Magnesium is an essential mineral that plays a vital role in keeping your body functioning at its best. From maintaining healthy nerve and muscle function to regulating your heartbeat and blood pressure, magnesium is indispensable. It also strengthens your bones and bolsters your immune system. Ensuring you get enough magnesium through your diet may even protect against conditions like diabetes and stroke. If you’re wondering, “What Food Has The Most Magnesium?”, you’re in the right place to discover the top sources and their incredible health benefits.
Unfortunately, many adults in the United States don’t get enough magnesium daily. The recommended daily intake is 320 milligrams (mg) for most adult women and 420 mg for most men. While supplements are an option, incorporating magnesium-rich foods into your diet is a delicious and effective way to meet your needs. Foods like seeds, nuts, beans, leafy greens, and seafood are excellent choices. Let’s explore the foods that pack the most magnesium punch.
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Top Foods Highest in Magnesium
When it comes to maximizing your magnesium intake through diet, certain foods stand out. Here are some of the top food sources of magnesium, ranked by their magnesium content per serving, to help you answer the question, “what food has the most magnesium?”.
1. Seeds: Magnesium Powerhouses
Seeds might be small, but they are nutritional giants, especially when it comes to magnesium. A single serving of seeds can provide a significant chunk of your daily recommended magnesium.
- Pumpkin Seeds: Leading the pack, just 1 ounce of pumpkin seeds delivers a whopping 156 mg of magnesium, which is 37% of the daily value (DV). Beyond magnesium, pumpkin seeds are also rich in fiber, protein, and healthy fats.
- Chia Seeds: Another excellent seed choice, 1 ounce of chia seeds provides 111 mg of magnesium, or 26% DV. Chia seeds are also lauded for their omega-3 fatty acids and fiber content.
- Sunflower Seeds: While containing less magnesium than pumpkin or chia seeds, sunflower seeds still offer a good amount. One ounce provides 36 mg of magnesium, contributing 9% DV. Sunflower seeds are a good source of vitamin E and healthy fats as well.
Including a variety of seeds in your diet is a smart strategy to boost your magnesium intake and enjoy a range of other nutrients.
2. Nuts: A Crunchy Source of Magnesium
Nuts are not only a satisfying snack but also a great way to increase your magnesium consumption. Here’s the magnesium content you can find in a 1-ounce serving of some popular nuts:
- Almonds: Almonds are a top nut choice for magnesium, offering 80 mg per ounce, which is 19% DV. They are also a good source of healthy fats and vitamin E.
- Cashews: Cashews come in close behind almonds with 74 mg of magnesium per ounce, providing 18% DV. They are known for their creamy texture and are also rich in iron and zinc.
- Peanuts: Technically legumes, but often considered nuts, peanuts offer 48 mg of magnesium per ounce, or 12% DV. Peanuts are a good source of protein and healthy fats, and peanut butter is a convenient way to enjoy their benefits. Two tablespoons of peanut butter contain a similar amount of magnesium as a serving of whole peanuts.
Nuts are not only magnesium-rich but also packed with heart-healthy unsaturated fats, which can contribute to cardiovascular health.
3. Beans: Legumes Loaded with Magnesium
Beans are versatile and nutritious, offering a good dose of magnesium along with other essential nutrients. A one-cup serving of cooked beans can significantly contribute to your daily magnesium needs:
- Lima Beans: Lima beans are particularly high in magnesium, with 126 mg per cooked cup, providing 30% DV. They are also a great source of fiber and protein.
- Kidney Beans: Kidney beans offer a solid 69 mg of magnesium per cooked cup, contributing 16% DV. They are also rich in iron and plant-based protein.
- Baked Beans: Similar to kidney beans, baked beans provide 69 mg of magnesium per cup (cooked), also 16% DV. Baked beans are a comforting and convenient way to add magnesium to your diet.
Beyond magnesium, beans are excellent sources of B vitamins, iron, potassium, plant protein, and fiber, including soluble fiber that helps manage cholesterol and blood sugar levels.
4. Soy Products: Versatile Magnesium Sources
Soy products are nutrient-dense, offering a range of health benefits, including a good magnesium content. Here’s the magnesium in various soy products:
- Edamame: Edamame (½ cup cooked) provides 50 mg of magnesium, which is 12% DV. Edamame is a delicious and easy snack or side dish, rich in fiber and protein.
- Firm Tofu: A ¼ block of firm tofu offers 47 mg of magnesium, 11% DV. Tofu is incredibly versatile and a great plant-based protein source.
- Soymilk: One cup of soymilk contains 61 mg of magnesium, 15% DV. Soymilk is a good dairy alternative that also provides protein and other nutrients.
- Soy Nuts: One ounce of soy nuts delivers 41 mg of magnesium, 10% DV. Soy nuts are a crunchy and protein-rich snack option.
Soy is a complete protein, meaning it contains all essential amino acids. It’s also a source of folate, calcium, potassium, and zinc.
5. Seafood (Fatty Fish): Magnesium from the Sea
Fatty fish are well-known for their omega-3 fatty acids and vitamin D, but they are also a source of magnesium. A 3-ounce serving of these fatty fish provides:
- Atlantic Mackerel: Mackerel stands out with 83 mg of magnesium per 3-ounce serving, offering 20% DV. It’s also exceptionally high in omega-3s.
- Yellowfin Tuna: Yellowfin tuna provides 36 mg of magnesium per 3-ounce serving, 9% DV. Tuna is a lean protein source rich in omega-3s.
- White Tuna (Canned): Canned white tuna offers 28 mg of magnesium per 3-ounce serving, 7% DV. Canned tuna is a convenient and affordable source of protein and omega-3s.
- Atlantic Salmon (Cooked): Salmon provides 26 mg of magnesium per 3-ounce serving, 6% DV. Salmon is a popular choice for its flavor and health benefits, including omega-3s and vitamin D.
Fatty fish are not only magnesium-rich but also excellent sources of protein and vitamin D, which is often lacking in diets.
6. Whole Grains: Magnesium in Every Kernel
Whole grains are essential for a balanced diet, providing fiber and a range of minerals, including magnesium. Boost your magnesium intake with these whole grains:
- Quinoa: Cooked quinoa (1 cup) is a stellar source of magnesium, with 118 mg, contributing 28% DV. Quinoa is also a complete protein and rich in fiber.
- Brown Rice: Cooked brown rice (1 cup) provides 86 mg of magnesium, 20% DV. Brown rice is a versatile and healthy carbohydrate option.
- Shredded Wheat: Two large biscuits of shredded wheat offer 61 mg of magnesium, 15% DV. Fortified breakfast cereals can be a convenient way to start your day with magnesium.
- Whole Wheat Bread: One slice of whole wheat bread provides 23 mg of magnesium, 5% DV. Choosing whole wheat over white bread increases your magnesium and fiber intake.
Opting for whole grains over refined grains ensures you benefit from a wider array of nutrients, including B vitamins, vitamin E, iron, and zinc, which are often lost in processing.
7. Leafy Greens: Magnesium from Vegetables
Leafy green vegetables are nutritional powerhouses, offering varying amounts of magnesium along with a host of other vitamins and minerals.
- Spinach (Cooked): Cooked spinach is a top leafy green for magnesium, with ½ cup providing 78 mg, 19% DV. Cooked spinach is more concentrated in nutrients compared to raw.
- Spinach (Raw): Raw spinach still provides a decent amount, with 24 mg of magnesium per cup, 6% DV. Raw spinach is great in salads and smoothies.
- Kale (Raw): Raw kale contains 5 mg of magnesium per cup, 1% DV. While lower in magnesium compared to spinach, kale is still packed with other vitamins and antioxidants.
Leafy greens are excellent for increasing your intake of fiber, folate, vitamins A, C, E, and K, iron, and potassium.
8. Fruits: Sweet Sources of Magnesium
While fruits may not be the highest sources of magnesium compared to seeds or nuts, some fruits do contribute to your daily intake.
- Banana: A medium banana provides 32 mg of magnesium, 8% DV. Bananas are also well-known for their potassium content.
- Raisins: A ½ cup of raisins offers 23 mg of magnesium, 5% DV. Raisins are a convenient and energy-dense snack.
- Avocado: A ½ cup of avocado provides 22 mg of magnesium, 5% DV. Avocados are also rich in healthy fats and fiber.
These fruits are not only sources of magnesium but also provide potassium and B vitamins.
9. Dairy Products: Magnesium and Calcium Together
Dairy products, particularly those made from whole and low-fat milk, contribute to your magnesium intake while also providing calcium.
- Plain Yogurt: Plain yogurt (8 ounces) offers 42 mg of magnesium, 10% DV. Yogurt is also a good source of protein and probiotics.
- Milk: One cup of milk provides 24-27 mg of magnesium, 6% DV. Milk is a well-known source of calcium and vitamin D.
Dairy products are excellent sources of calcium, protein, and potassium in addition to magnesium.
10. Dark Chocolate: A Delicious Magnesium Treat
Dark chocolate is not just a treat; it’s also a good source of magnesium, especially varieties with a high cocoa content.
- Dark Chocolate (70-85% Cacao): One ounce of dark chocolate with 70% to 85% cacao solids has about 64.6 mg of magnesium, roughly 20% of the daily recommended amount for a 35-year-old woman.
Dark chocolate is made from cocoa beans, which are rich in beneficial plant compounds called flavonoids. Flavonoids may have anti-inflammatory properties and help protect against heart disease and cancer. The higher the cocoa content, the more flavonoids and magnesium you’ll find in your dark chocolate.
Beverages High in Magnesium
Besides food, some beverages can also contribute to your magnesium intake:
- Tap, Mineral, or Bottled Water: Magnesium content varies depending on the water source and brand. Mineral water can be a significant source.
- Soy Milk: As mentioned earlier, soy milk is a good source of magnesium.
- Orange Juice: Some orange juice brands may be fortified with magnesium; check the nutritional label.
Magnesium-Rich Meal Ideas
Incorporating more magnesium into your daily meals is easier than you might think. Here are some meal ideas to get you started:
- Breakfast: Low-fat Greek yogurt with a banana and a sprinkle of chia seeds or fortified breakfast cereal with soymilk.
- Snack: An ounce of almonds or pumpkin seeds, or a piece of dark chocolate.
- Lunch: A salad with spinach, avocado, and kidney beans, or half an avocado on whole-grain toast.
- Dinner: Baked salmon with quinoa and a side of cooked spinach or a tofu stir-fry with brown rice and edamame.
- Dessert: A square of dark chocolate or a small bowl of plain yogurt with raisins.
How Magnesium Affects Health
Magnesium is crucial for numerous bodily functions. It’s involved in over 300 enzyme reactions, playing a role in:
- Muscle and Nerve Function: Magnesium helps muscles contract and relax and is essential for nerve signal transmission.
- Blood Sugar Control: Magnesium plays a role in insulin regulation and glucose metabolism.
- Blood Pressure Regulation: Magnesium helps maintain healthy blood pressure levels.
- Bone Health: Magnesium is necessary for bone formation and strength.
- Protein Synthesis: Magnesium is involved in creating proteins from amino acids.
- DNA and RNA Synthesis: It’s needed for the creation of DNA and RNA.
Estimates suggest that a significant portion of adults in the United States don’t consume enough magnesium. Chronic magnesium deficiency can lead to symptoms such as:
- Fatigue
- Muscle cramps, spasms, or weakness
- Convulsions
- Abnormal eye movements (nystagmus)
Certain conditions and medications can impair magnesium absorption, including:
- Older age
- Gastrointestinal diseases (Crohn’s, celiac disease)
- Diabetes
- Alcohol dependence
- Hypertension
- Diuretic medications
- Proton pump inhibitors (PPIs)
Magnesium deficiency has been linked to an increased risk of several health conditions, and adequate magnesium intake may offer protective benefits against:
- High blood pressure
- Heart attack
- Stroke
- Type 2 diabetes
- Osteoporosis
- Migraine headaches
- Certain cancers
- Asthma (in children)
More research is ongoing to fully understand the wide-ranging health effects of magnesium.
Too Much Magnesium
While rare from dietary sources alone, excessive magnesium intake, particularly from supplements, can occur and may cause side effects like diarrhea, nausea, and in severe cases, heart problems. It’s important to consult with a healthcare provider before taking magnesium supplements.
Should I Take Magnesium Supplements?
For most healthy individuals, focusing on a magnesium-rich diet is the best approach. However, some people may benefit from magnesium supplements, especially if they have conditions that impair magnesium absorption or dietary restrictions.
| U.S. Recommended Dietary Allowance |
|---|
| Age |
| 19-30 |
| 31-50 |
| 51 and older |
If considering supplements, be aware of different forms of magnesium:
- Magnesium Oxide: Often used for magnesium deficiency and constipation relief.
- Magnesium Citrate: A laxative for occasional constipation.
- Magnesium Chloride: Used to boost magnesium levels and may benefit conditions like prediabetes.
The tolerable upper intake level for magnesium from supplements is 350 mg per day for adults. Exceeding this can lead to side effects.
| U.S. Tolerable Upper Intake Levels |
|---|
| Age |
| 1-3 years |
| 4-8 years |
| 9-18 years |
| Adults 19 and over |
Side effects of excessive magnesium from supplements can include digestive issues and, at very high doses, more serious problems.
How to Improve Magnesium Absorption
To enhance 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 they are generally better absorbed.
- Consider time-release magnesium supplements.
- Ensure adequate intake of B vitamins, as vitamin B6 levels impact magnesium absorption.
Summary
Magnesium is an essential mineral vital for numerous bodily functions, and “what food has the most magnesium?” is a key question for anyone looking to optimize their health. Seeds, nuts, beans, whole grains, leafy greens, seafood, dairy, fruits, and even dark chocolate are all excellent sources of dietary magnesium. By incorporating a variety of these magnesium-rich foods into your daily diet, you can support your overall health and well-being. Consult with a healthcare provider before starting magnesium supplements to determine the best approach for your individual needs.
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By Cristina Mutchler Mutchler is an award-winning journalist specializing in health and wellness content. She is based in Illinois.
