10 Food Sources of Magnesium You Should Eat

Magnesium is an important cofactor for over 300 enzymatic reactions in the human body. It plays a role in energy production, nerve function, muscle function, bone health, heart health, blood sugar regulation, and electrolyte balance [1].

To maintain optimal health, it’s important to have a balanced diet that includes magnesium-rich foods such as green leafy vegetables, nuts, seeds, whole grains, and legumes.

In its basic form, magnesium is a glossy, silvery-white metal that is lightweight, ductile, and highly reactive.

Owing to its strong reactivity, magnesium is not found in nature as a free element. Still, it is often coupled to other elements in the form of compounds, such as magnesium oxide or magnesium sulfate.

Benefits of magnesium

Magnesium is a vital element that offers several advantages to enhance general health and well-being. Some of the key benefits of this element include:

Energy generation: Magnesium is involved in creating adenosine triphosphate (ATP), the major energy source for cells, which supports many cellular functions and overall energy levels.
Nerve function: Magnesium helps control nerve impulse transmission by functioning as a cofactor for neurotransmitters, helping to a healthy nervous system and avoiding excessive neuron excitement [2].
Bone health: Magnesium is vital in maintaining strong bones and structure because it involves important calcium and vitamin D metabolisms for bone health.
Cardiovascular health: Maintaining electrical function and regulating blood pressure, helping prevent heart diseases such as hypertension and atherosclerosis, helps magnesium support a healthy heart.
Blood sugar regulation: Magnesium has a role in glucose and carbohydrate metabolism, which improves insulin sensitivity and lowers the risk of type 2 diabetes by maintaining appropriate blood sugar levels.
Enzyme function: More than 300 enzymatic events in the body require magnesium as a cofactor. These biochemical processes include DNA synthesis, protein synthesis, and cell signaling.
Muscle function: Magnesium regulates the movement of calcium ions into and out of muscle cells, ensuring normal muscle contraction and relaxation and avoiding cramps, weakness, and other associated problems.
Electrolyte balance: Magnesium is a necessary electrolyte that keeps the equilibrium of other electrolytes (sodium, potassium, and calcium) required for healthy cellular activity.
Sleep quality: By controlling the generation of melatonin, the sleep hormone, and supporting the action of GABA, a neurotransmitter that encourages relaxation, magnesium is known to aid in relaxing and may enhance sleep quality [3].
Mood and stress regulation: Since magnesium synthesizes and operates neurotransmitters like serotonin, contributing to positive sensations of well-being, it stabilizes mood and reduces stress.

10 magnesium-rich foods

Several foods contain magnesium, including both plant-based and animal-based diets. Here are 10 foods high in magnesium:

1. Leafy green vegetables

A fantastic source of magnesium and other necessary vitamins and minerals is leafy green veggies [4]. The following are some of the best leafy greens for magnesium:

Spinach: Significant magnesium levels may be found in raw and cooked spinach, while cooked spinach has a greater concentration because of its lower volume.
Swiss chard: Another great source of magnesium is Swiss chard, which contains many other vital elements, including vitamins A, C, and K.
Kale: Kale is a nutrient-rich leafy green with a significant magnesium content. Additionally, it has a lot of fiber, antioxidants, and vitamins A, C, and K.
Collard greens: Magnesium, vitamins A, C, and K, calcium, and other vital elements are abundant in collard greens.
Turnip greens: Another leafy green food high in magnesium is turnip greens. They are also an excellent source of calcium, fiber, and vitamins A, C, and K.
Mustard greens: Along with vitamins A, C, and K and other necessary elements, mustard greens also contain a respectable quantity of magnesium.
Beet greens: The leaves of the beetroot plant, known as beet greens, are sometimes disregarded yet are rich in magnesium and other minerals including potassium, calcium, and vitamins A, C, and K.

2. Nuts

A nutrient-dense food, nuts may be a rich source of magnesium and other necessary minerals, healthy fats, and protein [5]. Enjoy nuts as a snack, incorporate them into salads or yogurt, or use them to make nut butter or baked products.

3. Seeds

A nutrient-dense food option, seeds may be a great source of magnesium and other necessary minerals, healthy fats, and protein. Among the best seeds for magnesium are:

Pumpkin seeds: Pepitas, or pumpkin seeds, are among the greatest seed suppliers of magnesium. Additionally, they include a lot of iron, zinc, and good fats.
Chia seeds: Chia seeds include calcium, fiber, omega-3 fatty acids, and a high supply of magnesium.
Flaxseeds: Magnesium, omega-3 fatty acids, and lignans, which are phytochemicals with antioxidant qualities, are all present in flaxseeds in large amounts.
Sunflower seeds: A good source of magnesium, sunflower seeds also include other vital minerals like vitamin E, selenium, and good fats.
Sesame seeds: Sesame seeds are a wonderful source of calcium, copper, healthy fats, and magnesium [6].
Hemp seeds: Although only containing a little magnesium quantity, hemp seeds are great sources of full plant-based protein and omega-3 and omega-6 fatty acids.

4. Whole grains

Adding whole grains to your diet instead of refined grains might help you consume more magnesium. Top whole grains with magnesium content include:

Quinoa: Quinoa is a full-protein source and a gluten-free pseudo-cereal. Magnesium and other necessary elements like iron, potassium, and B vitamins are abundant.
Brown rice: Because it still has the bran and germ layers removed from white rice, brown rice is a rich source of magnesium. Additionally, brown rice offers fiber, vitamins, and other necessary elements.
Whole wheat: Whole wheat is a good source of magnesium, fiber, and B vitamins and may be found in whole wheat bread, pasta, and other goods.
Oats: Oats are a rich source of magnesium, especially in their whole form (like steel-cut or rolled oats). Additionally, they include fiber, protein, and several other crucial nutrients.
Barley: Magnesium is abundant in whole grain barley, especially hulled or hull-less barley. Additionally, it has a lot of fiber and other vital nutrients.
Millet: Magnesium is one of the many important elements in millet, a gluten-free grain high in phosphorus and manganese.
Bulgur: Made from cracked wheat, bulgur is a complete grain high in magnesium, fiber, and B vitamins.

Legumes

Legumes are a great supplement to a balanced diet since they are often high in magnesium. Additionally, legumes are a great source of fiber, several vitamins, minerals, and plant-based protein. Some of the best legumes high in magnesium include:

Chickpeas (garbanzo beans): Magnesium, as well as other vital elements like iron, zinc, and B vitamins, are abundant in chickpeas. They are also a fantastic source of fiber and protein.
Lentils: Along with other crucial elements like iron, zinc, and folate, lentils also contain a sizable quantity of magnesium. They are an adaptable and high-protein legume.
Lima beans: Butter beans, also known as lima beans, are full of fiber, potassium, iron, and magnesium, in addition to other vital elements.

Dark chocolate

Magnesium is well-absorbed in dark chocolate, especially when the cocoa content is high (at least 70%). Flavonoids, another kind of antioxidant found in dark chocolate, have been linked to many health advantages, including promoting heart health and lowering inflammation.

Avocado

Compared to other food sources, avocado does not have a particularly high magnesium content but has a decent quantity of minerals. Around 40–50 mg of magnesium, or 10-12% of the daily requirement for adults, may be found in a medium-sized avocado.

Other crucial minerals like potassium, the vitamins K, C, and E, and good monounsaturated fats are abundant in avocados. Avocados can increase your overall magnesium intake while offering several other health advantages.

Bananas

Magnesium is somewhat present in bananas. About 30-32 mg of magnesium, or 7-8% of the daily requirement for adults, may be found in a medium-sized banana [7]. Although they don’t contain a lot of magnesium, bananas add to your daily mineral intake.

Bananas are a good source of potassium, vitamin C, vitamin B6, dietary fiber, and magnesium. A balanced diet with bananas can give you important nutrients and promote overall health.

Fish

Omega-3 fatty acids, high-quality protein, and magnesium are all in fatty fish like salmon, mackerel, and halibut. Magnesium levels vary across different kinds of fish, especially fatty fish.

Tofu

The soy-based food tofu is a good source of magnesium. A 3.5-ounce (100-gram) portion of firm tofu has 50–60 mg of magnesium, around 12–15% of the adult daily requirement. The kind and stiffness of the tofu will determine how much magnesium is present.

Tofu is a fantastic source of plant-based protein, iron, calcium, and other crucial elements besides magnesium.

It may be a flexible and nourishing addition to a range of cuisines, making it a well-liked option for people following plant-based diets and trying to consume more nutrient-dense foods.