Magnesium is an essential mineral that plays a vital role in maintaining energy levels and overall health. It supports nerve and muscle function, regulates heartbeat and blood pressure, strengthens bones and the immune system, and may even protect against conditions like diabetes and stroke. Many adults don’t meet their daily magnesium requirement, which is around 310-320 mg for most adult women and 400-420 mg for most adult men. Fortunately, incorporating magnesium-rich foods into your diet is a delicious and effective way to boost your intake. Let’s explore Which Foods Are High In Magnesium.
1. Seeds
Seeds may be small, but they pack a significant magnesium punch. A single serving can provide a substantial portion of your recommended daily intake.
- Pumpkin Seeds: A 1-ounce serving boasts 156 mg of magnesium, accounting for 37% of the daily value (DV).
- Chia Seeds: Enjoy 111 mg of magnesium (26% DV) in a 1-ounce serving.
- Sunflower Seeds: A 1-ounce serving offers 36 mg of magnesium (9% DV).
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Raw pumpkin seeds, also known as pepitas, are an excellent source of magnesium.
2. Nuts
Adding nuts to your daily diet is another great way to increase your magnesium intake. Here’s the magnesium content in a 1-ounce serving of some popular nuts:
- Almonds: 80 mg (19% DV)
- Cashews: 74 mg (18% DV)
- Peanuts: 48 mg (12% DV)
Nut butters, like peanut butter, can also contribute to your magnesium intake, with two tablespoons providing roughly the same amount as a serving of whole peanuts. Furthermore, the healthy unsaturated fats found in nuts can help reduce the risk of cardiovascular disease.
3. Beans
Beans are not only versatile and affordable but also an excellent source of magnesium. A one-cup serving (which equals two servings) of cooked beans provides the following:
- Kidney Beans: 69 mg (16% DV)
- Baked Beans: 69 mg (16% DV)
- Lima Beans: 126 mg (30% DV)
Beyond magnesium, beans are also rich in B vitamins, iron, potassium, plant protein, and fiber, including soluble fiber that can help lower cholesterol and regulate blood sugar levels.
4. Soy Products
Soybeans are a nutritional powerhouse, and magnesium is among the many nutrients they offer. Here’s the magnesium content in various soy products:
- Firm Tofu (1/4 block): 47 mg (11% DV)
- Soymilk (1 cup): 61 mg (15% DV)
- Soy Nuts (1 ounce): 41 mg (10% DV)
- Edamame (1/2 cup cooked): 50 mg (12% DV)
Soy is also one of the few plant-based sources of complete protein, meaning it contains all the essential amino acids in the proportions your body needs. Other beneficial nutrients found in soy include folate, calcium, potassium, and zinc.
5. Seafood (Fatty Fish)
Fatty fish like salmon, tuna, mackerel, and trout are well-known for their omega-3 fatty acids, and they also provide a decent amount of magnesium.
Here’s the magnesium content in a 3-ounce serving of various fatty fish:
- Atlantic Salmon (cooked): 26 mg (6% DV)
- White Tuna (canned): 28 mg (7% DV)
- Yellowfin Tuna (cooked): 36 mg (9% DV)
- Atlantic Mackerel (cooked): 83 mg (20% DV)
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Atlantic salmon provides both magnesium and omega-3 fatty acids.
These healthy fatty fish are also high in protein and are among the few food sources of vitamin D.
6. Whole Grains
Whole grains are vital sources of dietary fiber and magnesium. Boost your daily magnesium intake with the following:
- Quinoa (1 cup cooked, which is two servings): 118 mg (28% DV)
- Brown Rice (1 cup cooked, which is two servings): 86 mg (20% DV)
- Shredded Wheat (2 large biscuits): 61 mg (15% DV)
- Whole Wheat Bread (1 slice): 23 mg (5% DV)
Opting for whole grains ensures you’re getting a wide array 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, such as spinach, kale, romaine lettuce, collard greens, watercress, and bok choy, offer varying amounts of magnesium.
To illustrate the range of magnesium content, consider these examples of kale and spinach:
- 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)
Leafy greens are also an excellent source of fiber, folate, vitamins A, C, E, and K, iron, and potassium.
8. Fruits
Certain fruits can contribute to your daily magnesium intake. Here’s the amount of magnesium you’ll find in some popular choices:
- 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 or low-fat milk can also contribute to your magnesium intake. Here’s the magnesium content:
- Milk (1 cup): 24-27 mg (6% DV)
- Plain Yogurt (8 ounces): 42 mg (10% DV)
Dairy products are also excellent sources of calcium.
10. Dark Chocolate
Dark chocolate is a delicious way to boost your magnesium intake, particularly when it has a higher cocoa content. One ounce of dark chocolate with 70% to 85% cacao solids provides 64.6 mg of magnesium (about 20% of the daily recommended amount), while 60% to 69% cacao solids offers 49.9 mg.
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Dark chocolate with a high cacao percentage is a good source of magnesium and antioxidants.
Chocolate is derived from cocoa beans, and dark chocolate is labeled with the percentage of cocoa it contains. Dark chocolate is also rich in flavonoids, plant-based substances that may reduce inflammation, protect nerves, and help lower the risk of heart disease and cancer.
Beverages High in Magnesium
Besides food sources, some beverages can help increase your magnesium intake:
- Tap water, mineral water, or bottled water (magnesium content varies)
- Orange juice
- Soy milk
Magnesium-Rich Meal Ideas
To easily incorporate more magnesium into your diet, consider these meal ideas:
- Breakfast: Low-fat Greek yogurt with a banana or 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 the proper function of your body’s organs. A deficiency can lead to symptoms such as fatigue, muscle cramps, spasms, weakness, and abnormal eye movements. Certain medical conditions and medications can reduce magnesium absorption, making it harder to maintain adequate levels. These include age, gastrointestinal diseases, diabetes, alcohol dependence, hypertension, and certain medications.
Should I Take Magnesium Supplements?
While incorporating magnesium-rich foods is ideal, some individuals may benefit from supplements to boost their intake. The need for supplements depends on factors like age, diet, and overall health. However, it’s essential to consult with your healthcare provider before starting any new supplement regimen.
Magnesium supplements come in different forms, including magnesium citrate, magnesium oxide, and magnesium chloride. The best form for you will depend on your specific needs.
In Conclusion
Magnesium is an essential mineral that plays a critical role in maintaining overall health. By incorporating a variety of magnesium-rich foods into your diet, you can help ensure you’re meeting your daily requirements. Remember to consult with your healthcare provider before making any significant changes to your diet or starting a new supplement.
