Magnesium is a very important mineral. It is involved in a plethora of chemical reactions that take place in our body to maintain good health. Hardly people are aware of the perks of having magnesium rich foods. What foods are rich in magnesium? This question comes in our mind. Let us see in this about how we can fulfill our daily magnesium requirement.

The daily recommended intake of magnesium is 400mg for adults(1). The symptoms of magnesium deficiency include troubled sleep, anxiety, depression, memory issues, inflammation, and even ADHD.

It is always necessary to consume an adequate amount of magnesium in order to avoid bodily complications. The simplest way to provide your body with the magnesium is by eating magnesium rich diet.

Why is Magnesium Essential for the Body?

Magnesium has been called the “magic mineral”. It is an essential macronutrient that is required by the body in maintaining bone health, promoting heart health and also in the prevention of diabetes(2).

Magnesium deficiency has serious effects in the body which includes renal and gastrointestinal diseases. The deficiency may even cause cardiac disorders and osteoporosis(3)

As magnesium is also heavily associated in controlling metabolic rate, magnesium deficiency may lead to hypertension and also type 2 diabetes.

Look at this informative video about magnesium rich foods

Credit: The Dry Eye Show

45 Magnesium Rich Foods

Magnesium rich food sources contain nuts, veggies, fruits, and some spices, herbs. Below are the magnesium food sources.

1. Brazil Nuts

These nuts are very high in vitamins, minerals and also other antioxidants besides being rich in magnesium. Though these nuts are quite high in calories because they provide cardioprotective benefits, they are generally considered good for health. 133g brazil nuts contain 500mg magnesium.

2. Almonds

Almonds are widely popular nuts high in magnesium and also provide great resistance to cholesterol (4). They also provide protection against chronic diseases like type 3 diabetes. 95g Almonds contain 255mg magnesium.

3. Pecans

These are generally considered counterparts of Brazil nuts that are simply lower in calories. These nuts are especially high in magnesium and also provide antioxidants to boost your energy. 109g pecans contain 132mg magnesium.

4. Cashews

Besides magnesium, these nuts also provide your body with iron, folic acid, and vitamin K. Cashews are also high in amino acids and vitamins which are obviously good for our health (5). You can include cashews in a variety of desserts to enhance their taste. 28g cashews contain 81.8mg magnesium.

5. Walnuts

Walnuts are rich in polyphenolic compounds and are also healthy sources of magnesium. Polyphenolic compounds are especially involved in the development of brain health(6). 117g walnuts contain 185mg magnesium.

6. Pumpkin Seeds

Pumpkin seeds are readily available and are a great source of magnesium. These seeds are also rich in polyunsaturated fatty acid, proteins and other antioxidants which are also very important in providing protection against arthritis, hypertension and also diabetes. These seeds are great as a part of healthy snacks. 64g pumpkin seeds contain 168mg magnesium.

7. Flaxseed

Flaxseeds are very nutritious. They contain an omega-3 fatty acid that prevents arthritis, inflammatory bowel diseases and also other cardiac diseases (7). Flaxseed oil has shown a particular effect in lowering cholesterol levels n certain animals. 168g flaxseeds contain 658mg magnesium.

Also Read: Amazing Flaxseed Benefits, Flaxseed Nutrition, Recipes & Tips

8. Sunflower Seeds

The magnesium content in sunflower seeds is quite high and is involved in preventing heart diseases, treatment of asthma and curing arthritis. Sunflower seeds may even have certain cancer preventive benefits. These seeds can be consumed by both kids and adults as a healthy snack as they also contain other minerals like calcium, potassium, and iron(8). 46g sunflower seeds contain 150mg magnesium.

9. Sesame Seeds

Sesame seeds have abundant effect in promoting your sex life. These tiny seeds are a powerhouse of zinc, which helps in boosting the testosterone production in men. They are a rich source of iron and vitamin B6 as well as magnesium (9). Sesame seeds have shown profound effects in lowering the cholesterol level of the body. 144g sesame seeds contain 505mg magnesium.

10. Quinoa Seeds

These seeds are rich in protein and aids in the development of muscles and growth of body cells. It also raises the level of good cholesterol that is functional in promoting heart health. It is one of the best post-workout foods. 170g quinoa seeds contain 335mg magnesium.

11. Cumin Seeds

Cumin seeds are readily available and are of daily use. These seeds are rich in magnesium and are good for digestion and ease irritable bowel movement. They also protect against gastrointestinal diseases. Like other food that are rich in magnesium, cumin seeds also help in reducing the levels of bad cholesterol (10). 6g cumin seeds contain 22mg magnesium.

12. Cherries

Cherries are a tasty source of magnesium and are believed to provide efficacy to those suffering from arthritis complications. 138g cherries contain 15.2mg magnesium.

13. Peach

Besides being rich in magnesium, they are also rich in a compound called anthocyanin which is good for human health. 175g peach contains 175mg magnesium.

14. Apricots

Apricots are quite high in magnesium and have such beneficial properties that aid in fertility. 155g apricots contain 15.5mg magnesium.

15. Avocado

This super fruit is high in magnesium as well as vitamin C, potassium and plant sterols. Avocadoes prevent cataract, cancer and the chances of heart attack, they also have the benefits of protecting s against the weak nervous system and also lowers cholesterol. 150g avocados contain 43.5mg magnesium.

16. Bananas

This is one of the easiest magnesium rich fruits to include magnesium in your diet. Bananas also contain phenolic, carotenoids and phytosterol that have brilliant health benefits. 225g bananas contain 60.8mg magnesium.

17. Blackberries

Blackberries are not only rich in magnesium but re also great sources of fiber, antioxidants, and phytonutrients. The phenolic compounds in the blackberries prevent age-related neurodegenerative diseases. 144g blackberries contain 28.8mg magnesium.

18. Spinach

Apart from magnesium, spinach also contains soluble antioxidants that are power-packed and are great for human health. 30g spinach contains 23.7mg magnesium.

19. Okra

Especially known for their sliminess, okra is also really nutritious. The nutrients that they come with include iron, folate, zinc, vitamin C and phosphorous. The oil that is generated from the okra seeds is also high in unsaturated fatty acids and essential amino acids that are important for the body. 100g okra contains 57mg magnesium.

20. Broccoli

Broccoli is healthy not only for its high magnesium content but also other nutrients like vitamin C, vitamin K, calcium and fiber. It is also a great source of beta-carotene. Lutein, which is found in broccoli, promotes good vision. 91g broccoli contains 19.18mg magnesium.

21. Beetroot

Beetroot contains bioactive compounds that have shown to benefit in case of chronic inflammation. It provides improvement to strenuous conditions like hypertension, dementia and type-2 diabetes. Beetroot can be included in many salad recipes which is magnesium rich food. 136g beetroot contains 31.3mg magnesium.

22. Swiss Chard

Besides, magnesium, Swiss chard also contains vitamin K. it is known for fighting against cancer lowering levels of blood pressure as well as preventing osteoporosis. 36g swiss chard contains 29.2mg magnesium.

23. Green Bell Peppers

Capsaicin in bell peppers is very important in boosting metabolism and also contributes toward losing weight. This vegetable can be either consumed raw or even cooked. Green Bell Peppers or Capsicum is one of the widely used and available magnesium rich foods. 149g green bell peppers contain 14.9mg magnesium.

24. Artichokes

Artichokes have been reported by the US National Library to help to prevent cardiovascular diseases. This vegetable can be added to the regular diet in form of salads in order to ensure proper intake of magnesium. 128g artichokes contain 76.8mg magnesium.

25. Wild Rice

Wild rice is very nutritious containing fiber and zinc. It also contains folate which is required by the body for producing DNA and other such nuclear structures. 164g wild rice contains 52.2mg magnesium.

26. Buckwheat

Apart from magnesium, a great reason to consume buckwheat is that it is a good source of gluten. Buckwheat is important as it lowers blood cholesterol level and protects us against diabetes and cancer. 170g buckwheat contains 393mg magnesium.

27. Wheat Germ

You can add wheat germ to your salads, soups or smoothies, which will help you make up for the deficient level of magnesium in your body.

28. Oats

These are considered to be a very healthy form of breakfast and are magnesium rich food. Oats are a great source of antioxidants and fiber which helped to reduce the cholesterol and blood pressure level. Oats are sought to also have anti-cancerous characteristics and helps to burn belly fat fast. 156g oats contain 276mg magnesium.

29. Black-Eyed Peas

These are probably one of the most inexpensive food to eat in order to restore magnesium levels. Along with magnesium, they are also high in fiber, protein, potassium, and iron. Raw black-eyed peas have no saturated fats which make them extremely healthy. 172g black-eyed peas contain 91.1mg magnesium.

30. Kidney Beans

These beans are ideal for red blood cell production in human beings as they are rich in folate. Diabetes can be kept under control; heart disease and cancer can be treated by the consumption of kidney beans. Kidney beans along with rice are protein and one of the magnesium rich foods. 184g kidney beans contain 38.6mg magnesium.

31. Yellow Corn

This is undeniably one of our favorite snacks! Corn is not only one of the magnesium rich foods but also contains good amounts of beta-carotene which has multiple health benefits. 166g yellow corn contains 211mg magnesium.

32. Soybeans

These nutritious legumes contain magnesium as well as other important nutrients like fiber, amino acids, and vitamins. They also contain certain bioactive compounds like saponins and isoflavones that are essential for human health. 186g soybeans contain 521mg magnesium.

33. Brown Rice

Brown rice is richer in nutrients and also provides amino acids. They also contain bioactive compounds that are beneficial to your health. Brown rice prevents cardiovascular diseases in context to overweight. It is one of the magnesium rich foods and also rich in complex carbs. 190g brown rice contains 272mg magnesium.

34. Wild Salmon

Wild salmon is one of the only non-veg food that contains a high proportion of magnesium. They have certain other nutrients and are also rich in omega-3 fatty acids that are very beneficial. This salmon also has lower levels of mercury, which is of course advantageous. 154g wild salmon contain 57mg magnesium.

35. Halibut

Another fish that is high in magnesium is Halibut. Besides magnesium, halibut also has a high content of selenium, which has beneficial compounds called selenoproteins which is very important in reproduction and thyroid hormone metabolism. 159g halibut contain 170mg magnesium.

36. Cocoa

Chocolate is, of course, a favorite. It might be considered unhealthy, but, within limits, they are a great source of magnesium. Chocolate is also great against skin oxidative damage, allergies and even cancer. Cocoa is one of the tastiest magnesium rich foods. 86g cocoa contains 429mg magnesium.

37. Whole Milk

Besides being a rich source of calcium and magnesium, the magnesium actually helps in better absorption of the calcium. Milk consumption helps to reduce incidences of fractures and fragile bones. 128g whole milk contains 109mg magnesium.

38. Molasses

These sweeteners are indispensable at times. Molasses is a healthier alternative than other sweeteners. Molasses improve testosterone levels. 337g molasses contain 816mg magnesium.

39. Cloves

Cloves are very rich in magnesium. 6g cloves contain 17.2mg magnesium.

40. Mackerel

Another fish that has a high level of magnesium is mackerel. They are also very high in protein that helps in magnesium absorption. 88g mackerel contains 76mg magnesium.

41. Yogurt

Yogurt, especially plain yogurt is a great source of magnesium that accounts for also 6% of the recommended amount of magnesium on a daily basis. Prefer Greek yogurt over plain yogurt because of the increased health benefits of yogurt. 245g yogurt contains 19mg magnesium.

42. Tofu

Popularly known as “bean curd”, tofu is a great vegan option to intake magnesium. Tofu helps to protect cell linings of arteries and lower the risk of stomach cancer. 100g tofu contains 53mg magnesium.

43. Squash Seeds

Like pumpkin seeds, squash seeds provide a great source of magnesium that accounts for almost 39% of the daily recommended value of magnesium. 28g squash seeds contain 156mg magnesium.

44. Lima Beans

Lima beans are also a rich source of nutrients like manganese, fiber, protein, in addition to magnesium. They are really low in calorie and are hence very nutritious. 170g lima beans contain 26mg magnesium.

45. Kale

This green leafy vegetable is also rich in vitamin A, vitamin K, vitamin C, iron and manganese, besides magnesium. This leafy vegetable contains beneficial plant compounds that are very important for the body. 100g kale contains 157mg magnesium.

If these organic foods do not interest you, you can always rely on magnesium supplements that are to be consumed on a daily basis. These are excellent food sources of magnesium.

It is, however, possible to overdose on magnesium, and that includes certain hazards too, so, consume magnesium with care. You can easily choose your best options from the list given above.