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Magnesium Rich Foods

Magnesium is one of our body’s essential minerals for various functions, such as maintaining heart rhythm, working of muscles, building bones, and functioning nerves. Without an adequate amount of magnesium in the body the nerves can’t send and receive messages as they should, the muscles won’t work correctly, and the blood sugar levels may also spike. Another crucial factor to note is that your body doesn’t make magnesium on its own. The amount of magnesium you need depends on your age and gender. A woman in her 20’s may need 310 mg of magnesium daily. Whereas a man under the age of 30 may require 400 mg of magnesium on a daily basis.

However, you can get magnesium from supplements, but it is suggested to receive them naturally through magnesium-rich food items. Here, we’ve brought 9 healthy food items with loads of magnesium.

Dark Chocolate

What if we tell you chocolate can serve many functions apart from serving your sweet tooth? Yes, that’s right, dark chocolate is a magnesium powerhouse and it has 64 mg of magnesium in an ounce of serving. Also, you’ll get copper, iron, and manganese, and prebiotic fiber in dark chocolates. But make sure you select a product that contains at least 70% cocoa to reap all the benefits.


It is a popular fruit that is very rich in magnesium. You can consume them fresh by adding in salads or sandwiches. Adding half avocado to your diet can provide you with potassium which can help with blood pressure issues. 


If you are a vegan or just avoiding meat, tofu is an excellent meat substitute. Just half a cup of tofu can give you 37 mg of magnesium. Tofu is also loved for its protein content and also because one serving of tofu can provide you with 10 grams of protein.

Whole Grains 

By this, we mean oats, barley, and quinoa are excellent sources of nutrients and have magnesium loads in them. One ounce or 28 grams of serving can give you up to 65 mg of magnesium. Adding whole grains to your diet has more than one advantage. They keep your diet regulated and eliminate the risk of heart diseases.

Leafy Vegetables 

Magnesium is present in green leafy vegetables like spinach, kale, collard greens, and swiss chard. Just one cup of spinach, and you’ll get around 157 mg of magnesium, which is a very high amount. This makes leafy greens the highest source of magnesium.


Bananas provide magnesium and potassium in high amounts that can lower blood pressure and improve overall heart health. You also get manganese, fiber, Vitamin C, and Vitamin B6. Ensure you do not eat ripe bananas if you have diabetes because they are rich in sugar and carbs.

Almonds and Cashews 

Almonds and cashews are among the most power-packed nutrients filled with the goodness of anti-inflammatory properties and magnesium content. One ounce of almonds can give you 80 mg of magnesium. Whereas eating cashews will provide you with 74 mg of magnesium per gram. Also, the anti-inflammatory properties will keep your heart in good condition by lowering cholesterol. These nuts also help in reducing weight by curbing your appetite.


Seeds like flax, chia, and pumpkin contain a high amount of magnesium. More specifically, pumpkin seeds are a significant source of magnesium with 150 mg in one serving. With this, they are rich in omega 3 fatty acids, iron, and monounsaturated fats. Besides, they are incredibly high in fibers.


Legumes are a family of nutritional-dense plants. You’ll get many nutrients from them, including magnesium. For instance, a cup of black beans will give you 120 mg of magnesium. If you’re a vegan, legumes can be a good source of potassium, iron, and protein for you.


The Bottom Line

Having the right amount of magnesium in your diet will give you more than one benefit. Consuming magnesium-rich food is linked with lowering blood pressure and improving overall heart health. In addition, magnesium is involved in the body’s use of insulin, and people with type II diabetes tend to lack magnesium. Correcting this deficit can increase insulin sensitivity can prevent harmful risks of type II diabetes.

With these, there are certain precautions you need to take according to your body type. That’s why we’d suggest you research and plan your diet accordingly.