food rich in magnesium

15 Magnesium-Rich Food That Are Super Healthy

Dark Chocolates | Avocado | Nuts | Whole Grains | Banana | Soyabeans | Spinach | Broccoli 


Magnesium and Human body

Magnesium is considered the fourth most abundant mineral in our human body.

Some studies indicate the involvement of Magnesium in over 600 cellular reactions, from making DNA to helping your muscles contract.

Even after being aware of the importance of Magnesium, up to 68% of American adults don’t meet the recommended daily intake.

Low magnesium levels are correlated to many adverse health outcomes in the body, like weakness, depression, high blood pressure, and heart disease.

Our body should have a sufficient amount of Magnesium for the proper and healthy functioning of the body.


Some Health Benefits of Magnesium in the Human body


  • Magnesium plays a crucial role in relaying signals between your brain and body.
  • It acts as the gatekeeper for the N-methyl-D-aspartate (NMDA) receptors.
  • These receptors are found on your nerve cells, which are designated with roles like brain development, memory, and learning in our body.


  • Magnesium has the role of maintaining a healthy heartbeat.
  • It usually competes with calcium.
  • Calcium is responsible for generating heart contractions.
  • When calcium enters your heart muscle cells, it stimulates the muscle fibers to contract.
  • Magnesium counters this effect so that the cells could relax.
  • The movement of Calcium and Magnesium across your heart cells maintains a healthy heartbeat.


  • High blood pressure is a health concern that affects one in three Americans.
  • Interestingly, studies have shown that taking Magnesium may lower your blood pressure.
  • In one study, people who took 450 mg of Magnesium daily experienced a fall in the systolic (upper) and diastolic (lower) blood pressure values by 20.4 and 8.7, respectively.
  • An analysis of 34 studies found that a median dose of 368 mg of Magnesium significantly reduced both systolic and diastolic blood pressure values in both healthy adults and those with high blood pressure.


  • One of the significant hazards to health is disturbed sleeping patterns.
  • Magnesium intake can improve your sleeping pattern.
  • Furthermore, this results in the relaxation of the mind and body.
  • This relaxation helps you fall asleep faster and may improve your sleep quality.
  • Recent studies on adults suggest that those are taking magnesium supplements daily, then they fell asleep faster.
  • Moreover, they also noticed improved sleep quality and decreased insomnia symptoms.


  • Low levels of Magnesium have also been linked to symptoms of depression.
  • Results coming from a recent study that was conducted on over 8,800 people found that among adults aged 65 and under, those with the lowest intake of Magnesium had a 22% greater risk of this condition.
  • One reason that has come up says that Magnesium helps regulate your brain function and mood.
  • Hence Magnesium can help in reducing the symptoms of depression.



1. Dark Chocolate

Not only dark chocolate satisfies your tongue, but it also is healthy for the body.

It is the best source of Magnesium, with 64 mg in a 1-ounce (28-gram) serving — that’s 16% of the RDI.

Dark chocolate is also is high in iron, copper, and manganese and contains prebiotic fiber that feeds your healthy gut bacteria.

Adding to the list, it has the presence of various antioxidants.


2. Avocados

The avocado is extremely nutritious and an excellent source of Magnesium.

One medium avocado provides 58 mg of Magnesium, which is 15% of the RDI.

Other than Magnesium, Avocados are also high in Potassium, B vitamins, & vitamin K.

Avocadoes are also a rich source of fats, which is not the case with most of the fruits, especially heart-healthy monounsaturated fat.

On top of that, avocados are an excellent source of fiber.

According to recent research, consumption of avocados can reduce inflammation, improve cholesterol levels, and increase feelings of fullness after meals.


3. Nuts

Nuts are not just the best snack but also are very nutritious.

However, not all nuts are a rich source of Magnesium.

There are some categories of nuts like almonds, cashews, and Brazil nuts that contain Magnesium.

For instance, a 1-ounce (28-gram) serving of cashews contains 82 mg of Magnesium or 20% of the RDI.


4. Tofu

Tofu is considered a staple food in vegetarian diets due to its high protein content.

It is prepared by pressing soybean milk into soft white curds. Hence it is also known as bean curd.

A 5-ounce (100-gram) serving has 53 mg of Magnesium, which is 13% of the RDI.

Additionally, some studies suggest that eating tofu may protect the cells lining your arteries and can further reduce your risk of stomach cancer.


5. Whole Grains

Grains like wheat, oats, and barley, as well as pseudocereals like buckwheat and quinoa, fall in the category of Whole Grains.

Whole grains are excellent sources of many nutrients, including Magnesium.

A 1-ounce (28-gram) serving of dry buckwheat contains 65 mg of Magnesium, which is 16% of the RDI.

Many whole grains are also high in B vitamins, selenium, manganese, and fiber.

Studies also indicate how whole grains have been shown to reduce inflammation and decrease heart disease risk.


6. Bananas

Banana is not only a very healthy fruit but also is very tongue friendly and very popular amongst the world.

Not only it has high potassium content, but it is also known for lowering the blood pressure level and reduce heart disease.

Also, except for Potassium, it is rich in Magnesium, one large banana packs 37 mg or 9% of the RDI.

Moreover, bananas provide vitamin C, vitamin B6, manganese, and fiber.


7. Leafy Greens

Leafy vegetables such as spinach, collard greens, Swiss chard, mustard greens, and turnip greens are also good sources.

One cup of loosely packed spinach (about 25 g) contains 8 mg of Magnesium.


8. Legumes

If you are a peanut lover, then you are on the right track.

Legumes like the beloved peanut as well as beans (black beans, kidney beans, etc.), lentils, and chickpeas are excellent sources of Magnesium.

100 g cooked chickpeas for 48 mg, lentils for 36 mg, or black beans for 70 mg of Magnesium 


9. Greek yogurt

Start your day with some yogurt, which is not only tasty but is also a very healthy and abundant source of Magnesium.

One small 200 g container contains 22 mg of Magnesium.


10. Fatty Fish

Try Fatty fish at the sushi restaurant; it is a rich source of Magnesium.

Fatty fish like salmon, halibut, and mackerel are not just rich in omega-3 fatty acids and vitamin D but also Magnesium.

A 100 g serving of sockeye salmon will get you 30 mg magnesium.


11. Sweet corn

Not only leafy vegetables that are good sources of Magnesium, but sweet corn can also be added to the list of food items rich in Magnesium.

One medium ear of sweet corn can get you 9 mg of this mineral.

Add sweet corns to your tasty salads or try using it in cooked form.


12. Broccoli

We all know about the wide range of health benefits of Broccoli.

Broccoli is also magnesium-rich food.

5 g of filling fiber provides 4 mg for just 50 calories, which is a significant amount.

Also, Broccoli can be used in salads or even can be cooked separately.

Start your day with the consumption of fresh vegetables and fruits, and notice the changes in your body.


13. Soybeans

Soybeans are magnesium-rich food that also offers fiber, vitamins, minerals, and amino acids.

These minerals are the building blocks of protein.

A half-cup serving of dry roasted soybeans provides you with 209 calories, 106 mg of Magnesium.


14. Spinach

Another important source of Magnesium is spinach.

½ cup of spinach can provide you with 100 grams of Magnesium.

You can make spinach salad or serve spinach in the cooked form to make it tastier.


15. Baked potato

Adding to the list is Baked Potato, which is also a rich source of Magnesium.

One cup of a baked potato can provide 39 mg of Magnesium.

Start your day with this healthy meal, which includes baked potato, to enrich your body with Magnesium and other vital minerals.


Symptoms of Magnesium Deficiency








Magnesium is an essential mineral for the body.

Sixty-eight percent of Americans have an insufficient amount of Magnesium.

The deficiency in Magnesium can lead to mental disorders like anxiety, depression, and can cause fatigue and muscle cramps.

It also leads to breathing problems.

Magnesium-rich food items such as dark chocolate, avocadoes, spinach, Broccoli, peas, and baked potato can help in improving the level of Magnesium in the human body.

The average adult value for Magnesium is 1.5-2.5 mEq/L.

Magnesium is one of many electrolytes in your body, and normal levels of Magnesium are essential for the maintenance of heart and nervous system function.

It has many benefits on the body like proper sleeping schedule, adequate functioning of the brain, low blood pressure level, and controlling mental disorders like depression and anxiety.













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