Top 35 Magnesium Rich Foods You Should Include In Your Diet February 1, 2017

Did you know that deficiency of magnesium can lead to several health issues like muscle spasms, osteoporosis, high blood pressure, cardiovascular diseases, anxiety issues, diabetes, migraines and cerebral disorders? You read that right! It is extremely important to maintain optimum levels of magnesium through diet to regulate normal body functions.

Minerals play an important role in the overall growth and health of the human body. Only some of us are aware of the minerals that we consume on a daily basis and the correct dosage of these minerals. Though we all are aware of the benefits of minerals like calcium and iron, there are other minerals whose contribution to overall health is no less important. Magnesium is one such mineral. This mineral is vital as it helps in maintaining normal muscle and nerve function, regulating body temperature, proper bone formation, calcium absorption, maintenance of heart rhythm and overall health of the immune system. It is involved in hundreds of different reactions and processes taking place in the human body.

Recommended Daily Requirements of Magnesium:

Group [in years]RDA of Magnesium [in mg]
1 to 380
4 to 8130
9 to 13240
14 to 18 [Boys]410
14 to 18 [Girls]360
Adult Male400
Adult Female310
Pregnancy360 to 400
Lactation320 to 360

Magnesium Rich Foods:

If you feel weak, irritable and anxious at all times, you are suffering from magnesium deficiency. The recommended daily value (DV) of magnesium is 400 milligrams. It is quite easy to obtain the required amount of magnesium on a daily basis as there are plenty of foods that are rich in this essential mineral. All you need to do is make it a part of your diet. Given below are some of the foods rich in magnesium that can help cure magnesium deficiency.

1. Wild Rice:

Besides being tasty and healthy, wild rice is an amazing source of magnesium. A cup of wild rice contains about 52 milligrams of magnesium which is equivalent to 13% DV of this mineral. It is also a rich source of other minerals like folate, fibre, iron and zinc. This delicious rice can be cooked with herbs or combined with salmon to make a healthy and hearty meal.

2. Buckwheat:

This versatile fruit seed is packed with magnesium, with one serving providing a whopping 229 milligrams of this mineral. It is gluten free and does not lead to extreme spikes in blood sugar levels unlike other whole grains. You can cook it in butter or make porridge out of it for a nutritious breakfast. It can even be added to soups or made into pancakes.

3. Wheat-germ:

Wheat-germ is categorized among some of the richest sources of magnesium, providing 440 milligrams per serving which drops to 420 milligram in cereal form. The fact remains that it fulfills a full day requirement of magnesium for an adult male and 100 milligrams more for an adult female. If you want to make up for your magnesium deficiency quickly, you can add wheat-germ to your salads, smoothies and soups.

[ Read: Magnesium Deficiency ]

4. Spinach:

This green leafy vegetable is rich in almost every nutrient you can think of. This high health and low calorie super food is a rich source of magnesium. A cup of cooked spinach provides about 157 milligrams or 39% DV of magnesium while an equal amount of raw spinach provides 24 milligrams or 6% DV of this mineral. Start including spinach in your salads and soups if you want to boost your magnesium as well as other nutrient levels without putting on weight. Swiss chard and Kale are other leafy greens contributing 38% and 19% DV of magnesium respectively.

5. Cooked Cabbage:

If you are looking for an easy option in terms of taste to boost your magnesium levels, then cabbage is probably the answer to your question. A cup of cooked cabbage provides 12 milligrams of magnesium. Though this amount is quite less in comparison to its other counterparts, it is comparatively tastier and can be added to recipes containing other magnesium rich foods.

6. Oatmeal:

Being rich in fiber and antioxidants, oatmeal has been considered a healthy cereal. It is known for its cholesterol and blood pressure lowering qualities. Magnesium is one of the many nutrients contained in oatmeal. A breakfast of ¾ cup of oatmeal provides 47 milligrams or 12% DV of magnesium. Indeed, a healthy way to begin your day!

7. Avocado:

Avocado is renowned for its various health benefits which include cancer prevention, lowering cholesterol levels, protection against cataracts and prevention of heart diseases and strokes. An avocado can provide you with 58 milligrams of magnesium which is equivalent to 15 % DV of this mineral. If you are fond of guacamole, you can obtain up to 25 milligrams of magnesium in a regular serving. Enjoy this fruit to get a bonus of health-benefiting nutrients including magnesium!

[ Read: Benefits Of Magnesium For Health ]

8. Banana:

This fruit is probably one of the easiest options to boost your magnesium levels as it is easily available and tasty enough. Besides being excellent energy-boosting snacks, bananas are loaded with vitamins and minerals including magnesium. A medium sized banana provides about 32 milligrams of magnesium along with other nutrients like potassium, fiber and Vitamin C. Why not add a banana to your breakfast to make up for the magnesium deficiency!

9. Watermelon:

Refreshing and delicious, watermelon is the best option to tackle your magnesium deficiency during summer. A cup of cubed watermelon provides about 15 milligrams of magnesium.

10. Pumpkin Seeds:

If you thought that fruits, vegetables and whole grains are the only good sources of magnesium in food, you can take a look at pumpkin seeds. They are particularly rich in Vitamin E, copper and magnesium. A half cup serving of pumpkin seeds provides 369 milligrams of magnesium which is about 93% of the daily recommended amount. If you wish to roast these seeds in an oven, do not keep them for longer than 20 minutes as this might destroy some of their nutrients.

11. Flax seeds:

This is another versatile super food rich in magnesium that is worth being incorporated in your diet. Just a tablespoon of flax seeds provides 39 milligrams of magnesium, contributing 10% DV of this mineral. You can easily make it a part of your diet by sprinkling it on your meals, mixing it with juice or blending it in a smoothie.

12. Sunflower Seeds:

These flavorful and nutritious seeds can give you a magnesium boost. A half cup serving of sunflower seeds provides 83 milligrams or 12% DV of magnesium. Magnesium found in these seeds promotes stronger bones and a healthy heart, reduces asthma and arthritis symptoms as well as prevents certain types of cancer. Make these seeds a part of your diet. Eat this magnesium rich food in moderation as they are high in calories (373 calories).

13. Brazil Nuts:

Brazil nuts are a fantastic source of magnesium, sourced from the Amazon Forest. Their high calorie content is outweighed by their rich nutritional value comprising of vitamins, minerals and antioxidants. A half cup serving of Brazil nuts provides about 250 milligrams or 63% DV of magnesium. Munch on these delicious nuts for a quick boost in magnesium!

14. Dates:

These sweet and tasty snacks are equally nutritious. Their rich array of vitamins and minerals include magnesium as well. A 100 gram serving provides 43 milligrams, contributing 11% of an average person’s daily magnesium needs.

15. Pecans:

If you are looking for a lower calorie, magnesium-rich counterpart of Brazil nuts, then pecans can be your best choice for magnesium rich food. Besides being extremely delicious, these nuts are packed with health-benefiting nutrients, vitamins and antioxidants which boost your nutrition and energy. An ounce serving of pecans provides 34 milligrams of magnesium or 8% DV of this mineral.

16. Black Eyed Peas:

These are a relatively cheaper alternative to boost your nutrition. Black eyed peas are considered a nutrition powerhouse, providing your body with high levels of protein, fiber, potassium, iron and magnesium. A cup serving of black eyed peas provides 91 milligrams of magnesium which is equivalent to 23% DV of this mineral.

17. Baked Beans:

Baked beans are another great source of magnesium, a mineral that contributes to strong bones, reduces cramps and alleviates chronic pain. A cup serving of baked beans provides 68 milligrams or 17% DV of magnesium.

18. Yellow Corn: 

This sweet, delicious food is enjoyed by all and sundry. If you are looking for a low calorie source of magnesium, then yellow corn is the answer. A cup of yellow corn provides 211 milligrams or 53% DV of magnesium along with a bonus of fiber and protein.

19. Wild Salmon:

Among the non-vegetarian sources of magnesium, fish can be a great choice. Wild salmon is one such fish whose rich variety of nutrients and minerals keep your body healthy. Besides being a good source of magnesium, it is high in Vitamin B12, Vitamin D and omega-3 fatty acids. Half a fillet of salmon provides 35 milligrams or 13% DV of magnesium.

20. Halibut:

This oily fish can contribute to healthy heart, bones and skin. Half a fillet provides 170 milligrams, contributing 43% of the DV of magnesium. Being a delicious and versatile fish, it can be baked, fried, broiled or grilled. To cure an acute magnesium deficiency, it can be paired with magnesium-rich wild rice.

21. Oysters:

Apart from fish, oyster is seafood that is a good source of magnesium. A 3.5 ounce serving of oysters provides about 76 milligrams of magnesium which is more than most greens that are considered good sources of this mineral. These can be cooked and added to stews or other recipes of magnesium containing foods.

22. Roasted Soybeans:

Most of us are aware of the health benefits of soybeans. These nutritious legumes are loaded with vitamins, minerals, fibre and amino acids. A half cup serving of dry, roasted soybeans provides 196 milligrams or 49% DV of magnesium. Magnesium in combination with other vitamins and minerals in soybeans help in maintaining a healthy immune system and normal heart rhythm as well as building strong bones and muscles.

23. Cocoa:

Now, this will give you enough reason to love your chocolate which is usually considered unhealthy for its sugar and calories. A cup of cocoa powder provides 429 milligrams of magnesium. Similarly a 1.45 ounce bar of dark chocolate provides 13 milligrams or 3% DV of magnesium. Being loaded with vitamins, minerals and antioxidants, dark chocolate is good for your heart, brain and nervous system. You can continue to enjoy your chocolate cake, hot cocoa and other desserts containing dark chocolate for a boost in magnesium among other nutrients.

24. Whole Milk:

Whole milk is known to be a rich source of calcium. Few of us are aware of the fact that it contains magnesium as well. This mineral makes it easier for your body to absorb calcium and utilize it. Whole milk is a rich source of both calcium and magnesium. A cup of whole milk provides 24 milligrams or 6% DV of magnesium. Drinking a glass of milk every day can make your bones healthy and strong as well as prevent osteoporosis.

25. Molasses:

Most sweeteners are white in color due to the fact that they have been stripped off their nutrients and minerals. If you are looking for a healthier alternative for your baked dishes and desserts, molasses is the right option for you. It can be suitably used to replace the sugar or artificial sweeteners in your cookies and cakes. Just a tablespoon of molasses offers 48 milligrams or 12% DV of magnesium. If you like to have sweetened coffee, you can try infusing it with some blackstrap molasses instead of sugar for a boost of good wholesome nutrition.

26. Bone Broth Stock:

This nutrient-rich base for soups is also a great source of minerals including magnesium. Though its exact content of magnesium is not known, this stock prepared from cooked carcass is extremely nutritious. In spite of being the result of slow cooking, it yields fast results metabolically.

27. Water:

Water also deserves a mention among the worthy sources of magnesium. In spite of being a vital part of our diet, most of us are unaware of the fact that water is a rich source of magnesium though the dose varies from place to place. It is probably the easiest way to refill your body’s store of magnesium.

[ Read: Benefits Of Water For Skin, Hair And Health ]

28. Okra:

This one is my favorite. This pod like vegetable comes packed with a constellation of benefits that come from the rich presence of assorted nutrients, including phosphorous, iron, zinc, protein, folate, vitamin C, calcium – and not to forget – magnesium! One cup of okra yields 92 mg. Just steam them or sauté them with some spices, onions, and garlic in very little oil to reap the goodness.

29. Artichoke:

One medium sized artichoke contains 90 mg of this mineral, easily meeting 25% of the RDA for pregnant moms. Choose a one cup serving to pep up the quantity to 100 mg. You can add it with other veggies and seeds containing this mineral to ensure that you meet the RDA.

30. Broccoli:

Freeze your broccoli to get more magnesium. I am not joking! While a fresh, raw 1 cup serving of broccoli gives just 22 mg, the same quantity, when frozen yields 37 mg! However, this alone does not make it a ‘superfood’. The presence of fiber, calcium, vitamin K, vitamin C, and beta carotene in this dark green cruciferous veggie makes it an awesome choice for everyone, especially women who are pregnant or lactating. Turn it into your favorite soup or just stir fry with a dash of black pepper powder, and there you have it—a taste bowl of health!

31. Squash:

Pound up your magnesium requirements with summer squash – the yellow one as well as zucchini. Just 1 cup of zucchini is sufficient to give you 43 mg of this mineral. What makes it a popular choice is its versatility when it comes to cooking plus its soft touch on the palette. Be it frittata or whole wheat pasta, zucchini rocks!

32. Blackberries:

Blackberries have earned the reputation of being a super food with the presence of a wide array of nutrients, including antioxidants, phytonutrients, and fiber. Adding to its qualities is the presence of bone-building mineral, magnesium, in decent amounts. Reap 29 mg of this mineral from a cup of fresh blackberries.

[ Read: Benefits Of Blackberries For Health ]

33. Raspberries:

This is one amongst the most admired super foods for women. Along with antioxidants and other nutrients, it also gives you magnesium. One cup of fresh raspberries gives 27 mg of magnesium. Pregnant and lactating women too can enjoy it without worrying about negative impacts.

34. Passion Fruit:

Passion fruit contains 29 mg of magnesium per medium sized fruit. Well, that says it all!

35. Herbs:

Herbs can do much more than just adding aroma and flavor to your recipes. You can reap your magnesium requirement from them too. While I tbsp coriander yields 14 mg magnesium, you can get 10 mg from 1 tbsp each of basil, savory, spearmint, sage, and chives. You can opt for fresh or dried ones, according to your convenience, to reap the benefits in a tastier way.

Magnesium deficiency should definitely not be ignored, especially when there are a variety of magnesium rich foods meant to fulfill this deficiency!

What is your preferred source of magnesium? Did it find a place in the magnesium rich foods list above? Share with us in the comments section below.

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