Magnesium is an essential mineral that plays a vital role in maintaining overall health and energy levels. It’s crucial for nerve and muscle function, regulating heartbeat and blood pressure, strengthening bones, and supporting a healthy immune system. Adequate magnesium intake may also protect against conditions like diabetes and stroke.
Unfortunately, many adults in English-speaking countries, similar to the statistics mentioned for the US, don’t get enough magnesium daily through their diet. The recommended daily intake is around 320 mg for adult women and 420 mg for adult men. While foods such as whole grains, nuts, legumes, leafy greens, and seafood are excellent sources, understanding which foods are highest in magnesium can help you make informed dietary choices.
This guide will explore the top food sources of magnesium to help you easily incorporate more of this vital nutrient into your daily meals and snacks. Prioritizing Food With Magnesium In It is a delicious and effective way to support your health and well-being.
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Discovering Foods High in Magnesium
The best way to increase your magnesium intake is by focusing on a balanced diet rich in whole, unprocessed foods. Here are ten outstanding food sources of magnesium, along with their nutritional benefits and magnesium content per serving:
1. Seeds: Tiny Powerhouses of Magnesium
Don’t underestimate the nutritional punch packed by seeds! Even in small servings, they offer a significant amount of your daily magnesium needs.
Here’s the magnesium content and Daily Value (DV) percentage in a 1-ounce serving of various seeds:
- Pumpkin Seeds (Pepitas): 156 mg (37% DV) – Pumpkin seeds are not only rich in magnesium but also a great source of zinc, iron, and antioxidants.
- Chia Seeds: 111 mg (26% DV) – Chia seeds are versatile and can be added to smoothies, yogurt, or oatmeal. They are also excellent for fiber and omega-3 fatty acids.
- Sunflower Seeds: 36 mg (9% DV) – Enjoy sunflower seeds as a snack or sprinkle them on salads for added crunch and magnesium.
Beyond magnesium, seeds are excellent sources of dietary fiber, plant-based protein, essential minerals, and heart-healthy unsaturated fats.
2. Nuts: Crunchy and Magnesium-Rich Snacks
Adding nuts to your daily diet is a delicious way to boost your magnesium intake. A small handful can make a big difference.
Here’s the magnesium content in a 1-ounce serving of these magnesium-rich nuts:
- Almonds: 80 mg (19% DV) – Almonds are a popular snack and are also high in vitamin E and healthy fats.
- Cashews: 74 mg (18% DV) – Cashews have a creamy texture and are a good source of iron and zinc in addition to magnesium.
- Peanuts: 48 mg (12% DV) – Technically legumes, peanuts are nutritionally similar to nuts and offer a good dose of magnesium.
Nut butters, like peanut butter or almond butter, are also convenient ways to get magnesium. Two tablespoons of peanut butter provide a similar amount of magnesium as a serving of whole peanuts. The monounsaturated and polyunsaturated fats in nuts are also beneficial for heart health and can help lower the risk of cardiovascular disease.
3. Beans: Legumes Loaded with Magnesium and Nutrients
Beans are a fantastic source of plant-based magnesium and other essential nutrients. A one-cup cooked serving of beans provides a substantial amount of magnesium.
Consider these beans for your magnesium intake:
- Kidney Beans: 69 mg (16% DV) – Kidney beans are versatile in chili, salads, and stews, offering a hearty dose of magnesium.
- Baked Beans: 69 mg (16% DV) – Enjoy baked beans as a side dish or part of a main meal for a magnesium boost.
- Lima Beans: 126 mg (30% DV) – Lima beans are among the highest magnesium beans and are also rich in fiber.
Beans are also excellent sources of B vitamins, iron, potassium, and plant protein. Their high fiber content, especially soluble fiber, is beneficial for lowering cholesterol and regulating blood sugar levels.
4. Soy Products: Versatile Sources of Magnesium and Protein
Soy products are nutritional powerhouses, packed with magnesium and high-quality protein, making them excellent additions to a balanced diet.
Explore these soy options for magnesium:
- Firm Tofu (1/4 block): 47 mg (11% DV) – Tofu is incredibly versatile and can be used in stir-fries, scrambles, or grilled.
- Soymilk (1 cup): 61 mg (15% DV) – Soymilk is a great dairy-free alternative and can be used in smoothies, coffee, or enjoyed on its own.
- Soy Nuts (1 ounce): 41 mg (10% DV) – Soy nuts are a crunchy snack that provides magnesium and protein.
- Edamame (1/2 cup cooked): 50 mg (12% DV) – Edamame is a delicious and easy snack, perfect steamed or added to salads.
Soy is one of the few plant-based sources of complete protein, meaning it contains all nine essential amino acids. Soy products also provide folate, calcium, potassium, and zinc.
5. Seafood (Fatty Fish): Magnesium and Omega-3s Combined
Fatty fish, such as salmon, tuna, mackerel, and trout, are celebrated for their omega-3 fatty acids and are also valuable sources of magnesium.
Here’s the magnesium content in a 3-ounce serving of various fatty fish:
- Atlantic Salmon (cooked): 26 mg (6% DV) – Salmon is a popular choice and is rich in omega-3s and vitamin D.
- White Tuna (canned): 28 mg (7% DV) – Canned tuna is a convenient and affordable source of magnesium and protein.
- Yellowfin Tuna (cooked): 36 mg (9% DV) – Yellowfin tuna offers a slightly higher magnesium content.
- Atlantic Mackerel (cooked): 83 mg (20% DV) – Mackerel is one of the richest sources of magnesium among fatty fish, along with omega-3s.
Fatty fish are not only high in protein but also one of the few natural food sources of vitamin D, further enhancing their nutritional profile.
6. Whole Grains: Fiber and Magnesium in Every Serving
Whole grains are essential for a healthy diet, providing dietary fiber and a good amount of magnesium. Switching to whole grains is an easy way to increase your magnesium intake.
Incorporate these whole grains into your meals:
- Quinoa (1 cup cooked): 118 mg (28% DV) – Quinoa is a versatile grain that can be used as a side dish or in salads and bowls.
- Brown Rice (1 cup cooked): 86 mg (20% DV) – Brown rice is a staple whole grain and a good source of magnesium.
- Shredded Wheat (2 large biscuits): 61 mg (15% DV) – Whole wheat breakfast cereals like shredded wheat are a convenient way to start your day with magnesium.
- Whole Wheat Bread (1 slice): 23 mg (5% DV) – Choose whole wheat bread over white bread for a magnesium boost.
Choosing whole grains ensures you benefit from a broader range of nutrients, including B vitamins, vitamin E, iron, and zinc. Refined grains like white flour and white rice lose much of their fiber and nutrients during processing.
7. Leafy Greens: Magnesium-Rich Vegetables for Daily Health
Leafy green vegetables, such as spinach, kale, romaine lettuce, collard greens, watercress, and bok choy, offer varying amounts of magnesium and are incredibly nutrient-dense.
Consider these leafy greens for your magnesium intake:
- Kale (1 cup raw): 5 mg (1% DV) – Raw kale is packed with vitamins but lower in magnesium compared to cooked spinach.
- Spinach (1 cup raw): 24 mg (6% DV) – Raw spinach is a good source of magnesium and other vitamins.
- Spinach (1/2 cup cooked): 78 mg (19% DV) – Cooked spinach significantly increases the magnesium concentration per serving.
Leafy greens are excellent for boosting your daily intake of fiber, folate, vitamins A, C, E, and K, iron, and potassium.
8. Fruits: Sweet and Subtle Magnesium Sources
While fruits may not be the highest sources of magnesium on this list, some fruits, like bananas, raisins, and avocados, contribute to your daily intake and offer other beneficial nutrients.
Include these fruits in your diet for magnesium:
- Banana (1 medium): 32 mg (8% DV) – Bananas are a convenient snack and are also rich in potassium and B vitamins.
- Raisins (1/2 cup): 23 mg (5% DV) – Raisins are a portable snack and provide a small amount of magnesium.
- Avocados (1/2 cup): 22 mg (5% DV) – Avocados are creamy, versatile, and loaded with healthy fats, potassium, and B vitamins, in addition to magnesium.
9. Dairy Products: Calcium and Magnesium in Harmony
Dairy products, especially those made from whole or low-fat milk, provide a moderate amount of magnesium along with calcium and protein.
Consider these dairy options:
- 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 high in protein and provides a decent amount of magnesium.
Dairy products are among the best sources of calcium and are also high in protein and potassium.
10. Dark Chocolate: A Deliciously Indulgent Magnesium Source
For those with a sweet tooth, dark chocolate is a delightful way to increase magnesium intake. The higher the cocoa content, the more magnesium it contains.
Enjoy dark chocolate in moderation:
- Dark Chocolate (1 ounce, 70-85% cacao): 64.6 mg (20% DV) – Dark chocolate with a high cocoa content is a significant source of magnesium and beneficial flavonoids.
Dark chocolate is made from cocoa beans, which are packed with plant-based substances called flavonoids. These flavonoids may have antioxidant and anti-inflammatory properties and may contribute to heart health. Choose dark chocolate with a higher percentage of cocoa for maximum magnesium and flavonoid benefits.
Beverages That Contribute to Magnesium Intake
Besides food, certain beverages can also contribute to your magnesium intake:
- Tap, Mineral, or Bottled Water: Magnesium content varies depending on the water source and brand, but some can be significant contributors.
- Orange Juice: Some fortified orange juices may contain added magnesium.
- Soy Milk: As mentioned earlier, soy milk is a good source of magnesium.
Simple Ways to Incorporate More Magnesium-Rich Foods
Making small changes to your meal plan can significantly increase your magnesium intake. Here are some practical ideas:
- Breakfast: Start your day with low-fat Greek yogurt topped with a banana and chia seeds, or choose a fortified whole grain breakfast cereal.
- Snacks: Keep a handful of almonds or pumpkin seeds handy for a quick and magnesium-rich snack.
- Lunch: Add half an avocado to your whole grain toast or enjoy a salad with spinach and kidney beans.
- Dinner: Prepare a meal featuring salmon with brown rice and a side of cooked spinach or kale.
- Dessert: Indulge in a square of dark chocolate after dinner.
Understanding How Magnesium Impacts Your Health
Magnesium is essential for numerous bodily functions. It’s estimated that a significant portion of adults don’t consume enough magnesium, potentially leading to deficiency. Chronic magnesium deficiency can manifest in symptoms such as:
- Fatigue and low energy levels
- Muscle cramps, spasms, or weakness
- Convulsions
- Abnormal eye movements (nystagmus)
Certain factors can increase the risk of magnesium deficiency by reducing magnesium absorption or increasing excretion. These include:
- Older age
- Gastrointestinal diseases like Crohn’s disease and celiac disease
- Type 2 diabetes
- Alcohol dependence
- Hypertension (high blood pressure)
- Diuretic medications (“water pills”)
- Proton pump inhibitors (PPIs) used to reduce stomach acid
Research suggests that adequate magnesium intake may offer protection against various health conditions, including:
- High blood pressure
- Heart attack
- Stroke
- Type 2 diabetes
- Osteoporosis
- Migraine headaches
- Certain types of cancer
- Asthma in children
While more research is ongoing to fully understand the effects of magnesium on these conditions, ensuring adequate intake is a proactive step for overall health.
When Magnesium Levels Are Too High
While rare, excessive magnesium levels can occur, particularly in individuals with kidney problems. It’s always best to consult with a healthcare provider before making significant changes to your diet or starting supplements.
Considering Magnesium Supplements
For most people, focusing on incorporating magnesium-rich foods into their diet is the best approach. However, some individuals may benefit from magnesium supplements to meet their daily needs.
| U.S. Recommended Dietary Allowance (RDA) |
|—|—|—|—|
| Age | Male | Female | Pregnancy |
| 19-30 | 400 mg | 310 mg | 350 mg |
| 31-50 | 420 mg | 320 mg | 360 mg |
| 51 and older | 420 mg | 320 mg | 360 mg |
If you are considering supplementation, different forms of magnesium supplements are available. Common forms include magnesium citrate, magnesium oxide, and magnesium chloride.
- Magnesium Oxide: Often used for magnesium deficiency and constipation relief.
- Magnesium Citrate: A laxative effective for occasional constipation.
- Magnesium Chloride: Used to boost magnesium levels and may have benefits for prediabetes and other conditions.
It’s important to be aware of the Tolerable Upper Intake Levels (UL) for magnesium from supplements:
| U.S. Tolerable Upper Intake Levels (UL) |
|—|—|—|
| Age | Male | Female |
| 1-3 years | 65 mg | 65 mg |
| 4-8 years | 110 mg | 110 mg |
| 9-18 years | 350 mg | 350 mg |
| Adults 19 and over | 350 mg | 350 mg |
Excessive magnesium intake from supplements can cause side effects like digestive issues, diarrhea, dizziness, and even more serious effects at very high doses.
Enhancing Magnesium Absorption
To optimize magnesium absorption, consider these tips:
- Avoid taking zinc supplements at the same time as magnesium, as zinc can interfere with magnesium absorption.
- Choose magnesium citrate, magnesium lactate, or magnesium aspartate supplements, as these forms are generally better absorbed.
- Time-release magnesium supplements may improve absorption.
- Ensure adequate intake of B vitamins, as vitamin B6 plays a role in magnesium absorption.
In Conclusion: Prioritize Food with Magnesium for Optimal Health
Magnesium is a vital mineral that supports numerous bodily functions. While many people may not be getting enough magnesium, incorporating magnesium-rich foods into your daily diet is a simple and effective way to boost your intake.
By focusing on a balanced diet that includes foods like seeds, nuts, beans, whole grains, leafy greens, and fatty fish, you can naturally increase your magnesium levels and support your overall health and well-being. If you have concerns about your magnesium levels or are considering supplements, consult with a healthcare professional for personalized advice.
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By Cristina Mutchler, Award-Winning Health Journalist. Reviewed by our Medical Expert Board.
