Overview
Magnesium plays a crucial role in the intricate dance of biochemical processes within our bodies, impacting everything from blood pressure regulation and muscle function to protein synthesis and energy production.
Notably, it contributes significantly to bone health, reducing the risk of fractures and osteoporosis. Despite its importance, research indicates that 75% of Americans fall short of their daily magnesium needs, set at around 400 mg.
A deficiency in magnesium can manifest in various symptoms, some of which may overlap with other health conditions. From muscle twitches, numbness, and joint problems to insomnia, anxiety, and high blood pressure, the effects of magnesium deficiency are wide-ranging.
The good news is that magnesium is abundant in a wide variety of both animal and vegetarian foods, making it easy to meet your daily needs through a well-balanced diet.
In this guide, we’ll explore the top 10 natural, healthy sources of magnesium, providing a roadmap for effortlessly incorporating these nutrient-rich foods into your daily meals for optimal well-being.
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1. Dark Chocolate
Indulging in a square of dark chocolate isn’t just a delightful treat for your taste buds; it’s also a secret trove of magnesium. This bittersweet delight contains about 64 mg of magnesium per ounce (16% of the Daily Value), providing a pleasant way to boost your magnesium intake.(1)
Moreover, the benefits of dark chocolate transcend its magnesium content. This delectable treat emerges as a nutrient powerhouse, boasting substantial amounts of iron, manganese, copper, dietary fiber, and zinc.
Furthermore, dark chocolate contributes significantly to cardiovascular health. Rich in flavones, a specific type of flavonoids renowned for its powerful antioxidant properties, it effectively contributes to reducing the risk of heart disease. These compounds act by preventing the oxidation of LDL cholesterol and preventing it from adhering to the cells lining the arteries.(2)
That being said, moderation is key. Enjoying a small serving of high-quality dark chocolate with at least 70% cocoa content ensures you reap the magnesium benefits without excess sugar and calories. So, savor the richness of dark chocolate and let it be your guilt-free magnesium fix.
2. Nuts
Dive into the world of nuts and you’ll discover a treasure trove of magnesium. These crunchy bites are not only a satisfying snack but also a good supply of this essential mineral.
Brazil nuts, in particular, steal the show with 107 mg of magnesium per ounce, accounting for 25% of the DV. For the same one-ounce serving, cashews provide 82 mg, and almonds provide 76 mg.(3)(4)(5)
Beyond magnesium, nuts bring a range of nutritional benefits. They contain healthy fats, protein, and dietary fiber, making them a wholesome addition to your diet. Additionally, nuts are known to promote heart health by reducing cholesterol levels and supporting overall cardiovascular well-being.
Keep in mind that while nuts are nutrient-dense, they are also calorie-dense. Therefore, moderation is key. Incorporate a handful of nuts into your daily routine to savor the magnesium goodness without overindulging in calories.
3. Leafy Greens
Leafy greens, often celebrated for their abundance of vitamins and minerals, stand out as another green ticket to magnesium-rich nutrition. Spinach, kale, beet greens, and Swiss chard are among the green powerhouses that contribute to your magnesium intake.
Spinach, a versatile leafy green, packs approximately 79 mg of magnesium per 100-gram. Meanwhile, beet greens and Swiss chard provide around 70 mg and 81 mg per the same serving, respectively. Incorporating these leafy greens into your meals not only adds a delightful splash of color and flavor, but also ensures a magnesium boost.(6)(7)(8)
In addition to magnesium, leafy greens offer a plethora of health benefits. They are rich in vitamins A, C, and K, as well as iron and folate. The fiber content improves digestion, while the antioxidants contribute to disease prevention overall well-being.
Whether tossed into salads, sautéed as a side dish, or blended into smoothies, leafy greens are a versatile and nutrient-packed addition to your diet. Let these vibrant greens be your ally in achieving a magnesium-rich and healthful eating routine.
4. Seeds
Seeds may be small in size, but they are regarded to be one of the richest and healthiest sources of magnesium. Hemp, pumpkin, sesame, flax, and chia seeds stand out as nutrient-packed powerhouses, each adding significantly to your daily magnesium intake.
At the forefront, hemp seeds claim the crown, with three tablespoons providing a substantial 210 mg of magnesium, covering half of your daily requirements. Following closely, pumpkin seeds contain 150 mg, flax seeds 111 mg, sesame seeds 101 mg, chia seeds 95 mg, and sunflower seeds 91 mg, per one-ounce serving.(9)
You can check out the full list of the top magnesium-rich nuts and seeds here.
Beyond magnesium, seeds offer a wealth of nutritional benefits. They are rich in fiber, which helps to maintain a healthy gut flora and digestive well-being.
As versatile additions to your meals, seeds can be sprinkled on salads, yogurt, or incorporated into smoothies, making them an easy and tasty way to increase your magnesium intake.
5. Fatty Fish
Fatty fish like salmon, tuna, halibut, and mackerel are excellent sources of magnesium. A 112-gram fillet of raw Atlantic mackerel, for instance, offers a generous 85 mg of magnesium (20% of the Daily Value), while a 3-ounce (85-gram) serving of wild Atlantic salmon contributes 31.4 mg (nearly 7% of the DV).(10)(11)
This magnesium-rich bounty of fatty fish aligns with their broader nutritional profile, providing zinc, selenium, vitamin D, copper, calcium, phosphorus, iodine, iron, B vitamins, potassium and high quality proteins.
The holistic nutritional profile of fatty fish extends its benefits to heart, vision, and brain health, while also mitigating inflammation, reducing the risk of arthritis, and potentially lowering the likelihood of depression, Alzheimer’s, dementia, and diabetes.(12)(13)(14)(15)
6. Certain Fruits
Sailing from the oceanic depths of fatty fish to the refreshing orchards of fruits, the spectrum of magnesium-rich foods continues its expansive journey. While fruits are generally thought to contain lower magnesium levels, a few options stand out as commendable suppliers of this essential mineral, with avocados and bananas taking the lead.
A medium-sized avocado (around 201 grams) provides 58 mg of magnesium, which is equivalent to 14% of the DV. In contrast, a large banana (around 136 grams) has 37 mg, covering 9% of the DV.(16)(17)
Beyond their magnesium content, avocados and bananas bring an additional nutritional boon by being rich in potassium. This essential mineral has garnered significant attention for its association with reduced blood pressure, thereby contributing to a lower risk of heart disease.(18)
For those looking to diversify their choices, additional magnesium-rich fruits, albeit in slightly lower amounts, include dried figs, dates, raspberries, and kiwi, offering a delicious variety to the range of magnesium-rich fruit options.
7. Legumes
Legumes, a diverse family of plants that includes beans, lentils, and chickpeas, are notable contributors to magnesium intake. Among these, black beans, kidney beans, and lentils emerge as standout sources of this essential mineral.
One cup of cooked black beans, for instance, offers a substantial 120 mg of magnesium, covering about 29% of the DV. Similarly, a cup of cooked lentils provides around 71 mg, constituting approximately 17% of the DV.(19)(20)
Incorporating legumes into your diet not only enhances magnesium intake, but also provides a myriad of other nutrients, including protein, fiber, and various vitamins and minerals.
This leguminous addition further enriches the range of magnesium-rich foods, providing a healthy and nourishing option for those seeking dietary diversity.
8. Whole Grains
As we dive into the world of whole grains, we discover a range of magnesium-rich options. Grains such as wheat, rice, barley, cornmeal, oats, and pseudo-grains like quinoa and buckwheat take center stage.
Buckwheat, in particular, shines out, providing an impressive 393 mg of magnesium in one cup, meeting 94% of your daily needs. These grains not only offer magnesium, but they also include like fiber, iron, zinc, copper, selenium, manganese, and B vitamins.(18)
Now, here’s a revelation for people with celiac disease or gluten intolerance – many of these wholesome grains are gluten-free, namely quinoa, oats, buckwheat, rice, and corn in its natural form. Research indicates that incorporating these whole grains into your diet can reduce the risk of heart disease and inflammation.(19)(20)
Additionally, the fiber content of whole grains is beneficial for blood sugar control, making them a smart choice for people with diabetes. As we explore magnesium-rich foods, whole grains stand out not only for their magnesium content, but also for being a nutritious and integral part of a healthy diet.(21)
9. Tofu
Tofu, also known as bean curd, is a versatile and popular soy-based food. It is a rich source of various nutrients, including protein, iron, calcium, and also magnesium.
A 3.5 oz (100 gram) serving provides 58 mg of magnesium, which is equivalent to 14% of the DV. Additionally, tofu is a great plant-based protein option, containing about 35% of your daily protein needs, making it a quite suitable choice for vegetarians and vegans.(22)
Additionally, this same serving size is estimated to contain 53% calcium, 15% iron, 14% zinc, 42% copper, 51% manganese, 32% selenium and 36% omega-3 fatty acids. Tofu is also considered a complete protein food as it contains all nine amino acids that the body cannot make on its own.
10. Dairy Products
Dairy products, such as milk, cheese, and yogurt, are excellent sources of magnesium. A 16-ounce (488-gram) glass of milk contains about 49 mg of magnesium, while a single slice of cheddar cheese provides around 7 mg.(23)
Yogurt is another magnesium-rich dairy option, with one cup delivering approximately 30 mg. In addition to magnesium, dairy products are rich in calcium, phosphorus, and other essential nutrients that contribute to overall bone health.
However, for individuals who are lactose intolerant or follow a dairy-free diet, alternative sources of magnesium should be explored.
Watch Out for Phytic Acid !
Many of the foods mentioned earlier, such as grains, legumes, nuts, and seeds, contain phytic acid. This naturally occurring substance in plant-based foods is often referred to as an “anti-nutrient” because it can hinder the absorption of minerals, despite having its own health benefits. Fortunately, there are effective methods to reduce phytic acid levels in foods:
Soaking: A study indicates that soaking legumes and grains overnight can significantly decrease phytic acid content.
Sprouting: Another efficient technique involves sprouting or germinating seeds, grains, and legumes, which helps reduce an important percentage of phytic acid levels.(24)
Fermentation: The lactic acid fermentation of cereal flours has been shown to break down phytates, thanks to the organic acids produced by Lactic Acid Bacteria (LAB).(25)
Moreover, some studies suggest that consuming foods rich in vitamin C during the same meal as those containing phytic acid can substantially reduce phytate content and enhance mineral absorption.