Magnesium-rich Foods – The Best Foods That Have Magnesium

What Is Magnesium, And Why Is it Important?

Magnesium is an essential mineral that is indispensable for many processes in your body. It is central to your body’s energy production, protein synthesis and muscle and nerve function. [1]

So you see, the human body cannot function without magnesium.

Magnesium helps to relax the muscles, calm the nerves and stabilize the heart rhythm. It also helps to regulate blood sugar levels and supports the immune system. [1]

Now, you may ask yourself: How can I ensure I'm getting enough magnesium, and where can I find magnesium? Fortunately, magnesium occurs naturally in food. Many delicious foods are rich in this mineral, which you can easily incorporate into your daily diet.

Let's look at some of these magnesium-rich foods and learn how they can help you boost your health.

Which Foods Are Naturally Rich In Magnesium?

We've compiled some categories of the best foods high in magnesium, including detailed information on the individual foods and their magnesium content. [2]

Legumes

1. Lentils: Lentils are a great source of protein and magnesium. One cup of cooked lentils contains about 71 mg of magnesium. These versatile legumes go well in soups, stews, and salads. Remember to soak the lentils for at least 8–12 hours before preparing them to avoid digestive problems.
2. Chickpeas: Chickpeas provide around 78 mg of magnesium per cup (cooked). They are the base for hummus and are great in salads and curries.
3. Black beans: One cup of cooked black beans contains around 120 mg of magnesium. They are a nutritious addition to burritos, chilli, soups and salads.
4. Soybeans: Soybeans are particularly rich in magnesium, providing around 148 mg per cup (cooked). They taste great in salads, soups, and as a snack in the form of edamame.

Nuts and Seeds

1. Almonds: Almonds are one of the best sources of magnesium among nuts. A portion of 28 grams (about a handful) contains around 80 mg of magnesium. Enjoy them as a snack, or add them to your muesli or dessert.
2. Pumpkin seeds: Pumpkin seeds top even almonds and are true magnesium bombs with around 168 mg of magnesium per 28 grams. They are ideal for snacking or as a topping for salads and yogurt. You can add them to almost any recipe.
3. Cashew nuts: Cashews provide about 83 mg of magnesium per 28 grams. They are perfect as a snack or in Asian dishes.
4. Peanuts: Peanuts offer you about 50 mg of magnesium per 28 grams. They are a popular finger food and go well in savoury main dishes or desserts.
5. Sunflower seeds: Each 28-gram serving provides around 37 mg of magnesium. They make excellent toppings for salads and yogurt.
6. Hazelnuts: Hazelnuts contain about 46 mg of magnesium per 28 grams. They are delicious in muesli, baked goods or as a snack.
7. Linseed: Flax seeds provide about 40 mg of magnesium per tablespoon (10 grams). They are ideal for adding to smoothies, yogurt or baked goods.

Whole Grains & Cereal Products

1. Quinoa: Quinoa is not only gluten-free but also rich in magnesium. One cup of cooked quinoa contains around 118 mg of magnesium. Use it as a side dish or in salads. You can also enjoy quinoa in bulk raw.
2. Brown rice: One cup of cooked brown rice contains around 86 mg of magnesium. It is a nutritious alternative to white rice and goes well as a side dish with vegetable and meat dishes.
3. Oatmeal: Oatmeal provides about 61 mg of magnesium per cup (cooked). They are a perfect breakfast that you can combine with fruit and nuts.
4. Wholemeal bread: Wholemeal bread contains about 46 mg of magnesium per slice. It's a nutritious base for sandwiches and toast.

Green Leafy Vegetables

1. Spinach: Spinach is a real magnesium superfood with around 157 mg of magnesium per cup (cooked). Use it in salads, smoothies, and wraps or as a steamed side dish for main courses.
2. Kale: Kale provides around 24 mg of magnesium per cup (raw). It is ideal for salads, smoothies or crispy chips.
3. Swiss chard: One cup of cooked Swiss chard contains about 150 mg of magnesium. The leafy vegetable is a great side dish or ingredient for soups and casseroles.
4. Broccoli: One cup of cooked broccoli contains about 39 mg of magnesium. It is a versatile and nutritious addition to many dishes.

Fishes

1. Salmon: Salmon contains around 26 mg of magnesium per 100 grams. It is rich in omega-3 fatty acids and makes a wonderful base for main dishes. If possible, go for organic salmon.
2. Mackerel: Mackerel provides about 60 mg of magnesium per 100 grams. This oily fish is particularly healthy, tasty, and rich iessentialnt omega-3 fatty acids and micronutrients.
3. Shrimps: Would you like a shrimp cocktail? Shrimps provide around 33 mg of magnesium per 100 grams. They are a delicious and nutritious base or addition to many dishes.

Fruits

1. Avocados: A medium avocado contains around 58 mg of magnesium. This creamy fruit is versatile, rich in healthy fats, and great as a spread in salads and smoothies.
2. Bananas: Bananas are probably one of the best-known sources of magnesium. A medium-sized banana provides around 32 mg of magnesium. They are a perfect snack and go well in smoothies or as a topping on oatmeal, yogurt and other desserts.
3. Blackberries: One cup of blackberries contains about 29 mg of magnesium. They are ideal as a snack, in muesli or smoothies.
4. Apricots: One cup of dried apricots contains about 71 mg of magnesium. They are a sweet and healthy snack.

Chocolate

1. Dark chocolate: Dark chocolate with a high cocoa content (70-85%) contains around 64 mg of magnesium per 28 grams. A small piece after a meal can satisfy your inner sweet tooth and support your magnesium intake. Great, right?

Try out different recipes and explore which magnesium-rich foods taste best for you. This will help you promote your health and well-being naturally and broaden your culinary horizons.

How Do I Meet My Daily Magnesium Requirements With Food?

Incorporating enough magnesium-rich foods into your diet can ensure you get enough of this important mineral. The daily requirement for magnesium varies depending on age, gender and lifestyle.

According to the National Institutes of Health (NHI) [4], the recommended daily requirement for adults is:

• Women: 300-310 mg per day
• Men: 350-400 mg per day

Is It Possible to Cover My Daily Magnesium Requirements Through Food?

Yes, with a well-rounded and diversified diet, you can cover your daily magnesium requirement with food. Ensure you eat various magnesium-rich foods to get the most out of this essential mineral.

However, depending on eating habits and individual needs, this can be challenging for some people.

These include:

• Increased need: athletes, pregnant women or people under severe stress may have an increased need for magnesium.
• Restricted diet: People with special diets or food intolerances may have difficulty getting enough magnesium from food.
• Health conditions: Certain health problems, such as diabetes or gastrointestinal diseases, can affect the absorption of magnesium in the intestines.

If you suspect you are not meeting your magnesium requirements through your diet, talk to your doctor or CARE Health Coach. They can help you determine if a supplement is a solution for you.

How Do I Know If I Have a Magnesium Deficiency?

Symptoms of a mild magnesium deficiency include muscle weakness, loss of appetite and nausea, while advanced magnesium deficiency can cause muscle cramps, cardiac arrhythmias or high blood pressure. [5]

A magnesium deficiency can be caused by various factors, including insufficient dietary intake, increased excretion by the kidneys or intestines and increased requirements due to stress or physical exertion. [5]

The first signs of a magnesium deficiency are often nonspecific and can easily be overlooked. Other symptoms can include nervousness, sleep irregularities, and headaches.

See a doctor if you suspect you have a magnesium deficiency to get an accurate diagnosis and take appropriate measures to correct the deficiency.