intake may correlate with various medical conditions, encompassing mental health issues like anxiety and depression. 

This mineral supports muscle and nerve function, aids in blood sugar regulation, fortifies the immune system, and contributes to bone health and energy production.

Magnesium is also very important in heart health.

Magnesium’s role in cardiovascular health is underscored by its use in magnesium infusions during events like myocardial infarctions.

Signs of Magnesium Deficiency

Inadequate magnesium levels can trigger health issues 

 It’s important to identify deficiencies and prompt necessary dietary adjustments or medical advice.

 Not getting enough magnesium can lead to various symptoms indicating deficiency. 

Low magnesium levels can cause many health problems and signs may include

  •  Muscle cramps
  • Fatigue
  •  Weakness
  • Abnormal heart rhythms.
  • Anxiety and depression

 Paying attention to these signs can help you identify a potential magnesium deficiency and prompt necessary dietary adjustments or medical advice.

How Much Magnesium Per Day Should You Have?

The recommended daily intake of magnesium varies by age and gender.

On average, adults are advised to consume between 300 to 400 milligrams of magnesium daily.

However, individual needs may differ based on factors like age, health status, and lifestyle.

Consulting with a healthcare professional can help determine the ideal magnesium intake for your specific needs.

Best food sources of magnesium

Food sources of magnesium

While you can take a magnesium supplement to ensure optimal magnesium levels, it is recommended to try and get most of your nutrients including magnesium through whole foods. 

So let’s look at the best sources of magnesium to boost your magnesium levels and your health. 

First, let’s look at a quick overview of the best food sources of magnesium:

  • Leafy greens
  • Dark chocolate
  • Avocado
  • Bananas
  • Salmon
  • Legumes
  • Seeds
  • Grains
  • Soy Products

Leafy green vegetables 

Food sources of magnesium

Leafy greens are some of the best nutrition powerhouses on the planet.

Leafy greens, such as spinach and kale, are not only delicious but also packed with essential nutrients that promote overall health.

These vibrant vegetables are a fantastic source of magnesium, vitaminsminerals, and antioxidants, making them true nutrient powerhouses.

A 1-cup serving of cooked spinach provides approximately 37% of the daily value of magnesium, offering a significant boost to your intake of this essential mineral.

Magnesium plays a crucial role in maintaining optimal bone health, among other functions in the body.

Additionally, leafy greens are abundant in vitamins, including vitamin A, vitamin C, and vitamin K, which are important for various aspects of health.

Vitamin A is essential for healthy vision and a strong immune system.

Vitamin C acts as a powerful antioxidant, supporting the immune system and promoting collagen synthesis.

Vitamin K plays a crucial role in blood clotting and bone health.

Minerals like potassium and iron are also found in leafy greens, providing further health benefits.

Potassium helps regulate blood pressure and support heart health, while iron is vital for the production of healthy red blood cells.

Apart from their impressive nutrient profile, leafy greens are also rich in antioxidants.

These compounds help protect the body against oxidative stress, which can lead to chronic inflammation and contribute to the development of various diseases.


best food sources of magnesium

Nuts are not only delicious and satisfying snacks but also excellent sources of essential nutrients, including magnesium.

Incorporating a variety of nuts into your diet can provide numerous health benefits, such as supporting heart health and regulating blood sugar levels.

Among the many options available, certain nuts stand out for their high magnesium content.

Let’s take a closer look at some popular choices:


Almonds are a powerhouse when it comes to their magnesium content.

A 1-ounce serving of almonds contains about 76 milligrams of magnesium, which is approximately 18% of the daily value.

This nutritious nut also offers a good amount of fiber, healthy fats, and antioxidants, making it an ideal choice for promoting heart health.


Cashews are another fantastic option to boost your magnesium intake. Just a 1-ounce serving of cashews provides about 82 milligrams of magnesium, which is around 20% of the daily value.

Additionally, cashews offer a good source of fiber and healthy fats, promoting heart health and supporting stable blood sugar levels.

Brazil Nuts

Brazil nuts are known for their rich mineral content, including magnesium. A 1-ounce serving of Brazil nuts offers an impressive 105 milligrams of magnesium, contributing to about 25% of the daily value.

These nuts are also a great source of selenium, an essential mineral that supports antioxidant activity and overall health and is very important for thyroid health.

Dark Chocolate

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Enjoying dark chocolate in moderation can also contribute to your magnesium intake.

If you’re a chocolate lover, here’s some good news: dark chocolate is not only delicious but also a great source of magnesium!

A 1-ounce serving of dark chocolate provides approximately 15% of the daily value of magnesium.

But what makes dark chocolate so special? Well, besides its rich and indulgent taste, dark chocolate is packed with antioxidants.

These antioxidants help protect our cells from damage caused by harmful free radicals, keeping our bodies healthy and well-functioning.

In addition to its antioxidant properties, dark chocolate has been linked to improved heart health. It contains flavanols, which can prevent bad cholesterol from oxidizing and sticking to the arteries, reducing the risk of heart disease.

But that’s not all! Dark chocolate also contains prebiotic fiber, which supports gut health and reduces inflammation.

So not only does it taste amazing, but it can also contribute to a healthy gut and overall well-being.

Next time you’re craving something sweet, reach for a piece of dark chocolate.

Not only will you satisfy your taste buds, but you’ll also be giving your body a boost of magnesium, antioxidants, and other beneficial compounds.


Avocados are not only delicious and versatile, but they are a good source of magnesium as well.

A medium-sized avocado contains 58 mg of magnesium.

Besides avocados also provide omega-3 fatty acids, a good amount of fiber, and B vitamins including folate making avocados an amazing food choice.


Bananas are not only delicious and are a great snack, bananas are full of nutritional value including 32, mg of magnesium.

While that is not a lot of magnesium, it still helps toward the RD value of magnesium. However,  bananas are an amazing source of potassium and are high in fiber and B vitamins, especially B6.


Salmon and other fatty fish

Food sources of magnesium

Fatty fish, including salmon and mackerel, are not only rich in omega-3 fatty acids but also a good source of magnesium.

 Omega-3 fatty acids are essential fats that provide numerous health benefits, while magnesium is an important mineral for overall well-being.

Consuming fatty fish regularly can promote heart health, brain health, and overall well-being due to the combined benefits of omega-3 fatty acids and magnesium.

Omega-3 fatty acids are known for their ability to reduce inflammation, lower triglyceride levels, and improve brain function.

These essential fats have been shown to support heart health by reducing the risk of heart disease and lowering blood pressure.

Additionally, magnesium plays a vital role in various bodily functions, including regulating blood pressure, maintaining healthy bones, and supporting muscle and nerve function.

It also helps in the production of energy and the synthesis of DNA and protein.

By incorporating fatty fish like salmon and mackerel into your diet, you can reap the benefits of both omega-3 fatty acids and magnesium.

Whether grilled, baked, or pan-seared, these delicious fish varieties can be a tasty addition to your meals.

Fatty Fish like salmon is not just a good source of omega-3 fatty acids but also contains magnesium. Salmon is also a good source of vitamin D. 


Food sources of magnesium

When it comes to rich sources of magnesium, legumes are an amazing choice.

Legumes, such as black beans and lentils, are excellent sources of magnesium.

Just a 1-cup serving of cooked black beans contains about 29% of the daily value of magnesium, making them a high-impact food for meeting your magnesium needs.

These legumes are also a good source of protein fiber and other nutrients such as B vitamins, and other minerals including zinc.

Including these foods in your diet can help maintain healthy magnesium levels and support various bodily functions.


Seeds are fantastic sources of magnesium, packing a powerful punch of this essential mineral in small packages.

Here’s why seeds are a great magnesium source:

Pumpkin Seeds: These tiny seeds are packed with magnesium, offering a substantial amount in just a small serving, making pumpkin seeds a great choice to boost your magnesium intake.

Pumpkin seeds are among the top contenders, offering around 156 milligrams of magnesium per ounce.

Chia Seeds:

These tiny seeds might be small in size, but they pack a punch regarding magnesium content.

Despite their tiny size, chia seeds contain about 95 milligrams of magnesium per ounce.

Chia seeds are also versatile and easy to incorporate into various dishes.

It is easy to sprinkle over foods or incorporate into recipes, use in smoothies or breakfast cereal, providing a convenient way to increase magnesium intake 

Chia seeds are also a great source of fiber, and omega-3 fatty acids making them a great choice when you are trying to eat healthy.

Flaxseeds: Another seed that’s abundant in magnesium, flaxseeds provide approximately 79 milligrams of magnesium per ounce.

These seeds contribute to overall magnesium intake, supporting various bodily functions, including maintaining heart health and supporting the nervous system.

Sunflower Seeds: With around 91 milligrams of magnesium per ounce, sunflower seeds are a delicious way to increase magnesium levels.

They also provide other nutrients like vitamin E and healthy fats, contributing to overall health.

Seeds, in general, are powerhouses of nutrition. Apart from magnesium, they often contain other essential nutrients like fiber, healthy fats, and proteins. Incorporating a variety of seeds into your diet is an excellent way to ensure you’re getting not only magnesium but also a range of other vital nutrients for optimal health.



Food sources of magnesium

To boost your magnesium levels, aim to eat whole grains and be mindful if you have diabetes or a gluten allergy or intolerance.

Grains, especially whole grains, can be an essential part of a balanced diet, contributing not only magnesium but also other important nutrients like fiber, vitamins, and minerals.

Incorporating a variety of grains into meals can help ensure a more comprehensive intake of essential nutrients, including magnesium, supporting overall health and well-being.

Here are some grains to consider for a magnesium boost:

Quinoa: This pseudo-grain stands out not only for its protein content but also for its magnesium levels.

A cooked cup of quinoa contains around 118 milligrams of magnesium.

It’s a versatile, gluten-free option that adds both nutrition and flavor to meals.

Brown Rice: Brown rice is a whole grain that contains about 21 milligrams of magnesium per cooked cup.

While it may not be as high in magnesium compared to some other grains, it still contributes to overall intake and offers additional nutrients and fiber.

Oats: Rolled oats or oatmeal provide around 61 milligrams of magnesium per cooked cup.

Oats are not just a comforting breakfast option but also a source of various nutrients, including magnesium, which supports enzyme function and energy production in the body.

Buckwheat: Despite its name, buckwheat is not related to wheat and is gluten-free.

It provides approximately 65 milligrams of magnesium per cooked cup.

Buckwheat is often used in various cuisines and can be incorporated into pancakes, and noodles, or enjoyed as a side dish.

Millet: Millet contains about 24 milligrams of magnesium per cooked cup.

It’s a lesser-known grain but offers a good alternative for diversifying their magnesium sources.


Soy products 

Best magnesium foods

Soy and soy products like soy milk and soybeans are excellent sources of magnesium primarily due to their natural composition.

Soybeans themselves contain a significant amount of magnesium per serving, and this carries over into soy products like soy milk.

A half cup (about 120 milliliters) of soy milk typically contains around 24-30 milligrams of magnesium. Tofu, another popular soy product, contains slightly more magnesium, with approximately 37-45 milligrams per half cup (about 126 grams).

These amounts can vary slightly depending on the brand and specific processing methods used. Nonetheless, both soy milk and tofu serve as notable sources of magnesium, contributing to meeting daily dietary needs for this essential mineral.

Soy products are rich in high-quality protein, making them valuable for individuals following vegetarian or vegan diets.

Soy is also a source of essential amino acids, healthy fats, vitamins, and minerals like iron, calcium, and potassium.

Furthermore, soy products are known to contain phytochemicals such as isoflavones, which have been linked to various health benefits, including reduced risk of heart disease and certain cancers.

So apart from the rich magnesium content adding soy to your diet has many health benefits.



In conclusion, maintaining optimal levels of magnesium is crucial for overall health and well-being. Fortunately, many natural food sources of magnesium can help you meet your daily magnesium needs.

Dark chocolate, nuts and seeds, legumes, fatty fish, and leafy greens are some of the best food sources of magnesium.

By incorporating these foods into your diet, you can ensure that your body receives an adequate amount of this essential mineral.

Remember to focus on a balanced diet that includes a variety of nutrient-dense foods to support your overall health.

By making conscious choices and including magnesium-rich foods in your daily meals, you can maintain optimal magnesium levels and promote a healthier lifestyle.



What are the best food sources of magnesium for health?

The best food sources of magnesium include dark chocolate, nuts and seeds, legumes, fatty fish, and leafy greens. These foods are rich in magnesium and offer various other health benefits.

Why is dark chocolate considered a delicious source of magnesium?

Dark chocolate is not only tasty but also a great source of magnesium. It contains antioxidants that protect the cells from damage, support heart health, promote gut health, and reduce inflammation in the body.

Which nuts and seeds are considered nutritious and magnesium-rich?

Almonds, cashews, and Brazil nuts are particularly high in magnesium content. They are also a good source of fiber and healthy fats, which are beneficial for heart health and blood sugar regulation.

Are legumes a good source of magnesium?

Yes, legumes such as black beans and lentils are excellent sources of magnesium.

They also provide protein and fiber, which can help improve cholesterol levels and regulate blood sugar levels.

Why is fatty fish recommended as a source of magnesium?

Fatty fish, like salmon and mackerel, are not only rich in omega-3 fatty acids but also a good source of magnesium. Consumption of fatty fish regularly can benefit heart health, brain health, and overall well-being.

What makes leafy greens nutrient powerhouses?

Leafy greens such as spinach and kale are packed with essential nutrients, including magnesium.

They are also rich in vitamins, minerals, and antioxidants, making them powerful foods for overall health and well-being.

How can I maintain optimal levels of magnesium naturally through my diet?

By including magnesium-rich foods like dark chocolate, nuts and seeds, legumes, fatty fish, and leafy greens in your daily diet, you can easily maintain optimal levels of magnesium.

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