Magnesium is an essential mineral that plays a vital role in keeping your body energized and healthy. It supports nerve and muscle function, regulates your heartbeat and blood pressure, strengthens bones and the immune system, and may even protect against conditions like diabetes and stroke. Unfortunately, many adults don’t meet their daily magnesium requirement, which ranges from 310 to 420 mg depending on age and gender.
Fortunately, many delicious and nutritious foods are packed with magnesium. By incorporating these foods into your diet, you can naturally boost your magnesium intake and reap the many health benefits this mineral offers. Let’s explore some of the best food sources of magnesium.
1. Seeds
Seeds are nutritional powerhouses, offering a significant amount of magnesium in a small serving.
- Pumpkin Seeds: A single ounce provides 156 mg of magnesium, which is 37% of the Daily Value (DV).
- Chia Seeds: Offer 111 mg of magnesium per ounce, accounting for 26% of the DV.
- Sunflower Seeds: Contribute 36 mg of magnesium per ounce, or 9% of the DV.
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Image showing a variety of magnesium-rich seeds: pumpkin, chia, and sunflower.
2. Nuts
Adding nuts to your daily diet is another excellent way to increase your magnesium intake.
- Almonds: Provide 80 mg of magnesium per ounce, fulfilling 19% of the DV.
- Cashews: Contain 74 mg of magnesium per ounce, which is 18% of the DV.
- Peanuts: Offer 48 mg of magnesium per ounce, or 12% of the DV.
Nut butters, like peanut butter, can also be a convenient way to get your magnesium. Two tablespoons of peanut butter provide roughly the same amount of magnesium as a serving of whole peanuts. Additionally, the healthy unsaturated fats in nuts may help lower your risk of cardiovascular disease, making them a heart-healthy choice.
3. Beans
Beans are an excellent source of magnesium, along with other essential nutrients.
- Kidney Beans: One cup of cooked kidney beans provides 69 mg of magnesium (16% DV).
- Baked Beans: Offer 69 mg of magnesium per cup (16% DV).
- Lima Beans: Stand out with 126 mg of magnesium per cup (30% DV).
Beans also provide B vitamins, iron, potassium, plant protein, and fiber, including soluble fiber that can help lower cholesterol and blood sugar levels.
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Image featuring kidney beans, highlighting their magnesium and protein content.
4. Soy Products
Soy is a nutrient-rich food that contains a good amount of magnesium.
- Firm Tofu: A 1/4 block provides 47 mg of magnesium (11% DV).
- Soymilk: One cup contains 61 mg of magnesium (15% DV).
- Soy Nuts: An ounce offers 41 mg of magnesium (10% DV).
- Edamame: A 1/2 cup of cooked edamame provides 50 mg of magnesium (12% DV).
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.
5. Seafood (Fatty Fish)
Fatty fish, such as salmon, tuna, mackerel, and trout, are well-known for their healthy omega-3 fatty acids and are also a source of magnesium.
- Atlantic Salmon (cooked): Provides 26 mg of magnesium per 3-ounce serving (6% DV).
- White Tuna (canned): Offers 28 mg of magnesium per 3-ounce serving (7% DV).
- Yellowfin Tuna (cooked): Contains 36 mg of magnesium per 3-ounce serving (9% DV).
- Atlantic Mackerel (cooked): Is a standout with 83 mg of magnesium per 3-ounce serving (20% DV).
In addition to magnesium, healthy fatty fish are rich in protein and one of the few food sources of vitamin D.
6. Whole Grains
Whole grains are excellent sources of dietary fiber and magnesium.
- Quinoa: One cup of cooked quinoa provides 118 mg of magnesium (28% DV).
- Brown Rice: One cup of cooked brown rice offers 86 mg of magnesium (20% DV).
- Shredded Wheat: Two large biscuits contain 61 mg of magnesium (15% DV).
- Whole Wheat Bread: One slice provides 23 mg of magnesium (5% DV).
Choosing whole grains over refined grains ensures you get a wider 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
Leafy greens like spinach, kale, romaine, collard greens, watercress, and Bok choy contain varying amounts of magnesium.
- Kale (1 cup raw): 5 mg (1% DV)
- Spinach (1 cup raw): 24 mg (6% DV)
- Spinach (1/2 cup cooked): 78 mg (19% DV)
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Image depicting fresh spinach, a leafy green that provides magnesium.
Leafy greens are also a good source of fiber, folate, vitamins A, C, E, and K, iron, and potassium.
8. Fruits
While not as concentrated as some other sources, fruits can contribute to your daily magnesium intake.
- Banana (1 medium): 32 mg (8% DV)
- Raisins (1/2 cup): 23 mg (5% DV)
- Avocados (1/2 cup): 22 mg (5% DV)
9. Dairy Products
Dairy products made from whole and low-fat milk provide magnesium.
- Milk (1 cup): 24-27 mg (6% DV)
- Plain Yogurt (8 ounces): 42 mg (10% DV)
Milk-based products are also excellent sources of calcium, making them beneficial for bone health.
10. Dark Chocolate
Dark chocolate is a delicious way to boost your magnesium intake, especially varieties with a higher cocoa content. One ounce of dark chocolate with 70% to 85% cacao solids contains 64.6 mg of magnesium (about 20% of the daily recommended amount), while 60% to 69% cacao solids provides 49.9 mg.
Dark chocolate is made from cocoa beans, which are rich in beneficial plant-based substances called flavonoids. Flavonoids may reduce inflammation, protect nerves, and help lower the risk of heart disease and cancer. The higher the cocoa content, the more flavonoids you’ll find in your dark chocolate.
Beverages High in Magnesium
Certain beverages can also contribute to your magnesium intake:
- Tap, mineral, or bottled water (magnesium content varies)
- Orange juice
- Soy milk
Magnesium-Rich Meal Ideas
Here are some ideas to incorporate more magnesium into your diet:
- 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 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.
How Magnesium Affects Health
Magnesium is crucial for various bodily functions. A chronic magnesium deficiency can lead to symptoms like fatigue, muscle cramping, spasms, weakness, convulsions, and abnormal eye movements.
Certain medical conditions and medications can also reduce magnesium absorption, making it harder to maintain adequate levels. These include age, gastrointestinal diseases, diabetes, alcohol dependence, hypertension, diuretic medications, and proton pump inhibitors (PPIs).
Adequate magnesium intake may offer health benefits and protect against conditions like high blood pressure, heart attack, stroke, type 2 diabetes, osteoporosis, migraine headaches, cancer, and asthma (in children). However, more research is needed to fully understand the health effects of magnesium.
Too Much Magnesium
While rare, excessive magnesium can occur with health conditions like kidney failure. Consult a healthcare provider before significantly increasing your magnesium intake through food or supplements.
Should I Take Magnesium Supplements?
Whether you need magnesium supplements depends on factors like age, diet, and overall health. Most people can get enough magnesium through their diet alone, but supplements may be necessary for some individuals.
If you’re considering supplementation, different forms of magnesium supplements are available, including magnesium citrate, magnesium oxide, and magnesium chloride.
- Magnesium Oxide: Often used for magnesium deficiency or constipation.
- Magnesium Citrate: A laxative that can help with occasional constipation.
- Magnesium Chloride: Used to boost magnesium levels and may be beneficial for conditions like prediabetes.
The tolerable upper intake levels for magnesium from supplements vary by age. Side effects of high magnesium levels from supplements can include digestive problems like diarrhea, and dizziness or fainting due to low blood pressure. Toxicity at very high doses (over 5,000 mg a day) can lead to heart arrhythmias, nausea, and dizziness.
How to Improve Magnesium Absorption
To improve magnesium absorption, consider the following tips:
- Avoid taking zinc supplements at the same time as magnesium.
- Choose supplements containing magnesium citrate, magnesium lactate, or magnesium aspartate, as these forms are better absorbed.
- Consider a time-release magnesium supplement for improved absorption.
Summary
Magnesium is a vital mineral for overall health, and many foods can help you meet your daily requirement. By incorporating a variety of magnesium-rich foods into your diet, you can support your body’s functions and potentially reduce the risk of certain health conditions. If you’re considering magnesium supplements, consult with a healthcare provider to determine the appropriate dosage and form for your needs.
