Magnesium is an essential mineral playing a vital role in numerous bodily functions, from energy production to muscle and nerve function. Ensuring adequate magnesium intake is crucial for maintaining overall health and preventing deficiencies that can lead to various health issues. While many people may not be aware of their magnesium levels, incorporating magnesium-rich foods into your diet is a simple and effective way to boost your intake. Let’s explore the top foods that are packed with magnesium and understand why this mineral is so important for your well-being.
Seeds: Tiny Powerhouses of Magnesium
Don’t let their small size fool you; seeds are nutritional powerhouses, and many varieties are excellent sources of magnesium. Adding seeds to your meals or snacks is an easy way to increase your magnesium intake.
Here’s a breakdown of the magnesium content in a 1-ounce serving of some top seed choices:
- Pumpkin Seeds: Leading the pack with a whopping 156 mg of magnesium, pumpkin seeds offer 37% of the daily value (DV). They are also a great source of zinc and healthy fats.
- Chia Seeds: Providing 111 mg of magnesium per ounce, chia seeds contribute 26% of the DV. Beyond magnesium, chia seeds are renowned for their omega-3 fatty acids and fiber content.
- Sunflower Seeds: With 36 mg of magnesium per ounce, sunflower seeds offer 9% of the DV. Enjoy them roasted or raw for a crunchy magnesium boost.
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Alt text: Close-up of a pile of raw pumpkin seeds, highlighting their natural color and texture, showcasing a top food source of magnesium.
Nuts: A Crunchy and Convenient Magnesium Source
Nuts are not only a delicious snack but also a fantastic way to increase your magnesium intake. Incorporating a handful of nuts into your daily diet can significantly contribute to your magnesium needs.
Here’s the magnesium content you’ll find in a 1-ounce serving of these magnesium-rich nuts:
- Almonds: Almonds are a top choice, providing 80 mg of magnesium, which is 19% of the DV. They are also rich in vitamin E and healthy monounsaturated fats.
- Cashews: Cashews offer 74 mg of magnesium per ounce, accounting for 18% of the DV. Their creamy texture makes them a versatile snack or addition to meals.
- Peanuts: While technically legumes, peanuts are commonly grouped with nuts and offer 48 mg of magnesium (12% DV) per ounce. Peanut butter is another convenient way to enjoy the magnesium benefits of peanuts.
The healthy unsaturated fats found in nuts are also beneficial for heart health, potentially lowering your risk of cardiovascular disease.
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Alt text: A close up studio shot of whole almonds in a small wooden bowl, emphasizing natural magnesium rich food.
Beans: Legumes Loaded with Magnesium and More
Beans are nutritional powerhouses, packed with not only magnesium but also a variety of other essential nutrients. Adding beans to your meals is a great way to boost your magnesium intake along with fiber, protein, and other beneficial compounds.
A 1-cup serving of cooked beans (considered two servings) provides substantial magnesium:
- Lima Beans: Lima beans are particularly rich in magnesium, offering 126 mg per cup, which is 30% of the DV.
- Kidney Beans: Kidney beans provide 69 mg of magnesium per cup, contributing 16% of the DV. They are also a good source of plant-based protein and iron.
- Baked Beans: Similar to kidney beans, baked beans offer 69 mg of magnesium per cup (16% DV).
Beans are also excellent sources of B vitamins, iron, potassium, plant protein, and fiber, including soluble fiber that aids in lowering cholesterol and regulating blood sugar levels.
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Alt text: A bowl of cooked kidney beans, highlighting their dark red color and texture, representing a plant-based source of magnesium.
Soy Products: Versatile and Magnesium-Rich Plant Proteins
Soy products are nutrient-dense and offer a good source of magnesium, making them a valuable addition to a balanced diet, especially for vegetarians and vegans.
Here’s the magnesium content in various soy products:
- Edamame (½ cup cooked): Edamame provides 50 mg of magnesium (12% DV) in just half a cup. These young soybeans are a delicious and easy snack.
- Firm Tofu (¼ block): Firm tofu offers 47 mg of magnesium (11% DV) per ¼ block. Tofu is incredibly versatile and can be used in stir-fries, soups, and more.
- Soymilk (1 cup): A cup of soymilk contains 61 mg of magnesium (15% DV). Soymilk is a good alternative to dairy milk and can be used in smoothies, cereals, or enjoyed on its own.
- Soy Nuts (1 ounce): Soy nuts provide 41 mg of magnesium (10% DV) per ounce. Roasted soy nuts make for a crunchy and protein-rich snack.
Soy is also a complete protein, meaning it contains all nine essential amino acids. Additionally, soy products are sources of folate, calcium, potassium, and zinc.
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Alt text: Cubes of firm tofu stacked on a cutting board, showcasing a versatile soy product rich in magnesium and plant-based protein.
Seafood (Fatty Fish): Magnesium with Heart-Healthy Omega-3s
Fatty fish are well-known for their omega-3 fatty acids, which are crucial for heart health, but they also contribute to your magnesium intake. Including fatty fish in your diet provides a dual benefit of magnesium and omega-3s.
Here’s the magnesium content in a 3-ounce serving of various fatty fish:
- Atlantic Mackerel (cooked): Mackerel is a standout source of magnesium, providing 83 mg per 3-ounce serving (20% DV).
- Yellowfin Tuna (cooked): Yellowfin tuna offers 36 mg of magnesium (9% DV) per 3-ounce serving.
- White Tuna (canned): Canned white tuna provides 28 mg of magnesium (7% DV) in a 3-ounce serving.
- Atlantic Salmon (cooked): Salmon contains 26 mg of magnesium (6% DV) per 3-ounce serving.
Fatty fish are also high in protein and are among the few food sources of vitamin D, another essential nutrient.
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Alt text: A raw salmon fillet on a cutting board, displaying its rich color and texture, highlighting a seafood source of magnesium and omega-3 fatty acids.
Whole Grains: Fiber and Magnesium in Every Serving
Whole grains are essential for a healthy diet, providing dietary fiber and a range of nutrients, including magnesium. Choosing whole grains over refined grains is a simple way to boost your magnesium intake.
Increase your daily magnesium with these whole grain options:
- Quinoa (1 cup cooked): Quinoa is a nutritional powerhouse, providing 118 mg of magnesium per cooked cup (28% DV). It’s also a complete protein and a good source of fiber.
- Brown Rice (1 cup cooked): Brown rice offers 86 mg of magnesium per cooked cup (20% DV). It’s a versatile side dish and a healthier alternative to white rice.
- Shredded Wheat (2 large biscuits): Two large shredded wheat biscuits contain 61 mg of magnesium (15% DV). Choose unsweetened varieties for a healthier breakfast option.
- Whole Wheat Bread (1 slice): One slice of whole wheat bread provides 23 mg of magnesium (5% DV). Opt for whole wheat over white bread to increase your nutrient intake.
Choosing whole grains ensures you benefit from a broader spectrum of nutrients, including B vitamins, vitamin E, iron, and zinc, which are often lost in refined grains like white flour and white rice during processing.
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Alt text: A bowl of cooked brown rice, showcasing the texture and color of this whole grain, a good source of magnesium and dietary fiber.
Leafy Greens: Vitamins and Minerals in Abundance
Leafy green vegetables are incredibly nutrient-dense, offering a wide array of vitamins and minerals, including varying amounts of magnesium. Incorporating a variety of leafy greens into your diet is beneficial for overall health.
The magnesium content in leafy greens varies; here’s a comparison using kale and spinach as examples:
- Spinach (½ cup cooked): Cooked spinach is a great source of magnesium, providing 78 mg per half-cup serving (19% DV).
- Spinach (1 cup raw): Raw spinach offers 24 mg of magnesium per cup (6% DV).
- Kale (1 cup raw): Raw kale contains 5 mg of magnesium per cup (1% DV).
Leafy greens are also excellent sources of fiber, folate, vitamins A, C, E, and K, iron, and potassium.
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Alt text: Fresh spinach leaves in a pile, displaying their vibrant green color and texture, representing a leafy green vegetable source of magnesium.
Fruits: Sweet and Simple Magnesium Boost
While fruits may not be the highest sources of magnesium compared to some other food groups, they still contribute to your daily intake and offer numerous other health benefits.
Include these fruits to boost your magnesium levels:
- Banana (1 medium): A medium banana provides 32 mg of magnesium (8% DV). Bananas are also rich in potassium and fiber.
- Raisins (½ cup): Raisins offer 23 mg of magnesium per half-cup serving (5% DV). They are a convenient and portable snack.
- Avocado (½ cup): Half an avocado contains 22 mg of magnesium (5% DV). Avocados are also rich in healthy fats and fiber.
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Alt text: A bunch of ripe yellow bananas, a common fruit source of magnesium, potassium, and fiber.
Dairy Products: Calcium and Magnesium Combined
Dairy products, particularly those made from whole and low-fat milk, offer a moderate amount of magnesium along with other essential nutrients like calcium.
Here’s the magnesium content in common dairy products:
- Plain Yogurt (8 ounces): Plain yogurt provides 42 mg of magnesium per 8-ounce serving (10% DV). Yogurt is also a good source of protein and probiotics.
- Milk (1 cup): A cup of milk contains between 24-27 mg of magnesium (6% DV). Milk is well-known for being a rich source of calcium and vitamin D.
Dairy products are excellent sources of calcium, which is crucial for bone health.
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Alt text: A bowl of plain yogurt with a spoon, showcasing a dairy food that provides magnesium and calcium.
Dark Chocolate: A Deliciously Rich Source of Magnesium
Dark chocolate is not only a treat but also a surprisingly good source of magnesium, especially varieties with a higher cocoa content.
One ounce of dark chocolate (70% to 85% cacao solids) contains approximately 64.6 mg of magnesium, which is about 20% of the daily recommended amount for a 35-year-old woman. Dark chocolate with 60% to 69% cacao solids still offers a respectable 49.9 mg of magnesium.
Dark chocolate is made from cocoa beans, which are rich in beneficial plant-based compounds called flavonoids. Flavonoids may have anti-inflammatory properties and could help protect nerves and reduce the risk of heart disease and cancer. Similar to magnesium, the higher the cocoa content, the more flavonoids your dark chocolate will contain.
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Alt text: Squares of dark chocolate stacked on top of each other, highlighting the rich color and texture, representing a delicious source of magnesium.
Beverages That Contribute to Magnesium Intake
Besides food, some beverages can also help you meet your daily magnesium needs:
- Tap, Mineral, or Bottled Water: The magnesium content in water varies depending on the source and brand. Mineral water is generally higher in magnesium.
- Soy Milk: As mentioned earlier, soy milk is a good source of magnesium.
- Orange Juice: Some orange juice brands are fortified with magnesium, check the nutrition label for specifics.
Easy Ways to Incorporate More Magnesium into Your Meals
Experts recommend these simple meal ideas to boost your magnesium intake:
- Breakfast: Enjoy low-fat Greek yogurt with a banana or a fortified breakfast cereal.
- Snack: Have an ounce of almonds or pumpkin seeds for a magnesium-rich snack.
- Lunch: Add half an avocado to your whole grain toast or salad.
- Dinner: Prepare a piece of salmon with brown rice and a raw kale salad.
- Dessert: Indulge in a square of dark chocolate for a healthy and satisfying dessert.
The Importance of Magnesium for Health
Magnesium is essential for the proper functioning of organs throughout your body. Unfortunately, a significant portion of adults in the United States do not consume enough magnesium. Chronic magnesium deficiency can lead to various symptoms, including:
- Fatigue
- Muscle cramps, spasms, or weakness
- Convulsions
- Abnormal eye movements (nystagmus)
Certain medical conditions and medications can hinder magnesium absorption, making it challenging for the body to maintain adequate levels. These factors include:
- Older age
- Gastrointestinal diseases (Crohn’s disease, celiac disease)
- Diabetes
- Alcohol dependence
- Hypertension (high blood pressure)
- Diuretic medications (water pills)
- Proton pump inhibitors (PPIs)
Research suggests that magnesium deficiency may increase the risk of developing conditions such as high blood pressure, heart attack, stroke, type 2 diabetes, osteoporosis, migraine headaches, cancer, and asthma (in children). More research is ongoing to further understand the full spectrum of magnesium’s health effects.
While getting too much magnesium from food is rare, excessive intake from supplements can occur, especially in individuals with kidney problems. It’s always advisable to consult with a healthcare provider before making significant dietary changes or starting any new supplements.
Magnesium Supplements: Are They Necessary?
Whether you need magnesium supplements depends on individual factors like age, diet, and health status. Most people can obtain sufficient magnesium through a balanced diet. However, some individuals may benefit from supplementation to bridge nutritional gaps.
Here are the U.S. Recommended Dietary Allowances (RDA) for magnesium:
| 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 considering supplements, different forms of magnesium supplements are available. Common types used to address dietary shortfalls include magnesium citrate, magnesium oxide, and magnesium chloride.
Magnesium supplements come in various forms, each with specific uses:
- 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 be beneficial for conditions like prediabetes.
The U.S. Tolerable Upper Intake Levels (UL) for supplemental magnesium (safe upper limit from supplements) are:
| 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+ | 350 mg | 350 mg |
High doses of magnesium from supplements can cause side effects like diarrhea, dizziness, and nausea. Very high doses (over 5,000 mg daily) can lead to more serious issues like heart arrhythmias.
Enhancing 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.
- Consider time-release magnesium supplements for improved absorption over time.
In Conclusion: Prioritize Magnesium-Rich Foods
Magnesium is an indispensable mineral for overall health, and incorporating magnesium-rich foods into your daily diet is a proactive step towards ensuring adequate intake. By focusing on foods like seeds, nuts, beans, whole grains, leafy greens, and dark chocolate, you can naturally boost your magnesium levels and support your body’s vital functions. Consult with a healthcare professional before adding magnesium supplements to personalize your approach to magnesium intake.
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Verywell Health articles utilize high-quality sources, including peer-reviewed studies, to ensure accuracy and reliability. For further details on our fact-checking and editorial process, please refer to our editorial process page.
By Cristina Mutchler
Award-winning health and wellness journalist.
