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8 Foods That Are High In Magnesium

Have you ever wondered why your energy levels dip as the day progresses or why it’s so hard to get going in the morning? It might be because you aren’t getting enough magnesium. Magnesium plays a key role in regulating nerve and muscle health, but many people don’t recognize its importance for overall good health. This article will explore how magnesium-rich foods can boost energy and promote better overall well-being—in the hope that by learning more about magnesium and its benefits, you’ll feel inspired to start incorporating more of these nutrient-rich foods into your everyday diet!

Benefits Of Eating Foods High In Magnesium


Magnesium is an essential nutrient that plays a role in numerous bodily functions. Eating foods high in magnesium allows you to better maintain all these vital processes and, as a result, may give you more energy, help metabolism function properly, and enhance mental clarity. Studies have shown that a diet with adequate magnesium levels can reduce inflammation associated with certain chronic diseases and conditions, including asthma, hypertension, strokes, and coronary heart disease.

This mineral helps to balance electrolytes for the smooth functioning of the body’s systems, which is vital for maintaining normal blood pressure levels and preventing diabetes-related issues. There is no denying the many benefits eating foods high in magnesium will bring – it will make you feel physically and mentally healthier.

Foods That Are High In Magnesium

It’s no secret that eating healthy, nutritious foods is key to feeling your best. The amazing thing is many of these foods are also rich in magnesium! Here are some of the top sources:

Dark Chocolate


Dark chocolate can make a surprisingly nutrient-rich snack. Not only is it packed with antioxidants, but it also contains magnesium, one of the essential minerals associated with cardiovascular health. Dark chocolate that contains at least 70 percent cocoa solids is especially high in magnesium, providing 37% of your daily needs per 100g serving.

Eating dark chocolate satisfies cravings and can help meet your daily nutritional requirements for magnesium. Studies have also linked higher intakes of magnesium to a reduced risk for type 2 diabetes and improved brain health – two additional reasons to reach for some delicious dark chocolate!



Your body needs magnesium for many functions, like helping to regulate blood pressure, activating muscles and nerves, and promoting healthy bones. Avocados are an excellent source of magnesium and a powerful superfood due to their wide variety of vitamins and minerals. A single avocado generally contains around 58 milligrams of magnesium, and one serving provides approximately 20 percent of the recommended dietary allowance (RDA) for this mineral.

Avocados also contain abundant amounts of potassium, calcium, iron, copper, manganese, phosphorous, and zinc – all essential for good health. So eat plenty of avocados to get your daily dose of magnesium – whether in a salad or as a dip – you won’t regret it!



Magnesium plays an integral role in many bodily functions and processes, and legumes can help provide a substantial boost in magnesium intake relatively quickly. Legumes, such as beans, lentils, and soybeans, are among the healthiest foods for providing magnesium to the body. Combining legumes with other whole grains can be a great way to get optimal nutrition while adding variety to meals and snacks throughout the day.

When cooking legumes, it is best to soak them overnight before boiling them to reduce their cooking time by half. This also makes digestion easier and increases nutrient availability so the body can take advantage of all that nutritious goodness!



Tofu has long been hailed as a health food staple, thanks to its low-calorie content and the fact that it’s plant-based. And when it comes to getting your daily magnesium intake, tofu is an excellent source! Magnesium helps with muscle mobility, nerve function, and so much more.

A single cup of tofu contains over 80 milligrams of magnesium, but you don’t want to overdo it because consuming too much can cause uncomfortable digestive side effects. If you decide to make tofu part of your daily dieting routine, go for organic, non-GMO products to get all the full nutritional benefits without synthetic additives!

Whole Grains


Whole grains have always been known for their high nutritional value and abundance of vitamins and minerals. One valuable mineral present in whole grains, in particular, is magnesium. Whole grains are one of the most easily accessible foods that provide a substantial amount of magnesium. Two slices of whole wheat toast can provide up to 20% of an adult’s daily magnesium intake.

Other common whole grain sources include oatmeal, brown rice, and couscous, containing around 82 mg, 30 mg, and 66 mg per cup. Therefore, it’s no wonder why whole grains have become a staple in many diets, providing ample amounts of magnesium and other vital nutrients like fiber, B vitamins, healthy fats, and protein all bundled into one.

Leafy Greens


Leafy greens are a wonderful source of magnesium, containing essential minerals that many overlook. Popular choices like kale, spinach, and Swiss chard provide tremendous amounts of magnesium, which plays an essential role in cardiovascular health and aids in the absorption of other vital nutrients in the body.

Magnesium helps to regulate blood sugar levels and can also help prevent migraines from occurring. Leafy greens are extremely versatile, so they can be incorporated into almost any meal with little to no fuss, making them ideal choices for those wanting to consume healthy foods containing high levels of magnesium.


Bananas are a delicious snack, and they also happen to be packed with healthy nutrition. One important nutrient in bananas is magnesium, with each one containing around 32 milligrams of the essential mineral – almost 8% of the daily recommended value. Magnesium is needed for hundreds of biological processes, such as controlling muscle and nerve function, metabolism, and building strong bones.

By incorporating bananas into your diet regularly, you can benefit from good circulation and improved digestion – not to mention the nutritional boost that comes with every serving. With their natural sweetness and powerful nutrients, it’s no wonder bananas continue to be a favorite!



Seeds are an excellent source of magnesium and many other nutrients. Within the seed family, there is a range of varieties, such as Sesame, Pumpkin, Sunflower, Chia, and Flaxseed, all with individual nutritional characteristics that provide several health benefits. This time of year is a great time to refresh your diet, so why not consider adding magnesium-rich seeds to your salads or meals? Just a few teaspoons per day is enough to give you the key nutrients that will boost digestion, stimulate cell growth and help combat anemia.

Moreover, you can reduce fatigue and improve cardiovascular functions by eating more foods high in magnesium – like seeds. So why not welcome the start of warmer days with a nutritious plate full of delicious nutty flavors and all the benefits that come with it?

Incorporate These Foods High In Magnesium Today!

In conclusion, there are many delicious and healthy foods high in magnesium that you can add to your diet. If you decide to make any of these foods part of your daily dieting routine, do so in moderation. All the options mentioned above have unique characteristics and benefits, so start incorporating them into your meals today! Remember – consuming too much can cause uncomfortable digestive side effects.

By making mindful food choices and introducing foods high in magnesium into your diet, you can enjoy the benefits of this essential mineral and work towards a healthier lifestyle. So go ahead and give it a try! Your body will thank you for it later.