Magnesium Rich Food that you need to include in your diet

Your body requires magnesium, a crucial mineral, to function. It regulates the body’s chemical reactions and produces energy as well as blood sugar. Calcium, potassium, and zinc are just a few minerals that magnesium helps keep in balance. Magnesium is necessary for your kidneys, muscles, and heart to function properly. Additionally, the mineral aids in bone and tooth formation.

There are numerous magnesium-rich foods, but still, magnesium deficiency is a problem faced by many. Americans need to consume more of the mineral. The typical diet of an adult may only provide 66% of the daily requirement for magnesium. This could be because we consume so many processed foods. Whole grains, nuts, seeds, legumes, and many fruits and vegetables are foods high in magnesium.

Isn’t it time to change your diet to get more energy and build a strong immune system? Although magnesium is considered a minor nutrient, it is necessary for all body functions and tissues and plays a significant role in your overall health.

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Foods high in magnesium

If you are confused about where to find magnesium-rich foods and what you can include in your diet, then take a look at this list and find proper food for yourself.

Pumpkin Seeds

Pumpkin seeds are one of the high magnesium food sources; these superstar seeds have 168 milligrams of magnesium per 1-ounce serving, so you’ll be well on your way to getting your recommended daily dose. Magnesium and tryptophan in pumpkin seeds help with stress, sleep, and mood. Blend them into seed butter or sprinkle them on salads, smoothies, or other dishes.


Almonds contain 6 grams of filling protein and 80 milligrams of magnesium in a 1-ounce serving. Choose raw or dry-roasted nuts to avoid common vegetable oils and excess sodium, both of which can cause inflammation and accelerate the rancidity of your nuts.

Dark Chocolate

Dark chocolate is delicious and healthy at the same time. It contains 64 milligrams of magnesium per 28 grams or 16% of the daily recommended amount. Additionally, dark chocolate is rich in manganese, iron, and copper and contains fibre that sustains healthy gut bacteria. It also contains a lot of antioxidants, which stop free radicals from doing damage.

Dark chocolate keeps bad cholesterol from oxidizing, which is beneficial for heart health. Choose chocolate with 70% cocoa content to get the most out of it. Even better is a higher percentage.

Kidney Beans

Folate, which is necessary for the human body to produce red blood cells, is abundant in these beans. It is one of the best magnesium-rich foods; it helps treat heart disease, cancer, and diabetes. Beans can be added to salads or soups to provide nutrients and fibre. These beans are also delicious as a side dish for tacos or mixed with rice.


In addition to magnesium, cashews provide 10% of your daily iron requirements in a single serving. Cashews are full of folate, vitamin K, and vitamins, sterols, amino acids, fibre, and other nutrients that are good for human health. Raw cashews can be a light snack for the evening. However, ensure that they are salted. They can also be slightly pan-fried and tossed in a salad.

Leafy Greens

You don’t have to like kale to eat greens high in magnesium on a daily basis; also, good sources are leafy greens like spinach, collard greens, swiss chard, mustard greens, and turnip greens.


Flaxseeds have a lot of other nutrients, especially omega-3 fatty acids, in addition to magnesium. Heart disease, arthritis, and inflammatory bowel disease are all prevented by these fatty acids. In some animal studies, flaxseed oil also lowered cholesterol levels. Sprinkle a small amount of the seeds on yoghurt or other foods. You can also mix the seeds into your smoothie before drinking them.

Sunflower Seeds

The magnesium found in sunflower seeds has a number of positive effects, including promoting heart health, treating asthma and arthritis, and lowering the risk of certain types of cancer. Additionally, the seeds make an excellent kid-friendly snack. They contain calcium, potassium, iron, and magnesium in addition to magnesium, which is all essential for children’s growth and development.


Quinoa, which is high in protein, aids in the production of cells and muscle. Additionally, it contains healthy fats for the heart that assist in raising levels of good cholesterol. Consuming cooked quinoa seeds as part of a grain salad is another way to incorporate them into your diet.


Magnesium-rich fish include halibut, salmon, and mackerel. Additionally, they contain a lot of protein, which aids in magnesium absorption. Consuming the foods mentioned above can help you consume more magnesium. Be careful when selecting your food.

Whole Grains

Whole grains like brown rice contain a variety of minerals, one of which is magnesium. Other whole grains like quinoa, millet, barley, and oats are rich in magnesium, making them excellent additions to your daily diet. The majority of whole grains contain magnesium, but whole wheat flour ranks highest with 160 mg per cup.


It is believed that apricots have fertility-enhancing properties. The antioxidant properties of the fruit, which create an anti-inflammatory environment that is beneficial to spermatogenesis, are thought to be the cause of this. The next time you make whole grain pancakes, you can add a few chopped apricots to the batter. However, be careful not to consume too many of the seeds because it has been discovered that they contain trace amounts of cyanide.


Anthocyanins are beneficial to human health and abundant in peaches (19). Flavonoid antioxidants known as anthocyanins lower the risk of chronic disease by reducing body inflammation. Peaches can be eaten whole or sliced and added to oatmeal for breakfast or as a convenient portable snack.


Beetroot’s bioactive compounds were found to alleviate chronic inflammation. Conditions like hypertension, type 2 diabetes, and dementia may benefit from its use. Adults’ running performance was also found to be enhanced by the vegetable. Beetroot can be sliced, roasted, or chopped raw for a tasty side dish or added to a salad.

Whole Wheat

The germ of grains, which is removed during refinement, contains the majority of nutrients and minerals like magnesium. Some bread is made with a combination of whole and refined flour, so look for bread that is made entirely of whole wheat. A regular slice of genuine whole wheat bread contains 27 mg of magnesium. By cooking your whole grains, you can make things even simpler for yourself. Your body will be able to better absorb the nutrients in them if you soak them before cooking.


Start your meal with a snack of one cup of shelled edamame, which will provide you with 59.5 mg of magnesium. More on this later in the list, but if you choose the right fish for your sushi dinner, you can get your daily dose of magnesium. On the other hand, soy milk is another great way to use magnesium-rich food to meet your daily mineral needs. 24.4 mg of magnesium can be found in one cup of nonfat soy milk to start off your day.


Tofu, another product made from soy, is an easy way for vegans and vegetarians to ensure they get enough magnesium. For 58 mg of the essential mineral, add 100 g of raw firm tofu to your lunch or dinner, but please cook it first.

You can combine soft tofu with three other foods on this list if you really struggle with low magnesium levels: Greek yoghurt, peanut butter, and bananas for a mineral-packed smoothie.

Green Bell Peppers

Capsaicin, which helps to speed up metabolism, can be found in peppers. In addition, with 2.5 grams of fibre per cup and a 200% daily value of vitamin C per cup, it is an excellent source of antioxidants. For a tasty and nutritious snack, eat raw green bell peppers with a low-fat dressing. Alternately, sauté a few tablespoons of olive oil in a pan to make a tasty vegetable side dish for tacos, steak, or pasta.


Oats are touted as a highly nutritious breakfast option. They are also high in antioxidants and fibre, both of which aid in lowering blood pressure and cholesterol levels. Oats may have anti-cancer properties, according to research. For breakfast on a regular basis, top oatmeal with berries or other fruits high in antioxidants and some fibre.

Can you have excessive magnesium in your diet?

It’s rare to consume too much magnesium through food. In most cases, your body eliminates excess magnesium through your urine. However, consuming less magnesium from medications or supplements is possible. Magnesium overdose can result in symptoms such as lightheadedness, nausea, and vomiting.

Muscle spasms, an increased risk of heart disease, diabetes, high blood pressure, anxiety disorders, migraines, osteoporosis, and cerebral infarction can all result from magnesium deficiency. Conversely, excessive magnesium intake can result in diarrhoea as the body tries to eliminate the excess. So choose the foods high in magnesium but maintain the intake for leading a healthy and happy life.

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