11 Foods High in Magnesium to Add to Your Diet

For our bodies to function optimally, we need certain vitamins and minerals. Magnesium is one of the most important minerals. This is because it helps produce energy, manage levels of blood sugar, and help regulate many of the body’s chemical processes. What foods high in magnesium should you add to your diet? Read on to find out.

1. Nuts

Nuts – particularly, almonds, brazil nuts, and cashews – are examples of foods high in magnesium. 1-ounce of cashews, for example, already contain 82.8mg of magnesium. That’s about 20% of the recommended daily intake.

Aside from this, nuts can be a good source of fiber. And according to some studies, may aid in the management of cholesterol and blood sugar.

They also fight inflammation and leave you feeling fuller for longer. Plus: they’re good for the heart.

2. Avocado

A medium-sized avocado is packed with 58mg of magnesium, or around 15% of the daily recommended intake. It’s high in healthy fats as well as B vitamins and potassium.

What’s more, it can lower inflammation, manage cholesterol, and leave you feeling fuller and more satisfied after meals.

3. Dark Chocolate

Dark chocolate is choc-full of magnesium. In fact, each serving contains 16% of our recommended daily intake (approximately 64 mg per 28-ounce serving). It’s also rich in iron and prebiotic fiber, which promotes healthy gut bacteria growth. Aside from these benefits, it has antioxidants which can prevent LDL or bad cholesterol from collecting in the arteries.

Be sure to choose variants with 70% cocoa solids and consult your doctor. As with all types of food, moderation is key.

4. Tofu

Tofu, or bean curd, is a favorite among vegetarians. This is because of its high protein content. Aside from this, 100 grams of tofu can also provide around 13% of our magnesium RDA.

Some studies have also found that, with regular consumption, tofu can help lessen the risk of stomach cancer.

5. Seeds

Seeds, though small, boast a lot of health benefits. Flax, chia, and pumpkin seeds in particular boast a lot of magnesium content. They’re also rich in omega-3 fatty acids, fiber, and iron.

Flax seeds in particular, have been found to help lower bad cholesterol and reduce the risk of cancer.

6. Legumes 

On the list of foods high in magnesium are legumes – specifically, beans, peas, lentils, and chickpeas.

Aside from being magnesium-rich, legumes are a good source of iron, potassium, and protein. They’re also packed with fiber and boast a low glycemic index. This can help manage blood sugar, cholesterol, and even aid in the prevention of certain heart conditions.

7. Whole Grains 

Whole grains have long enjoyed a popular reputation in terms of healthy foods. Wheats, barley, and oats, in particular, are abundant in essential minerals like magnesium. In fact, an ounce of buckwheat can already give us 16% of our daily recommended magnesium intake.

Various whole grains boast high fiber, B vitamins, manganese, and selenium content. They have been proven to lower heart disease risk and manage inflammation.

8. Bananas

Aside from being a rich source of potassium, banana also offer a lot of magnesium. They also contain vitamin C, vitamin B6, fiber, and manganese. A large banana boasts 9% of the daily recommended magnesium intake.

However, because of its sugar and carbohydrate content, those who want to manage their blood sugar may want to manage their intake.

9. Fatty Fish

Fatty fish, such as mackerel, halibut, and salmon, are abundant in magnesium. Half a salmon fillet has around 53mg of magnesium on top of providing around 39 grams of protein. Aside from these great benefits, fatty fish can help lower the risk of long-term conditions, such as heart disease because it’s rich in omega-3 fatty acids.

10. Leafy Green Vegetables

It’s not secret that leafy greens, such as spinach, kale, and pechay, are highly nutritious. One of their known benefits is their high magnesium content. For example, 1 cup of cooked spinach promises 157 mg of magnesium. That’s already 39% of the recommended daily intake.

Manganese, iron, vitamin A are just some of the other contents of leafy green vegetables. When regularly consumed, leafy greens can help maintain healthy cells and even lower the risk of cancer.

11. Low-fat dairy products

Aside from being abundant in probiotics, eight ounces of plain, low-fat yogurt contains around 42 mg of magnesium. A cup of nonfat milk contains around 24 to 27 milligrams of magnesium.

Managing Magnesium Intake: Deficiency and Excess

For those who are taking magnesium supplements, it’s important to consult a health professional. This is because adverse effects, such as diarrhea and cramping, may occur.

Due to various factors, a person may develop a magnesium deficiency. Examples of contributing factors are alcoholism, Celiac disease, Crohn’s disease, or post-surgical deficiencies as well as certain medications.

For those who suspect a magnesium deficiency, it’s important to watch out for the following signs:

• decreased appetite
• nausea
• vomiting
• weakness
• fatigue

As it worsens, a magnesium deficiency may manifest in other signs and symptoms, including:

• numbness
• tingling
• irregular heartbeat
• heart muscle spasms
• cramps and muscular contractions
• seizures

Key Takeaways

It’s important to be aware if you’re not getting enough of this essential mineral. Adding foods high in magnesium to your diet is important to stay healthy. What’s great is that it can be easily found in foods you may already have in your pantry. Aside from magnesium, assess and list down other vitamins and minerals that may be missing from your daily menu of delicious meals. Remember: magnesium, along with a variety of minerals, is essential to a balanced diet and a healthier life as you age.

Learn more about healthy eating and nutrition here.