9 Magnesium-Rich Foods That Are Super Healthy

Magnesium is considered one of the most vital mineral, but the only problem is that our bodies cannot produce the mineral itself. We have to supply our body with magnesium through food every day. 

Magnesium  is involved in over 600 enzymatic reactions including energy metabolism and protein synthesis.  Unfortunately not many people reach the reference daily intake (RDI) of 400 mg. [1]

A report published by WHO (World Health Organization) states that less than 60 percent of adults in the United States meet the adequate intake values. [2]

A deficiency of the magnesium can have a negative impact such as anxiety, eye tics, insomnia, muscle cramps, numbness, seizures, abnormal heart rhythms, coronary spasms and poor tolerance to stress issues among others. [3]

If you are unaware about goodness of magnesium I strongly recommend you to these amazing health benefits of magnesium.

Yet, you can easily meet your daily needs by eating foods like nuts, seeds, fish, beans, whole grains, avocados, yogurt, bananas, that are high in magnesium.

Here are 9 healthy foods that are high in magnesium.

1. Avocados

Avocado are not only delicious but are also great source of magnesium. In fact a single medium size avocado provides 58 mg of magnesium, which is about 15% of the RDI. [4]

Various studies have found that consuming avocado can help reduce inflammation, increase feelings of fullness after meals and also improve cholesterol levels. [5] [6] [7]

Additionally they are also packed with heart healthy fat monounsaturated fat along with potassium, B vitamins, vitamin K and fiber. You can add them in sandwiches, blend them in smoothie or simply crush them to guacamole.

2. Fatty Fish

Fatty fishes like salmon, tuna, mackerel and halibut, are naturally great source of magnesium. In fact half a fillet (178 grams) of salmon is packed with 53 mg of magnesium, which is about 13% of the RDI. [8]

A handful of studies have found that eating fatty fish might decreased risk of several chronic diseases, particularly heart disease like strokes, heart failure and more. [9] [10] [11] [12]

Fatty fishes like tuna and salmon are also great source of Omega-3 fatty acids, and several other nutrients like potassium, selenium, and B vitamins. You can simply fry them, roast them, or add in your next pasta dish.

3. Bananas

You believed bananas are only known for potassium, however they are also rich in magnesium. In fact one large banana packs around 37 mg, or 9% of the RDI . [13]

Bananas are also known to lower blood pressure and are linked to a reduce the risk of heart disease like strokes. Thanks to the Potassium and other minerals that make them great to eat. [14]

Moreover they are also rich in vitamin C, vitamin B6, manganese and fiber. You can simply enjoy them in smoothie, add them in fruit salad, caramelize them in sugar or have them as they are.

4. Nuts

What's more healthier than a handful of nuts for snacks. Nuts like almonds, walnuts, cashews and Brazil nuts, are packed with magnesium. In fact 1-ounce (28-gram) serving of cashews contains around 82 mg of magnesium, or 20% of the RDI. [15]

Studies have found that nuts may not only improve blood sugar and cholesterol levels, but they also have anti-inflammatory properties that is beneficial for heart health. [16] [17] [18] [19]

Additionally they are packed with several other nutrients like iron, potassium, zinc, calcium and fiber. You can add them on top of salad to give extra crunch, pulse them in smoothie, or have them for snacks.

5. Dark Chocolate

Dark chocolate is not only delicious but is healthy too. More importantly it is rich in magnesium, with 64 mg in a 1-ounce (28-gram) serving — that’s 16% of the RDI . [20]

Studies have found that dark chocolate is rich in flavanols, which are powerful antioxidant compounds that help prevent LDL cholesterol (bad) from oxidizing and sticking to the cells lining your arteries, thereby reducing Risk of heart disease.  [21] [22]

Additionally they are also rich in copper and manganese and contains prebiotic fiber that feeds your healthy gut bacteria. You can add them in bowl of oats, blend them in smoothie, or enjoy them when you need extra energy.

6. Legumes

Legumes like lentils, beans, chickpeas, peas and soybeans, are one of the best source of plant based protein and is packed with several nutrients including magnesium. In fact just 1-cup serving of cooked black beans contains an impressive 120 mg of magnesium, which is 30% of the RDI . [23]

Various studies have found that, legumes are rich in fiber and have a low glycemic index (GI), they may lower cholesterol, improve blood sugar control and decrease heart disease risk. [24]

Additionally they are delicious and easy to add in your diet. You can add them in salad for extra crunch, add them in soup, mix them with vegetables, or cook  them according.

7. Seeds

Seeds like flaxseed, pumpkin and chia seeds, are chocked with nutrients and fiber. In fact just 1-ounce (28-gram) serving  of pumpkin seed provide around 150 mg of magnesium, which is 37% of the RDI. [25]

Seeds are also rich in antioxidants, which protect your cells from harmful free radicals produced during metabolism. Several studies have also found that flaxseeds in particularly may help reduce cholesterol and may have benefits against breast cancer. [26] [27] [28] [29]

Additionally they are rich in fiber that will keep you full for long time. You can add them in Smoothie, in bowl of salad, in sweets, or munch on them when hungry.

8. Tofu

Tofu has gained it's popularity due to its high protein content specially for vegetarians. A 3.5-ounce (100-gram) serving has 53 mg of magnesium, which is 13% of the RDI . [30]

Several studies have found that eating tofu may protect the cells lining your arteries and reduce your risk of stomach cancer. 

[31] [32]

Additionally they are also rich in calcium, iron, manganese and selenium. You can grill them roast them, add in roles, or cook them accordingly.

9. Other Food Rich In Magnesium

Here are 10 healthy foods that are high in magnesium.

Wheat bran

Spinach, cooked

Swiss chard, cooked

Amaranth

Buckwheat groats/kasha

Quinoa

Spirulina

Figs, dried

Yogurt or kefir

Mung beans

Add Magnesium Right Now:

Looking for an instant boost of magnesium, don't worry! we have got you. Try this delicious smoothie that is packed with magnesium and is easy to prepare.

Magnesium-Boosting Strawberry Smoothie. (Servings: 2 )

Nutrition Facts

Per Serving- 157 calories; protein 1g ; carbohydrates 25g ; fat 7g ; cholesterol 0mg ; sodium 13mg : Sugar  16g : Fiber 3g.

Ingredients

• 1/4 cup frozen pineapple or frozen mango
• 1/4 cup frozen strawberries
• 1 frozen banana
• 1 small orange peeled
• 1 oz. Kids Calm Multi
• 1 tbsp coconut oil optional
• 2 cups filtered water

Procedure: 

Toss all the fresh ingredients in a blender and pulse them until you have a desirable texture, pour in your favourite bowl, top them with your favourite garnish, and you are ready to enjoy!

Cheers! 🥂

The Bottom Line

Magnesium is an essential nutrients that you may not be getting enough of. Thankfully, there's a list of healthy and delicious food that will give you all the magnesium you need.

Try getting as much magnesium as possible from your diet by eating magnesium-rich foods instead of supplements unless you have a deficiency. In case you are taking suppliment consult your health care expert.

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