10 Magnesium-Rich Foods That Are Super Healthy
Magnesium is a vital mineral that supports over 300 enzyme reactions in the body, yet many people fall short of the recommended daily intake. Thankfully, it’s easy to increase your magnesium levels by eating a variety of nutrient-dense foods.
Here are 10 delicious and magnesium-rich foods to help meet your daily needs.
1. Dark Chocolate
Dark chocolate packs 65 mg of magnesium in a 1-ounce (28 g) serving — that’s 15% of the DV.
- It’s also rich in iron, copper, manganese, and prebiotic fiber, which feeds your gut’s beneficial bacteria.
- Plus, it’s loaded with antioxidants that fight free radicals, reducing cellular damage.
- Flavanols in dark chocolate improve heart health by preventing LDL cholesterol from oxidizing.
Tip: Choose chocolate with 70% or more cocoa solids for maximum benefits.
2. Avocados
One medium avocado delivers 58 mg of magnesium, covering 14% of your DV.
- High in potassium, B vitamins, and vitamin K, it also contains heart-healthy monounsaturated fats.
- Most carbs in avocados come from fiber, keeping digestible carbs low.
- They’ve been shown to reduce inflammation, support cholesterol levels, and enhance satiety.
3. Nuts
Cashews, almonds, and Brazil nuts are top picks for magnesium-rich nuts.
- Just 1 oz (28 g) of cashews gives you 83 mg of magnesium, or 20% of the DV.
- Nuts are high in fiber and monounsaturated fats, supporting blood sugar and cholesterol balance.
- Brazil nuts also offer a bonus: one nut provides 175% of your selenium DV.
- They’re anti-inflammatory and help manage appetite.
4. Legumes
Legumes include lentils, beans, chickpeas, peas, and soybeans — all packed with nutrients.
- A cup (172 g) of cooked black beans offers 120 mg of magnesium, or 29% of the DV.
- They’re also a rich source of protein, potassium, and iron.
- Their fiber content and low glycemic index help lower cholesterol, control blood sugar, and reduce heart disease risk.
5. Tofu
Tofu, a soy-based staple, is popular in vegetarian diets.
- A 3.5-oz (100 g) serving contains 35 mg of magnesium, about 8% of the DV.
- It’s also high in protein (10 g), calcium, iron, and manganese.
- Some studies show soy products may protect blood vessels and lower the risk of stomach cancer.
6. Seeds
Flax, chia, and pumpkin seeds are magnesium powerhouses.
- Pumpkin seeds lead the pack with 168 mg per 1-oz (28 g) serving — a massive 40% of the DV.
- They also provide iron, omega-3s, and monounsaturated fats.
- Nearly half their carbs are fiber, supporting gut health.
- Seeds are high in antioxidants and anti-inflammatory compounds.
7. Whole Grains
Whole grains like oats, wheat, barley, and pseudocereals such as buckwheat and quinoa are excellent magnesium sources.
- A cup (168 g) of cooked buckwheat contains 86 mg of magnesium, or 20% of the DV.
- Whole grains also offer B vitamins, selenium, and fiber, which may reduce inflammation and support heart health.
8. Some Fatty Fish
Fatty fish such as salmon, mackerel, and halibut are rich in magnesium and protein.
- A 3.5-oz (100 g) cooked serving of salmon provides 30 mg of magnesium, around 7% of the DV.
- They’re also high in potassium, selenium, and B vitamins.
- Regular consumption is linked to a reduced risk of chronic illnesses, particularly heart disease.
9. Bananas
While known for potassium, bananas are also a good magnesium source.
- One large banana gives you 37 mg of magnesium, or 9% of the DV.
- Bananas also contain vitamin C, vitamin B6, manganese, and fiber.
- Though ripe bananas are higher in sugar, unripe ones have resistant starch, which may lower blood sugar and promote gut health.
10. Leafy Greens
Dark leafy greens like spinach, kale, collards, and turnip greens are magnesium-rich.
- A cooked cup (180 g) of spinach offers 158 mg of magnesium, or 37% of the DV.
- These greens are packed with iron, manganese, and vitamins A, C, and K.
- Their plant compounds may help prevent cellular damage and reduce the risk of cancer.
Frequently Asked Questions
How can I raise my magnesium levels quickly?
Eating a balanced diet with magnesium-rich foods is the fastest way. If needed, ask your doctor about magnesium supplements.
What are the signs of low magnesium?
Low magnesium may cause fatigue, nausea, muscle cramps, and numbness. Severe deficiency can lead to irregular heartbeat.
The Bottom Line
Magnesium is essential, yet many people don’t get enough from their diet.
- Fortunately, a wide variety of healthy, everyday foods are rich in magnesium.
- By incorporating more of these foods into your meals, you can improve your intake and support your overall health.
