10 Magnesium-Rich Foods That Are Super Healthy
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Magnesium is an extremely important mineral.
It’s involved in hundreds of chemical reactions in your body and helps you maintain good health, but many people don’t reach the reference daily intake (RDI) of 400 mg (1Trusted Source).
Yet, you can easily meet your daily needs by eating foods high in magnesium.
Here are 10 healthy foods that are high in magnesium.
1. Dark Chocolate
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Dark chocolate is as healthy as it is delicious.
It’s very rich in magnesium, with 64 mg in a 1-ounce (28-gram) serving — that’s 16% of the RDI (2).
Dark chocolate is also in high in iron, copper and manganese and contains prebiotic fiber that feeds your healthy gut bacteria (3Trusted Source).
What’s more, it’s loaded with beneficial antioxidants. These are nutrients that neutralize free radicals, which are harmful molecules that can damage your cells and lead to disease (4Trusted Source).
Dark chocolate is especially beneficial for heart health, as it contains flavanols, which are powerful antioxidant compounds that prevent “bad” LDL cholesterol from oxidizing and sticking to the cells lining your arteries (5Trusted Source, 6Trusted Source).
To make the most of dark chocolate’s benefits, choose a product containing at least 70% cocoa solids. A higher percentage is even better.
Shop for dark chocolate online.
Summary
A 1-ounce (28-gram) serving of dark chocolate
provides 16% of the RDI for magnesium. It’s also beneficial for gut and heart
health and loaded with antioxidants.
2. Avocados
The avocado is an incredibly nutritious fruit and a tasty source of magnesium. One medium avocado provides 58 mg of magnesium, which is 15% of the RDI (7).
Avocados are also high in potassium, B vitamins and vitamin K. And unlike most fruits, they’re high in fat — especially heart-healthy monounsaturated fat.
In addition, avocados are an excellent source of fiber. In fact, 13 of the 17 grams of carbs in an avocado come from fiber, making it very low in digestible carbs.
Studies have shown that eating avocados can reduce inflammation, improve cholesterol levels and increase feelings of fullness after meals (8Trusted Source, 9Trusted Source, 10Trusted Source).
Summary
A medium avocado provides 15% of the RDI for
magnesium. Avocados fight inflammation, improve cholesterol levels, increase
fullness and are packed with several other nutrients.
3. Nuts
Nuts are nutritious and tasty.
Types of nuts that are particularly high in magnesium include almonds, cashews and Brazil nuts.
For instance, a 1-ounce (28-gram) serving of cashews contains 82 mg of magnesium, or 20% of the RDI (11).
Most nuts are also a good source of fiber and monounsaturated fat and have been shown to improve blood sugar and cholesterol levels in people with diabetes (12Trusted Source).
Brazil nuts are also extremely high in selenium. In fact, just two Brazil nuts provide more than 100% of the RDI for this mineral (13Trusted Source).
Additionally, nuts are anti-inflammatory, beneficial for heart health and can reduce appetite when eaten as snacks (14Trusted Source, 15Trusted Source, 16Trusted Source).
Browse a selection of nuts online.
Summary
Cashews, almonds and Brazil nuts are high in
magnesium. A single serving of cashews provides 20% of the RDI.
4. Legumes
Legumes are a family of nutrient-dense plants that include lentils, beans, chickpeas, peas and soybeans.
They’re very rich in many different nutrients, including magnesium.
For instance, a 1-cup serving of cooked black beans contains an impressive 120 mg of magnesium, which is 30% of the RDI (17).
Legumes are also high in potassium and iron and a major source of protein for vegetarians (18Trusted Source).
Because legumes are rich in fiber and have a low glycemic index (GI), they may lower cholesterol, improve blood sugar control and decrease heart disease risk (19Trusted Source, 20Trusted Source).
A fermented soybean product known as natto is considered an excellent source of vitamin K2, which is important for bone health (21Trusted Source).
Purchase legumes online.
Summary
Legumes are magnesium-rich foods. For
example, a 1-cup (170-gram) serving of black beans contains 30% of the RDI.
5. Tofu
Tofu is a staple food in vegetarian diets due to its high protein content. Made by pressing soybean milk into soft white curds, it’s also known as bean curd.
A 3.5-ounce (100-gram) serving has 53 mg of magnesium, which is 13% of the RDI (22).
One serving also provides 10 grams of protein and 10% or more of the RDI for calcium, iron, manganese and selenium.
Additionally, some studies suggest that eating tofu may protect the cells lining your arteries and reduce your risk of stomach cancer (23Trusted Source, 24Trusted Source).
Summary
A serving of tofu provides 13% of the RDI for
magnesium. It’s also a good source of protein and several other nutrients.
6. Seeds
Seeds are incredibly healthy.
Many — including flax, pumpkin and chia seeds — contain high amounts of magnesium.
Pumpkin seeds are a particularly good source, with 150 mg in a 1-ounce (28-gram) serving (25).
This amounts to a whopping 37% of the RDI.
In addition, seeds are rich in iron, monounsaturated fat and omega-3 fatty acids.
What’s more, they’re extremely high in fiber. In fact, nearly all of the carbs in seeds come from fiber.
They also contain antioxidants, which protect your cells from harmful free radicals produced during metabolism (26Trusted Source, 27Trusted Source).
Flaxseeds have also been shown to reduce cholesterol and may have benefits against breast cancer (28Trusted Source, 29Trusted Source).
Find flax, pumpkin, and chia seeds online.
Summary
Most seeds are rich in magnesium. A 1-ounce
(28-gram) serving of pumpkin seeds contains an astounding 37% of the RDI.
7. Whole Grains
Grains include wheat, oats and barley, as well as pseudocereals like buckwheat and quinoa.
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 (30).
Many whole grains are also high in B vitamins, selenium, manganese and fiber.
In controlled studies, whole grains have been shown to reduce inflammation and decrease heart disease risk (31Trusted Source, 32Trusted Source).
Pseudocereals like buckwheat and quinoa are higher in protein and antioxidants than traditional grains like corn and wheat (33Trusted Source, 34Trusted Source).
What’s more, they’re gluten-free, so people with celiac disease or gluten sensitivity can enjoy them, too.
Purchase buckwheat and quinoa online.
Summary
Whole grains are high in many nutrients. A
1-ounce (28-gram) serving of dry buckwheat provides 16% of the RDI for
magnesium.
8. Some Fatty Fish
Fish, especially fatty fish, is incredibly nutritious.
Many types of fish are high in magnesium, including salmon, mackerel and halibut.
Half a fillet (178 grams) of salmon packs 53 mg of magnesium, which is 13% of the RDI (35).
It also provides an impressive 39 grams of high-quality protein.
In addition, fish is rich in potassium, selenium, B vitamins and various other nutrients.
A high intake of fatty fish has been linked to a decreased risk of several chronic diseases, particularly heart disease (36Trusted Source, 37Trusted Source, 38Trusted Source, 39Trusted Source).
These benefits have been attributed to the high amounts of omega-3 fatty acids.
Summary
Fatty fish is exceptionally nutritious and a
great source of magnesium and other nutrients. Half a fillet of salmon provides
13% of the RDI for magnesium.
9. Bananas
Bananas are among the most popular fruits in the world.
They’re best known for their high potassium content, which can lower blood pressure and is linked to a reduced risk of heart disease (40Trusted Source).
But they’re also rich in magnesium — one large banana packs 37 mg, or 9% of the RDI (41).
In addition, bananas provide vitamin C, vitamin B6, manganese and fiber.
Ripe bananas are higher in sugar and carbs than most other fruits, so they may not be suitable for people with diabetes.
However, a large portion of the carbs in unripe bananas is resistant starch, which doesn’t get digested and absorbed.
Resistant starch may lower blood sugar levels, reduce inflammation and improve gut health (42Trusted Source, 43Trusted Source).
Summary
Bananas are a good source of several
nutrients. One large banana has 9% of the RDI for magnesium.
10. Leafy Greens
Leafy greens are extremely healthy, and many are loaded with magnesium.
Greens with significant amounts of magnesium include kale, spinach, collard greens, turnip greens and mustard greens.
For instance, a 1-cup serving of cooked spinach has 157 mg of magnesium, or 39% of the RDI (44).
In addition, they’re an excellent source of several nutrients, including iron, manganese and vitamins A, C and K.
Leafy greens also contain many beneficial plant compounds, which help protect your cells from damage and may reduce cancer risk (45Trusted Source, 46Trusted Source, 47Trusted Source).
Summary
Leafy greens are a very good source of many
nutrients, including magnesium. A 1-cup (180-gram) serving of cooked spinach
provides an impressive 39% of the RDI.
The Bottom Line
Magnesium is an important mineral that you may not be getting enough of.
Thankfully, many delicious foods will give you all the magnesium you need.
Make sure to eat a balanced diet and up your intake of the foods listed above to keep your health robust and your body satisfied.
