Skip to content

10 foods rich in magnesium: list of healthy natural products that can meet your daily needs.

Since nutrients such as magnesium are extremely important to the body, certain magnesium-rich foods could counteract any nutritional deficiencies when consumed . Many people do not reach the recommended daily intake of 400 mg, and magnesium controls numerous processes in maintaining health. Nevertheless, you can easily meet your daily needs by consuming healthy products high in magnesium. So, here are 10 natural foods for magnesium deficiency that are suitable for regular consumption.

How to add magnesium-rich foods to your daily menu

specific magnesium-rich foods to eat daily

It is quite important to know which foods are rich in magnesium. This is because this is an essential mineral that you may not be getting enough of. Fortunately, many delicious natural products will provide you with all the magnesium your body needs for the day. While you’re at it, make sure to eat a balanced diet and increase your intake of the foods listed below for magnesium deficiency. This way, you can maintain robust health and significantly improve your overall condition.

Why dark chocolate contains magnesium

this is how dark chocolate can provide magnesium on a daily basis

Dark chocolate can be as healthy as it is delicious for many people. This is very rich in magnesium, with 64 mg in a serving of about 3o grams. This is 16% of the recommended daily allowance. Dark chocolate is also a rich source of iron, copper and manganese. It also contains prebiotic fiber , which feeds many benign and healthy gut bacteria in the microbiome. In addition, the high content of cocoa provides useful antioxidants. These are nutrients that neutralize free radicals and harmful molecules that can attack your cells and lead to disease. Dark chocolate is also particularly beneficial for heart health because it contains flavonols, which are powerful antioxidant compounds. Accordingly, they prevent “bad” LDL cholesterol from oxidizing and sticking to the cells that line your arteries. To get the most out of the benefits of dark chocolate, choose a product that contains at least 70% cocoa. A higher percentage would be even better.

Consume foods rich in magnesium like avocado

unsaturated fats from avocado healthy for the body as breakfast

The avocado is an incredibly nutritious natural product and a tasty source of magnesium. One medium-sized fruit provides 58 mg of magnesium, which can cover 15% of the recommended daily requirement. In addition, avocados are still rich in potassium, B vitamins and vitamin K. Unlike most fruits, they are also rich in fat, and especially heart-healthy monounsaturated fatty acids. In addition, avocados are an excellent source of fiber. In fact, 13 of the 17 grams of carbohydrates in an avocado come from fiber, making them very low in digestible carbohydrates. Studies have shown that eating avocados can reduce inflammation, improve cholesterol levels and increase feelings of fullness after meals.

Which nuts contain the most magnesium

nutritious nuts magnesium excellent sources


Many varieties of nuts are nutritious and tasty. However, the types of nuts that are particularly rich in magnesium include almonds, cashews and Brazil nuts. For example, a 30-gram serving of cashews contains about 80 mg of magnesium, or 20% of the recommended daily allowance. Most nuts are also a good source of fiber and monounsaturated fat and have been shown to improve blood sugar and cholesterol levels in diabetics. Brazil nuts are also extremely rich in selenium. In fact, only two Brazil nuts provide more than 100% of the daily allowance for this mineral. In addition, nuts are anti-inflammatory, good for heart health, and can reduce appetite when eaten as a snack.

Why you should choose legumes as a source of magnesium

prepare legumes like green beans and peas as healthy dishes

Legumes are a family of nutrient-rich plants that include lentils, beans, chickpeas, peas and soybeans, for example. They are very rich in many different nutrients, including magnesium. For example, one cup of cooked black beans contains an impressive 120 mg of the mineral, which is 30% of the recommended daily intake. In addition, legumes are rich in potassium and iron, making them an important source of protein for vegetarians or vegans. Because such magnesium-rich foods are also rich in fiber and have a low glycemic index, they can lower cholesterol levels, improve blood sugar control, and reduce the risk of heart disease. For example, a fermented soybean product called natto is considered an excellent source of vitamin K2, which is important for bone health.

How to eat tofu as a source of magnesium

tofu made from soy as a substitute for animal protein for vegetarians


Tofu is a staple in the vegetarian diet due to its high protein content. The product is made by pressing soy milk into soft white curd and is known by its name worldwide. Accordingly, a serving of about 100 grams contains 53 mg of magnesium, which would cover 13% of the daily requirement. In addition, such a serving provides 10 grams of protein and thus 10% or more of the recommended daily amount of calcium, iron, manganese and selenium. Some studies indicate the health benefits of tofu. Research shows that eating tofu protects the cells that line your arteries, as well as reduces the risk of stomach cancer.

Eat nutritious seeds as a magnesium-rich food

flaxseed with many health benefits and full of fiber

There’s no doubt that seeds could be incredibly healthy for the body. Many of them, including flax, pumpkin and healthy chia seeds , contain high amounts of magnesium. Pumpkin seeds, however, are a particularly good source of the nutrient, with 150 mg in a serving of about 30 grams, which is a whopping 37% of the daily dose. Seeds are also rich in iron, monounsaturated fatty acids and omega-3 fatty acids, as well as extremely high in fiber. In fact, almost all of the carbohydrates in seeds come from fiber. They also contain antioxidants that protect your cells from harmful free radicals produced during metabolism. It has also been shown by researchers that flax seeds lower cholesterol and may have benefits against breast cancer.

Benefiting from the magnesium in cereals and whole grains

healthy cereals and whole grains as a source of important vitamins and minerals

The most common grains include wheat, oats and barley, as well as pseudocereals such as buckwheat and quinoa. Accordingly, such whole grains are also excellent sources of many nutrients, including magnesium. A serving of 30 grams of dry buckwheat contains 65 mg of magnesium, which is 16% of the recommended daily allowance. Many whole grain products are also rich in B vitamins, selenium, manganese and fiber. Whole grain products have been shown in controlled studies to reduce the risk of heart attack and prevent inflammation. Pseudocereals such as buckwheat and quinoa contain even more protein and antioxidants than traditional grains such as corn and wheat. They are also gluten-free, making them suitable for people with celiac disease or gluten sensitivity.

Here’s how fatty fish can provide magnesium

salmon as a fatty fish magnesium rich source omega 3 fatty acids

Fish, and especially fatty fish, is also incredibly nutritious. Many types of fish are rich in magnesium, including salmon, mackerel and halibut. Half a salmon fillet (about 180 grams) contains 53 mg of magnesium, which could provide 13% of your daily needs. Such a piece also provides the body with an impressive 39 grams of high-quality protein. Furthermore, fish is rich in potassium, selenium, B vitamins and various other nutrients. A high consumption of fatty fish has been linked to a reduced risk of several chronic diseases, and specifically heart disease.

How you can get magnesium for the body through bananas

eat bananas daily as potassium and magnesium rich foods

Bananas are one of the most popular fruits in the world. They are best known for their high potassium content, which can lower blood pressure and is associated with a reduced risk of heart disease. However, this popular type of fruit is also an excellent source of magnesium. One large banana contains 37 mg, or 9% of the recommended daily allowance. In addition, bananas provide the body with vitamin C, vitamin B6, manganese and fiber. However, ripe bananas also contain more sugar than most other fruits, which may not make them recommended for people with diabetes. However, a large portion of the carbohydrates in unripe bananas is resistant starch , which is not digested and absorbed. Accordingly, resistant starch can lower high blood sugar, reduce inflammation and improve gut health.

Consume magnesium-rich foods like leafy greens.

leafy vegetables healthy for the body and food against magnesium deficiency

Leafy greens are extremely healthy, with many plant varieties loaded with magnesium. Greens with significant amounts of magnesium include kale, spinach, collard greens, kohlrabi and mustard. For example, one cup of cooked spinach contains 157 mg of magnesium, or 39% of the recommended daily allowance. In addition, green leafy vegetables are an excellent source of several nutrients, including iron, manganese, and vitamins A, C, and K. Leafy vegetables also contain many beneficial phytochemicals that can protect your cells from damage and reduce the risk of cancer.