Magnesium is an essential mineral that plays a crucial role in maintaining energy levels, supporting nerve and muscle function, regulating heartbeat and blood pressure, and strengthening bones and the immune system. Getting enough magnesium through diet is important for overall health, and certain foods are excellent sources of this vital nutrient. Many adults don’t meet their daily magnesium requirement, which is 310-320 mg for most adult women and 400-420 mg for most adult men. Let’s explore the best food sources to help you boost your magnesium intake.
Seeds
Seeds may be small, but they pack a powerful punch when it comes to magnesium content. Incorporating seeds into your diet is an easy way to increase your magnesium intake.
- Pumpkin seeds: A 1-ounce serving provides 156 mg of magnesium, which is 37% of the Daily Value (DV).
- Chia seeds: A 1-ounce serving offers 111 mg of magnesium, accounting for 26% of the DV.
- Sunflower seeds: A 1-ounce serving contains 36 mg of magnesium, or 9% of the DV.
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Image: A close-up of pumpkin seeds, showcasing their rich magnesium content and potential benefits for energy and overall health.
Nuts
Nuts are another fantastic source of magnesium and can be easily added to your daily diet as a snack or ingredient in meals.
- Almonds: A 1-ounce serving provides 80 mg of magnesium, fulfilling 19% of the DV.
- Cashews: A 1-ounce serving contains 74 mg of magnesium, contributing 18% of the DV.
- Peanuts: A 1-ounce serving offers 48 mg of magnesium, or 12% of the DV.
Nut butters, such as peanut butter, also provide a similar amount of magnesium as whole nuts. Furthermore, the unsaturated fats found in nuts can help lower the risk of cardiovascular disease.
Beans
Beans are not only a great source of magnesium but also offer a variety of other essential nutrients.
- Kidney beans: 1 cup of cooked kidney beans provides 69 mg of magnesium (16% DV).
- Baked beans: 1 cup of baked beans contains 69 mg of magnesium (16% DV).
- Lima beans: 1 cup of cooked lima beans offers 126 mg of magnesium (30% DV).
In addition to magnesium, beans provide B vitamins, iron, potassium, plant protein, and fiber, including soluble fiber that helps lower cholesterol and blood sugar.
Soy Products
Soy products are packed with nutrients, including magnesium, and are a versatile addition to any diet.
- Firm tofu (1/4 block): Contains 47 mg of magnesium (11% DV).
- Soymilk (1 cup): Provides 61 mg of magnesium (15% DV).
- Soy nuts (1 ounce): Offers 41 mg of magnesium (10% DV).
- Edamame (1/2 cup cooked): Contains 50 mg of magnesium (12% DV).
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Image: A serving of edamame, highlighting its magnesium content and nutritional value as a plant-based protein source.
Soy is also a high-quality plant protein source, containing all the essential amino acids. Other nutrients found in soy include folate, calcium, potassium, and zinc.
Seafood (Fatty Fish)
Fatty fish such as salmon, tuna, mackerel, and trout are well-known for their omega-3 fatty acids and are also a good source of magnesium.
- Atlantic salmon (cooked): A 3-ounce serving contains 26 mg of magnesium (6% DV).
- White tuna (canned): A 3-ounce serving provides 28 mg of magnesium (7% DV).
- Yellowfin tuna (cooked): A 3-ounce serving offers 36 mg of magnesium (9% DV).
- Atlantic mackerel (cooked): A 3-ounce serving contains 83 mg of magnesium (20% DV).
These fish are also high in protein and vitamin D, making them a healthy addition to your diet.
Whole Grains
Whole grains are excellent sources of dietary fiber and magnesium, contributing to overall health and well-being.
- Quinoa (1 cup cooked): Provides 118 mg of magnesium (28% DV).
- Brown rice (1 cup cooked): Contains 86 mg of magnesium (20% DV).
- Shredded wheat (2 large biscuits): Offers 61 mg of magnesium (15% DV).
- Whole wheat bread (1 slice): Contains 23 mg of magnesium (5% DV).
Choosing whole grains ensures a wider range of nutrients, including B vitamins, vitamin E, iron, and zinc, compared to refined grains like white flour and white rice.
Leafy Greens
Leafy greens like spinach, kale, romaine, collard greens, and watercress contain varying amounts of magnesium, making them a nutritious choice for increasing your intake.
- Kale (1 cup raw): Contains 5 mg of magnesium (1% DV).
- Spinach (1 cup raw): Provides 24 mg of magnesium (6% DV).
- Spinach (1/2 cup cooked): Offers 78 mg of magnesium (19% DV).
Leafy greens are also rich in fiber, folate, vitamins A, C, E, and K, iron, and potassium.
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Image: Display of fresh spinach leaves, underscoring their importance as a source of magnesium and other vital nutrients for a healthy diet.
Fruits
Including fruits in your diet is a tasty way to increase your magnesium intake.
- Banana (1 medium): Contains 32 mg of magnesium (8% DV).
- Raisins (1/2 cup): Provides 23 mg of magnesium (5% DV).
- Avocados (1/2 cup): Offers 22 mg of magnesium (5% DV).
Dairy Products
Dairy products made from whole and low-fat milk offer a source of magnesium along with other essential nutrients.
- Milk (1 cup): Contains 24-27 mg of magnesium (6% DV).
- Plain yogurt (8 ounces): Provides 42 mg of magnesium (10% DV).
Dairy products are also among the best sources of calcium.
Dark Chocolate
Dark chocolate is a delicious way to boost your magnesium intake, especially when it has a higher cocoa content. One ounce of dark chocolate with 70% to 85% cacao solids has 64.6 mg of magnesium (about 20% of the daily recommended amount).
Cocoa beans are packed with beneficial plant-based substances called flavonoids, which may reduce inflammation, protect nerves, and lower the risk of heart disease and cancer. The higher the cocoa content, the more flavonoids in the dark chocolate.
The Importance of Magnesium
Magnesium is crucial for various bodily functions, and a deficiency can lead to symptoms like fatigue, muscle cramping, spasms, or weakness, and abnormal eye movements. Certain medical conditions and medications can reduce magnesium absorption, including age, gastrointestinal diseases, diabetes, alcohol dependence, hypertension, diuretic medications, and proton pump inhibitors.
Adequate magnesium intake may offer protection against conditions such as high blood pressure, heart attack, stroke, type 2 diabetes, osteoporosis, migraine headaches, cancer, and asthma.
Meeting Your Magnesium Needs
Incorporating magnesium-rich foods into your daily diet is the best way to ensure you’re meeting your needs. Consider these meal ideas:
- Breakfast: Low-fat Greek yogurt with a banana or a fortified breakfast cereal.
- Snack: An ounce of almonds or pumpkin seeds.
- Lunch: Half an avocado on a piece of whole grain toast or a salad.
- Dinner: A piece of salmon with brown rice and a raw kale salad.
- Dessert: A square of dark chocolate.
If you’re considering magnesium supplements, consult with a healthcare provider to determine the right form and dosage for your individual needs.
