Eating Foods With Most Magnesium is essential for maintaining optimal energy levels and overall health. Magnesium plays a vital role in numerous bodily functions, including nerve and muscle function, blood sugar control, and blood pressure regulation. It also supports bone health, strengthens the immune system, and may protect against chronic diseases like diabetes and stroke.
Unfortunately, many adults in English-speaking countries do not meet the recommended daily intake of magnesium, which is around 320 mg for adult women and 420 mg for adult men. While supplements are an option, prioritizing magnesium-rich foods like whole grains, nuts, legumes, leafy greens, and fish is a delicious and effective way to boost your levels naturally.
It’s important to note that the supplement industry is not as strictly regulated as prescription drugs. Therefore, if you consider magnesium supplements, choose products that have been independently tested by organizations like U.S. Pharmacopeia, Consumer Labs, or NSF. Consulting with a healthcare provider or a registered dietitian nutritionist (RDN) is always recommended to discuss your dietary magnesium intake and whether supplementation is necessary for you.
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Discover the Top Foods High in Magnesium
The best sources of magnesium are wholesome foods that should be part of a balanced dietary pattern. Here are 10 excellent food groups, highlighting their nutritional benefits and magnesium content per typical serving, to help you incorporate more of this vital mineral into your diet.
1. Seeds: Tiny Powerhouses of Magnesium
Don’t underestimate the power of seeds! These small but mighty foods are packed with magnesium. Just a small serving of seeds can contribute significantly to your daily magnesium needs.
Here’s a look at the magnesium content and the percentage of the daily value (DV) in a 1-ounce serving of three standout seeds:
- Pumpkin seeds: 156 mg (37% DV) – Pumpkin seeds are not only rich in magnesium but also a great source of zinc, contributing to immune function and cell growth.
- Chia seeds: 111 mg (26% DV) – Chia seeds offer a double benefit, providing magnesium along with omega-3 fatty acids, known for their heart-health promoting properties and anti-inflammatory effects.
- Sunflower seeds: 36 mg (9% DV) – Sunflower seeds are a versatile snack, providing magnesium alongside vitamin E, an antioxidant that protects cells from damage.
Beyond magnesium, seeds are excellent sources of dietary fiber, plant-based protein, essential minerals, and heart-healthy unsaturated fats, making them a nutritious addition to any diet.
2. Nuts: A Crunchy and Convenient Magnesium Source
Adding nuts to your daily intake is a delicious way to boost your magnesium levels. Nuts are not only a satisfying snack but also provide a good amount of this essential mineral.
Here’s the magnesium content you can obtain from a 1-ounce serving of three popular nuts:
- Almonds: 80 mg (19% DV) – Almonds are a top choice for magnesium, and they are also rich in vitamin E and monounsaturated fats, beneficial for heart health and skin health.
- Cashews: 74 mg (18% DV) – Cashews offer a slightly creamy texture and a good dose of magnesium, along with iron and zinc, supporting energy levels and immune function.
- Peanuts: 48 mg (12% DV) – While technically legumes, peanuts are often grouped with nuts nutritionally and offer magnesium plus protein and healthy fats, making them a filling and nutritious snack.
If you enjoy nut butters, two tablespoons of peanut butter provide a similar amount of magnesium as a serving of whole peanuts. The unsaturated fats in nuts are known to contribute to cardiovascular health by helping to lower bad cholesterol levels.
3. Beans: Legumes Loaded with Magnesium and More
Beans are nutritional powerhouses, providing a wealth of nutrients, including a significant amount of magnesium. A one-cup serving of cooked beans can greatly contribute to your daily magnesium intake.
Here’s the magnesium content in a one-cup serving (cooked) of various beans:
- Kidney beans: 69 mg (16% DV) – Kidney beans are a good source of magnesium and also provide a hearty dose of plant-based protein and fiber, supporting digestive health and satiety.
- Baked beans: 69 mg (16% DV) – Baked beans, while often higher in sugar depending on preparation, still offer a comparable amount of magnesium to kidney beans, along with fiber and iron.
- Lima beans: 126 mg (30% DV) – Lima beans stand out as a particularly rich source of magnesium among beans. They also provide substantial amounts of fiber and folate, important for cell growth and development.
Beans are also excellent sources of B vitamins, iron, potassium, and plant protein. They are rich in fiber, including soluble fiber, which is known to help in managing cholesterol and blood sugar levels.
4. Soy Products: Versatile and Nutrient-Rich Magnesium Sources
Soy products are nutritional champions, packed with various nutrients, including a notable amount of magnesium. Incorporating soy into your diet can be a great way to increase your magnesium intake.
Here’s the magnesium content in different soy products:
- Firm tofu (1/4 block): 47 mg (11% DV) – Tofu is a versatile source of magnesium and is also well-known as a plant-based complete protein, making it a staple for vegetarians and vegans.
- Soymilk (1 cup): 61 mg (15% DV) – Soymilk is a dairy-free alternative that provides magnesium and is often fortified with calcium and vitamin D, enhancing its nutritional profile.
- Soy nuts (1 ounce): 41 mg (10% DV) – Soy nuts are a crunchy snack that delivers magnesium along with protein and fiber, making them a satisfying and nutritious option.
- Edamame (1/2 cup cooked): 50 mg (12% DV) – Edamame, or young soybeans, are a delicious and fun way to consume magnesium. They are also a good source of fiber and protein.
Soy is unique as one of the few plant-based sources of high-quality protein, containing all the essential amino acids. Beyond protein and magnesium, soy products provide folate, calcium, potassium, and zinc, further contributing to overall health.
5. Seafood (Fatty Fish): Magnesium with Healthy Fats
Fatty fish, such as salmon, tuna, mackerel, and trout, are celebrated for their omega-3 fatty acids, beneficial for heart and brain health. However, they are also valuable sources of magnesium.
Here’s the magnesium content in a 3-ounce serving of four types of fatty fish:
- Atlantic salmon (cooked): 26 mg (6% DV) – Salmon is rich in omega-3s and provides magnesium, contributing to heart health and reducing inflammation.
- White tuna (canned): 28 mg (7% DV) – Canned tuna is a convenient and affordable source of magnesium and protein, although it’s important to choose tuna packed in water to limit added oils.
- Yellowfin tuna (cooked): 36 mg (9% DV) – Yellowfin tuna offers a slightly higher magnesium content compared to white tuna, along with being a good source of lean protein.
- Atlantic mackerel (cooked): 83 mg (20% DV) – Mackerel stands out as a particularly magnesium-rich fatty fish. It’s also high in omega-3 fatty acids and vitamin B12.
Healthy fatty fish are not only high in protein but also one of the few dietary sources of vitamin D, essential for bone health and immune function.
6. Whole Grains: Fiber and Magnesium Combined
Whole grains are essential components of a healthy diet, primarily known for their dietary fiber content. They are also significant contributors of magnesium. Switching to whole grains is an easy way to increase your magnesium intake.
Boost your daily magnesium with these whole grain options:
- Quinoa (1 cup cooked): 118 mg (28% DV) – Quinoa is a complete protein grain, offering a substantial amount of magnesium and fiber, making it a nutritious base for meals.
- Brown rice (1 cup cooked): 86 mg (20% DV) – Brown rice is a good source of magnesium and provides more fiber and nutrients compared to white rice.
- Shredded wheat (2 large biscuits): 61 mg (15% DV) – Fortified shredded wheat cereals can be a convenient way to start your day with magnesium and fiber.
- Whole wheat bread (1 slice): 23 mg (5% DV) – Whole wheat bread contributes to your daily magnesium intake, especially when chosen over refined white bread.
Choosing whole grains ensures you benefit from a broader range of nutrients, including B vitamins, vitamin E, iron, and zinc. In contrast, refined grains like white flour and white rice lose much of their fiber and nutrients during processing.
7. Leafy Greens: Verdant Sources of Magnesium
Leafy green vegetables like spinach, kale, romaine lettuce, collard greens, watercress, and bok choy are nutritional powerhouses, offering varying yet valuable amounts of magnesium.
Kale and spinach illustrate the range of magnesium in a single serving of leafy greens and the difference between fresh and cooked greens:
- Kale (1 cup raw): 5 mg (1% DV) – Raw kale, while incredibly healthy, provides a smaller amount of magnesium per cup compared to spinach.
- Spinach (1 cup raw): 24 mg (6% DV) – Raw spinach offers a more significant magnesium content than kale and is versatile in salads and smoothies.
- Spinach (1/2 cup cooked): 78 mg (19% DV) – Cooked spinach is a concentrated source of magnesium. The cooking process reduces volume, allowing for a higher intake in a smaller serving.
Leafy greens are excellent for increasing your daily intake of fiber, folate, vitamins A, C, E, and K, iron, and potassium, making them a cornerstone of a healthy diet.
8. Fruits: Sweet Magnesium Boosters
Certain fruits stand out for their magnesium content, particularly bananas, raisins, and avocados. These fruits are also beneficial sources of potassium and B vitamins.
Here’s the magnesium you can gain by including these fruits in your diet:
- Banana (1 medium): 32 mg (8% DV) – Bananas are not just a potassium superstar; they also contribute to your magnesium intake and provide a quick energy boost.
- Raisins (1/2 cup): 23 mg (5% DV) – Raisins are a concentrated source of energy and provide magnesium along with antioxidants.
- Avocados (1/2 cup): 22 mg (5% DV) – Avocados are creamy and rich in healthy fats, and they also offer magnesium, making them a nutrient-dense fruit.
While fruits may not be the highest sources of magnesium compared to seeds or nuts, they contribute to your overall intake and provide a range of other vitamins and minerals.
9. Dairy Products: Magnesium and Calcium in Harmony
Dairy products made from whole and low-fat milk provide a moderate amount of magnesium, along with being excellent sources of other essential nutrients.
Here’s the magnesium content in common dairy products:
- Milk (1 cup): 24-27 mg (6% DV) – Milk is a staple source of calcium and also contributes to your magnesium intake.
- Plain yogurt (8 ounces): 42 mg (10% DV) – Yogurt, especially Greek yogurt, is a good source of magnesium, protein, and probiotics, beneficial for gut health.
Milk-based products are among the best sources of calcium, crucial for bone health. They are also high in protein and contribute to your daily potassium intake, supporting muscle function and blood pressure.
10. Dark Chocolate: A Deliciously Indulgent Magnesium Source
Dark chocolate lovers rejoice! Dark chocolate is a surprisingly good source of magnesium, especially varieties with a higher cocoa content.
One ounce of dark chocolate with 70% to 85% cacao solids contains about 64.6 mg of magnesium (approximately 20% of the daily recommended amount for a 35-year-old female). Dark chocolate with 60% to 69% cacao solids provides around 49.9 mg of magnesium.
Chocolate is made from cocoa beans, which are packed with beneficial plant-based substances called flavonoids. Flavonoids are potent antioxidants that may reduce inflammation, protect nerve cells, and help lower the risk of heart disease and certain cancers. Similar to magnesium content, the higher the cocoa percentage, the more flavonoids in your dark chocolate.
Beverages High in Magnesium
Besides food, certain beverages can also contribute to your magnesium intake:
- Tap, mineral, or bottled water: Magnesium content in water varies depending on the source and brand. Mineral water is often higher in magnesium.
- Orange juice: Some orange juice brands are fortified with minerals, including magnesium. Check the nutritional label for specific content.
- Soy milk: As mentioned earlier, soy milk is a plant-based source of magnesium.
Magnesium-Rich Meal Ideas
To easily incorporate more magnesium-rich foods into your daily diet, consider these meal and snack ideas:
- Breakfast: Start your day with low-fat Greek yogurt topped with a banana or a fortified whole grain breakfast cereal.
- Snack: For a magnesium-boosting snack, grab an ounce of almonds or pumpkin seeds.
- Lunch: Enjoy half an avocado on whole grain toast or a hearty salad with beans and leafy greens.
- Dinner: Prepare a piece of salmon served with brown rice and a side of raw kale salad.
- Dessert: Treat yourself to a square of dark chocolate (70% cocoa or higher).
How Magnesium Affects Health
Magnesium is critical for the proper functioning of every organ in your body. It’s estimated that a significant portion of adults don’t consume enough magnesium. Chronic magnesium deficiency can manifest in various symptoms, including:
- Fatigue and low energy levels
- Muscle cramps, spasms, or weakness
- Convulsions and seizures
- Abnormal eye movements (nystagmus)
Certain medical conditions and medications can impair magnesium absorption, making it challenging for the body to maintain adequate levels. These include:
- Older age
- Gastrointestinal diseases like Crohn’s disease and celiac disease
- Diabetes (both type 1 and type 2)
- Alcohol dependence
- Hypertension (high blood pressure)
- Diuretic medications (“water pills”)
- Proton pump inhibitors (PPIs) used to reduce stomach acid
Research suggests that magnesium deficiency may increase the risk of developing several health conditions. Adequate magnesium intake may offer protective benefits against:
- High blood pressure
- Heart attack and other cardiovascular diseases
- Stroke
- Type 2 diabetes
- Osteoporosis and bone fractures
- Migraine headaches
- Certain types of cancer
- Asthma, particularly in children
While more research is ongoing, it’s clear that maintaining sufficient magnesium levels is crucial for overall health and disease prevention.
Too Much Magnesium
While rare from dietary sources alone, excessive magnesium intake, primarily from supplements, can occur, especially in individuals with kidney issues. It’s always advisable to consult with a healthcare provider before significantly increasing your magnesium intake through diet or supplements, particularly if you have pre-existing health conditions.
Should I Take Magnesium Supplements?
The best approach to ensuring adequate magnesium intake depends on individual factors like age, dietary habits, and health status. For most people, focusing on a magnesium-rich diet is sufficient. However, supplements may be beneficial for those who struggle to meet their needs through diet alone.
| U.S. Recommended Dietary Allowance |
|---|
| Age |
| 19-30 |
| 31-50 |
| 51 and older |
If considering supplementation, be aware that magnesium supplements come in various forms. Common types used to address magnesium deficiency include magnesium citrate, magnesium oxide, and magnesium chloride.
Magnesium supplements are used for different purposes:
- Magnesium oxide: Often used for magnesium deficiency and constipation relief.
- Magnesium citrate: Primarily used as a laxative for occasional constipation.
- Magnesium chloride: Used to boost magnesium levels and may have benefits for conditions like prediabetes.
It’s important to adhere to the tolerable upper intake levels for magnesium from supplements to avoid potential side effects.
| U.S. Tolerable Upper Intake Levels (from supplements only) |
|---|
| Age |
| 1-3 years |
| 4-8 years |
| 9-18 years |
| Adults 19 and over |
Excessive magnesium from supplements can lead to digestive issues like diarrhea, and in more severe cases, dizziness or fainting due to low blood pressure. Very high doses (over 5,000 mg per day) can be toxic and cause heart arrhythmias, nausea, and dizziness.
How to Improve Magnesium Absorption
To optimize magnesium absorption, consider these tips:
- Avoid taking zinc supplements concurrently with magnesium, as zinc can interfere with magnesium absorption.
- Choose magnesium citrate, magnesium lactate, or magnesium aspartate supplements, as these forms are generally better absorbed in the small intestine.
- Consider time-release magnesium supplements for improved absorption over time.
- Ensure adequate intake of B vitamins, as vitamin B6 levels can influence magnesium absorption. A B-complex supplement or multivitamin can be helpful.
Summary
Magnesium is an indispensable mineral for overall health, involved in countless bodily processes. While found in a wide variety of foods like vegetables, legumes, grains, nuts, and dairy, many adults do not consume enough magnesium daily.
Experts recommend simple dietary adjustments to increase magnesium levels by incorporating more magnesium-rich foods. If you are considering magnesium supplements, it’s crucial to consult with a healthcare provider to determine the appropriate type and dosage for your individual needs.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional for personalized dietary recommendations and health advice.
