10 Magnesium-Rich Foods That Are Super Healthy

Magnesium is present in many nutrient-packed foods, such as whole grains, nuts, seeds, legumes, and a variety of fruits and vegetables.

Magnesium is an incredibly vital mineral.

It participates in hundreds of biochemical processes in the body and supports overall health, yet many individuals fall short of the Daily Value (DV) of magnesium.

Fortunately, you can easily fulfill your daily requirement by consuming magnesium-rich foods.

Below are 10 wholesome foods that are high in magnesium.

1. Dark chocolate

Dark chocolate is a rich source of magnesium, delivering 65 mg in a 1-ounce (oz) or 28-gram (g) portion, which corresponds to about a portion of the DV.

It’s also loaded with iron, copper, and manganese and offers prebiotic fiber that helps nourish beneficial gut bacteria.

Additionally, it’s abundant in antioxidants. These compounds neutralize free radicals, harmful molecules that can harm cells and contribute to disease.

Dark chocolate may be heart-protective, as it contains flavanols — potent antioxidant molecules that help prevent LDL (bad) cholesterol from oxidizing and adhering to arterial lining cells.

To maximize the benefits of dark chocolate, opt for varieties with at least 70% cocoa solids. Higher cocoa content is preferable.

2. Avocados

Avocado is an exceptionally nutritious fruit and a palatable source of magnesium. One medium avocado supplies 58 mg of magnesium, which is a significant portion of the DV.

Avocados are also rich in potassium, B vitamins, and vitamin K. Unlike most fruits, they contain substantial fat — primarily heart-healthy monounsaturated fat.

Moreover, avocados are a superb source of fiber. In fact, a large share of the carbohydrates in an avocado comes from fiber, making them low in digestible carbs.

Research has shown that consuming avocados can lower inflammation, improve cholesterol profiles, and increase feelings of fullness after meals.

3. Nuts

Nuts particularly high in magnesium include almonds, cashews, and Brazil nuts.

For example, a 1-oz. (28-g) serving of cashews supplies 83 mg of magnesium, which is a sizable portion of the DV.

Most nuts are also good sources of fiber and monounsaturated fat and can help improve blood sugar and cholesterol in people with diabetes.

Brazil nuts are exceptionally rich in selenium. In fact, a single Brazil nut provides almost 175% of the DV for this mineral.

Additionally, nuts are heart-friendly, support cardiovascular health, and can help curb appetite when eaten as snacks.

4. Legumes

Legumes are a group of nutrient-dense plants that include lentils, beans, chickpeas, peas, and soybeans.

They’re loaded with a variety of nutrients. For instance, a 1-cup (172-g) portion of cooked black beans contains an impressive 120 mg of magnesium, which equals a significant share of the DV.

Legumes are also rich in potassium and iron and provide a valuable source of protein for vegetarians.

Because legumes are high in fiber and have a low glycemic index (GI), they may help lower cholesterol, improve blood sugar control, and reduce the risk of heart disease.

5. Tofu

Tofu is a common component of vegetarian diets thanks to its substantial protein content. Made by curdling soybean milk and pressing the curds, it’s often called bean curd.

A 3.5-oz. (100-g) serving contains 35 mg of magnesium, which contributes meaningfully toward the DV.

One serving also supplies about 10 g of protein and provides notable amounts of calcium, iron, manganese, and selenium.

Some research indicates that consuming tofu and other soy foods can benefit the cells lining the arteries and may be linked to a reduced risk of certain stomach cancers.

6. Seeds

Several seed types — including flax, pumpkin, and chia seeds — are high in magnesium.

Pumpkin seeds are especially rich, delivering 168 mg in a 1-oz. (28-g) portion. This represents a very large portion of the DV for magnesium. Seeds are also abundant in iron, monounsaturated fats, and omega-3 fatty acids.

Furthermore, they are extremely fiber-rich. In many seeds, nearly half of the carbohydrates come from fiber.

They also supply antioxidants, which protect your cells from harmful free radicals generated during metabolism.

Flaxseed has additionally been shown to lower cholesterol and may offer protective effects against breast cancer.

7. Whole grains

Whole grains such as wheat, oats, and barley, as well as pseudocereals like buckwheat and quinoa, provide many nutrients, including magnesium.

A 1-cup (168-g) serving of cooked buckwheat contains 86 mg of magnesium, which accounts for a meaningful portion of the DV.

Many whole grains are rich in B vitamins, selenium, manganese, and fiber.

Moreover, whole grains have been shown to reduce inflammation and lower several risk factors associated with heart disease.

8. Some fatty fish

Fish, particularly fatty varieties, are good sources of magnesium. Examples include salmon, mackerel, and halibut.

For example, a 3.5-oz. (100-g) serving of cooked salmon provides 30 mg of magnesium, which is a respectable portion of the DV.

It also supplies roughly 22 g of high-quality protein.

In addition, fish is rich in potassium, selenium, B vitamins, and other essential nutrients.

Higher consumption of fatty fish has been linked to a lower risk of several chronic diseases, including heart disease.

9. Bananas

Bananas are best known for their potassium content, which helps reduce blood pressure and is associated with a lower risk of heart disease.

They’re also a source of magnesium, offering 37 mg — a notable portion of the DV — in one large banana.

Bananas provide vitamin C, vitamin B6, manganese, and fiber as well.

Ripe bananas are sweeter than most other fruits, so they may not fit well into very low-carb diets.

However, a large share of the carbs in unripe bananas is resistant starch, which resists digestion and absorption.

Resistant starch can help lower blood sugar, reduce inflammation, and support gut health.

10. Leafy greens

Leafy greens that contain meaningful amounts of magnesium include kale, spinach, collard greens, turnip greens, and mustard greens.

For example, a 1-cup (180-g) portion of cooked spinach supplies 158 mg of magnesium, which is a substantial portion of the DV.

Leafy greens like spinach are also excellent sources of several nutrients, including iron, manganese, and vitamins A, C, and K.

They contain numerous beneficial plant compounds that protect cells from damage and may lower cancer risk.

Frequently asked questions

How can I raise my magnesium levels quickly?

Eating a balanced diet that regularly includes magnesium-rich foods should help you reach healthy magnesium levels. You can also consult your healthcare provider about whether magnesium supplements are appropriate for you.

What are the signs of low magnesium?

Low magnesium (hypomagnesemia) can cause symptoms such as nausea, vomiting, weakness, decreased appetite, muscle cramps, and numbness.

The bottom line

Magnesium is a crucial mineral that many people may not get enough of through their daily diet.

Luckily, there are numerous nutritious foods that can help you meet your magnesium needs.

Include a variety of the foods listed above in your meals to boost your intake of magnesium and other key nutrients.