What Food Are High in Magnesium: 11 Nutrient-Rich Foods

You have probably heard about the importance of taking other nutrients in your diet, especially about calcium, iron, and protein-rich diets but what about magnesium? Have you ever considered to how much magnesium can be vital for our health? If not, it is time then to reconsider this.

Magnesium is a mineral that is frequently overlooked, yet it is essential to our general health and well-being. Magnesium has a role in a variety of physiological processes in the human body, including energy generation, cardiovascular health, and nervous system function. Although maintaining adequate magnesium levels in the diet is crucial, many people might not be aware of this.

In this article, we will examine the function of magnesium in the body, how it affects health, what food are high in magnesium, and why dietary magnesium intake should be given priority. To understand why magnesium supplementation should have our attention and inclusion in our everyday diet, let’s explore the world of magnesium.

1. Why Do You Need Magnesium?

To explain the importance of magnesium, rather than using more scientific and medical language, I’ll try to make it simple for you.

Magnesium is like a superhero mineral that works behind the scenes, supporting various important functions. One of its key roles is in energy production, as it helps convert the food you eat into energy that fuels your body.

Magnesium also plays a vital role in maintaining a healthy heart by helping to regulate your blood pressure and heart rhythm, building and maintaining strong bones, as it works hand-in-hand with calcium and vitamin D to keep your bones healthy and resilient.

Magnesium is also involved in nerve and muscle function, helping your muscles contract and relax properly, and supporting healthy nerve signalling throughout your body.

If you are still trying to ignore the importance of magnesium, then heed my warning as magnesium deficiency can cause tiredness, muscular weakness, irregular heartbeats, and poor bone health. It also has an impact on mental health, exhibiting signs like anxiety, mood swings, and irregular sleeping habits.

In addition, chronic low magnesium and low dietary intake can increase the risk of illness over time like hypocalcemia, cardiovascular disease
and neurological manifestation, type 2 diabetes, and osteoporosis.

To combat these situations it is a must that you are taking a balanced and nutritional diet.

2. How Much Magnesium Do I Need?

One important mineral that is essential to many bodily processes is magnesium. Magnesium participates in approximately 300 enzymatic activities, assisting with everything from energy generation to neuron and nerve function, muscular contraction to bone health, and even aiding the immune system. Moreover, it helps with protein synthesis and the metabolism of other crucial minerals.

Magnesium is also widely known for its capacity to encourage relaxation and healthy sleep, which supports general well-being. Getting enough magnesium is essential for supporting numerous biological functions and preserving good health.

The National Institutes of Health’s Office of Dietary Supplements health professionals have provided a list of recommended dietary allowances for magnesium intakes for each age group and sex.

  • Infants( Birth to 12 months): 30-75 mg
  • Children (1 to 18 years) : 80 -360 mg
  • Men (adult): 400-420 mg
  • Women: 310-320 mg
  • Pregnant Women: 350-360 mg
  • Breastfeeding women: 310-320 mg

A tiny but important step towards improving your general health and well-being might be adding magnesium to your diet. You may actively support your body’s demands by ensuring an appropriate intake of magnesium through a balanced diet or supplementation.

Therefore let’s acknowledge the value of magnesium in our daily diets and motivate ourselves to give adequate intake of this mineral top priority for a better and happier life. Now, it is time to know about the best food examples that are rich in magnesium and also in your budget.

2. What Food Are High in Magnesium?

Fortunately, many delicious and affordable foods are naturally high in magnesium. It may be pleasurable and good for your general health to include certain foods that have a good quantity of magnesium in your diet, such as leafy green vegetables, almonds, whole grains, and seafood.

We have tried to provide a list of food that is rich in magnesium as well as they are easily accessible to all. And it will not be difficult to add to your balanced and healthy diet, as you are already familiar with them.

Let’s look at some of these wonderful, nutrient-dense foods that can help you easily satiate your body’s demand for magnesium.

2.1 Banana

What foods are high in magnesium, banana
Image by GabiSanda from Pixabay, Copyright 2016

Who doesn’t know about bananas? In addition to being a delightful treat, bananas, a common fruit that is adored by many, are incredibly good in magnesium levels. One medium-sized banana, which contains around 32mg of magnesium, is a decent source of the mineral.

Moreover, bananas are a great source of dietary fibre, vitamin B6, vitamin C, and potassium, among other important nutrients. It is also easily available and within your reach.

While vitamins C and B6 are well known for their immune-boosting qualities, potassium aids in fluid intake regulation and promotes heart health. Bananas’ dietary fibre helps you feel fuller for longer because of their positive effects on digestion.

Bananas are therefore not just a handy and tasty snack, but they also have several health advantages beyond merely being good in magnesium.

2.2 Spinach

Image by ponce_photography Form Pixabay, Copyright 2016

Magnesium is abundant in spinach, a leafy green that is loaded with nutrients. It is regarded as one of the top dietary providers of this significant mineral.

Around 78 mg of magnesium is present in a 100-gram serving of cooked spinach, which is about 20% of the daily requirement for adults. This makes spinach a great option for anyone wishing to naturally enhance their magnesium intake.

In addition to having a high magnesium content, spinach also has a wealth of other vital minerals. Vitamins A, C, and K, which are beneficial for our immune system, eyesight, skin, and bones, are abundant in them. Moreover, spinach has few calories, making it a good choice for anyone trying to lose weight. A simple and delicious method to increase your nutritional intake is by including spinach in your diet.

2.3 Almonds

Image by Steve Buissinne from Pixabay, Copyright 2016

Magnesium is incredibly rich in almonds. These little but strong nuts are a great natural source of magnesium since they are packed with this essential element. A handful of almonds, or one ounce, contains around 80 mg of magnesium.

Almonds are a wonderful source of magnesium, as well as fibre, protein, healthy fats, vitamins, and other essential components. These vitamins and minerals help you keep a healthy weight and heart. Whether you decide to add almonds to your favourite mixed nuts or eat them as a standalone snack, they are a convenient method to increase the magnesium in your diet.

2.4 Avacado

Image by Evelin Dusza from Pixabay, Copyright 2021

One of the best natural sources of magnesium, one medium-sized avocado has roughly 58 mg of magnesium. It lowers LDL cholesterol levels, reduces the risk of heart disease, and generally enhances cardiovascular health.

Furthermore, avocados are packed with an array of essential vitamins and minerals, including vitamins E, C, and B6, potassium, and folate. Avocados are also low in sugar and are a great source of antioxidants, which help fight inflammation and protect against various diseases.

2.5 Edamame

Image by MYCCF from Pixabay, Copyright 2021

In addition to being a tasty and filling food, edamame, which are young soybeans collected before they reach fully grow, also has a lot of nutritional value. Magnesium is one of the notable nutrients in edamame. Edamame is a high source of magnesium with a 50-milligram magnesium content in a 1/2 cup serving.

Edamame is a complete protein source from plants since it has all the amino acids necessary for human health.
Because of its minimal fat and cholesterol content, edamame is a heart-healthy food choice.

It is also a fantastic source of additional essential minerals including potassium, calcium, and iron, all of which are required for maintaining good health.

2.6 Peanuts

Image by forwimuwi73 from Pixabay, Copyright 2015

Magnesium is an essential mineral that is abundant in peanuts, and just a little handful of them may supply a significant quantity of it. 50 milligrams of magnesium are included in one ounce of peanuts. This makes eating peanuts a tasty and practical approach to getting enough magnesium in our diet.

Peanuts are also a good source of essential nutrients such as vitamin E, zinc, iron, potassium, B group vitamins, and antioxidant mineral and compounds. So, make sure to add it to your daily list.

2.7 Cashews

Image by took a pic from Pixabay, Copyright 2015

Cashews are like little nutritious nuggets, full of a range of good things that may energize your body and please your palate. One of these nutrients is magnesium, a mineral that is essential to many body functions. Cashews are a prominent player in the race for good health thanks to their dose of 72 mg of magnesium per ounce.

Cashews are a great source of magnesium as well as protein, healthy fats, vitamin E, vitamin B6, phosphorus, and zinc. With a pleasing crunch and a boost of nourishment. Cashews are a straightforward yet effective way to nourish your body and enjoy a delightful snack, helping to support heart health, healthy bones, and a strong and healthy immune system.

2.8 Milk

Image by Daria Hurst from Pixabay, Copyright 2022

Everyone, regardless of age, gender, or lifestyle, enjoys drinking milk, a valued and popular essential in many homes. Milk’s abundance of vital minerals, like magnesium, makes it even more beneficial. One cup of milk contains around 24 to 27 milligrams of magnesium, making it a good source of the mineral.

Other than that, milk and milk products also provide protein, fat and carbohydrates, and essential nutrient, Which  If I mention it here, will be a long list.

Milk may be readily incorporated into your daily routine, whether you drink it as a refreshing beverage, use it in cooking or baking, or use it as the foundation for smoothies or hot beverages. From young children to adults, adults to the elderly, milk can be a convenient and delectable approach to guarantee the appropriate intake of this crucial mineral.

2.9 Potato

Image by Couleur from Pixabay, Copyright 2016

The popular and multipurpose vegetable, potatoes, are well-known not just for their mouthwatering flavour and myriad culinary applications, but also for their outstanding nutrient profile. Magnesium stands out as a nutrient powerhouse among the key minerals present in potatoes.

The amount of magnesium in a medium-sized potato is about 50 milligrams. In light of this, potatoes represent an unexpected but noteworthy supply of this crucial mineral. But potatoes aren’t just high in magnesium; they’re also a nutrient-dense food since they include fibre, starch, potassium, vitamin C, and many other vital elements.

Any meal can benefit from the flavour and uniqueness that potatoes can provide, whether they are mashed, baked, fried, or roasted.

2.10 Whole Grains

Whole grain
Image by Ralf Kunze from Pixabay, Copyright 2013

Whole grains including brown rice, quinoa, oats, whole wheat, and barley are among the foods high in magnesium. They provide a large amount of magnesium—between 50 and 60 milligrams. Because of this, whole grains are a great way to naturally and healthily supplement our daily needs for dietary magnesium.

They provide several health advantages in addition to being an abundant source of magnesium. Whole grains are a nutritional powerhouse because they are high in fibre for gut health, B vitamins for energy, antioxidants for cellular protection, and low glycemic index for lower blood pressure and sugar control. Whole grains, including quinoa and brown rice, give your dishes a wonderfully nutty flavour and filling texture.

2.11 Fish

Salmon fish
Image by Cattalin from Pixabay, Copyright 2014

Magnesium, a vital mineral for health, is naturally present in fish and is also a delightful food choice. Salmon, halibut, mackerel, and tuna are among the fish with the highest magnesium concentrations.

 A 3-ounce portion of salmon, for instance, has around 30 milligrams of magnesium. Other crucial elements found in fish include high-quality protein, omega-3 fatty acids for heart health, and B vitamins for brain and energy metabolism.

A delightful approach to enhance your magnesium intake and take advantage of the numerous health advantages that fish has to offer is by including fish in your diet.

3. How Can I Raise My Magnesium Levels Quickly?

Want to swiftly increase your magnesium levels? You have choices! Start by increasing the number of foods high in magnesium in your diet, such as nuts, seeds, dark leafy greens, legumes, and seafood. Consider taking a magnesium supplement For a magnesium boost. Well, If you’re unaware of magnesium supplements? I’ll tell you what it is

Magnesium supplements are consumables that add another source of the mineral and help you to recover from Magnesium deficiency. Magnesium citrate, magnesium oxide, magnesium glycinate, and magnesium chloride are just a few of the different forms that these supplements can take.

A popular kind of magnesium supplement that is highly bioavailable—i.e., quickly absorbed by the body—is magnesium citrate. Due to its capacity to encourage bowel movements, it is frequently used as a moderate laxative and is beneficial for people who are experiencing constipation.

On the other hand, magnesium oxide has a larger magnesium concentration but is less easily absorbed, making it less suitable for people who have poor stomach absorption or who want a fast-acting magnesium supplement.

Magnesium glycinate, which is chelated, or bonded to glycine. The majority of people handle this form well without experiencing stomach pain thanks to its high bioavailability and mild nature. It is frequently employed for its relaxing effects and may be helpful for people who have sleep or anxiety disorders.

Magnesium chloride may be absorbed via the skin and is frequently used externally. Because of its potential advantages in easing muscular cramps, enhancing skin health, and fostering relaxation, it is frequently used in formulations of magnesium oil or lotion.

You must make sure that all the magnesium supplements you chose to come from reputable suppliers who subject their goods to testing to verify their quality and purity.

It is usually better to receive magnesium from a well-balanced diet that includes foods high in magnesium. Magnesium supplements, however, may be useful for persons with magnesium insufficiency or certain medical issues. Supplements shouldn’t be used as a substitute for healthy food and a way of life. Like any dietary supplement, magnesium supplements must be used wisely and in line with a physician’s recommendations to ensure their effectiveness and combat magnesium deficiency.

4. Risk of Excessive Magnesium Intake

While magnesium is a necessary element that is important for many physiological processes, taking too much of it can be harmful to your health. Overconsumption of magnesium, which for people is typically between 350 and 400 mg per day, can result in hypermagnesemia, a disorder that is characterized by high levels of magnesium in the blood.

Constipation is one of the primary side effects of consuming too much magnesium. Magnesium has a laxative effect and too much of it can cause diarrhoea, cramping in the abdomen, and upset stomach. Your digestive system may be upset, which might be uncomfortable and inconvenient.

Kidney function impairment is another danger. The levels of magnesium in your body are filtered and controlled by your kidneys. Nevertheless, if you ingest too much magnesium, your kidneys may find it difficult to digest and get rid of the extra, which might result in kidney damage and malfunction, especially in people who already have renal issues.

Moreover, too much magnesium can cause symptoms including low or high blood pressure, weariness, nausea, dizziness, and fatigue. In extreme cases, it might even cause cardiac arrest or respiratory failure, but these things don’t happen very often.

The likelihood of health consequences of excessive magnesium consumption is higher with supplements and medications than with dietary sources. Magnesium can occasionally mix with medications such as diuretics, antibiotics, and muscle relaxants, leading to unfavourable side effects and even dangerous interactions when used excessively. Before starting any new supplements, it is always advisable to see a doctor, especially if you have any underlying medical conditions, are pregnant, or are breastfeeding a baby.

5. To Sum Up

It’s Obvious to underestimate the significance of appropriate nutrition and the part it plays in our general health and well-being in today’s fast-paced environment. But, to stay healthy, it is a must that you know your balanced diet. Ask yourself, What am I eating is it providing the necessary nutrient required for good health or not?

Taking steps to increase the number of foods high in magnesium in our diets is good for both our physical and mental well-being. Increasing your magnesium intake can benefit your heart health, your blood pressure regulation, sugar management, bone health, physical stamina, and a healthy immune system. Magnesium has also been demonstrated to encourage rest, making us feel more at ease and invigorated.

There are many healthy and delectable alternatives available, ranging from leafy greens and almonds to grains and salmon. Beans, bananas, avocados, dark chocolate, and fatty fish all provide pleasant and inventive methods to enhance our intake of magnesium. Planning our meals, including these items in our snacks, and paying attention to what we choose can help us increase our intake of magnesium and benefit from this essential vitamin.

In a world where fast-paced lifestyles and processed foods are prevalent, prioritizing the consumption of magnesium-rich foods is a simple yet powerful means of improving health.  Therefore, let’s push ourselves to make thoughtful decisions and appreciate the variety of foods that are high in magnesium that are readily available to us. Magnesium can nourish and revitalize our bodies and brains, and you deserve it.

To live a better, happier, and more energetic life, let’s start today by including tasty and nutritious foods that are high in magnesium into our daily diet.

Read more from us here.


Pooja Thakur

About Author

Leave a comment

Your email address will not be published. Required fields are marked *

You may also like

What Is High Grade Dysplasia

What is High-Grade Dysplasia: 4 Different Stages Explained

What is high-grade dysplasia? High-grade dysplasia is the precancerous changes in the growing cell of the esophagus. There are two

What is Abdominal Migraine? 9 Symptoms to Know

Abdominal migraines can be excruciating and incapacitating, and their triggers are often the same as those for migraine headaches