Top 7 Magnesium Rich Foods You Should Include in Your Diet

By:Ariba Khaliq, Onlymyhealth Editorial Team,Date:Feb 16, 2015

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Magnesium is an essential mineral required by the body for maintaining normal muscle and nerve function, keeping a healthy immune system, maintaining heart rhythm, and building strong bones. Here is a list of 7 high magnesium foods.
  • 1

    The Powerful Magnesium

    Not many know of the enormous role magnesium plays in our health. It’s significant to nearly every function and tissue in the body, supports a healthy immune system, prevents inflammation associated with certain cancers, boosts heart health, and could even cut your risk for a heart attack. According to a Harvard University study, high daily magnesium intake reduced the risk of developing diabetes by 33 percent. Some other studies discovered that the mineral helps avoid depression and migraines. Magnesium supplements are easily available in the market, but most experts recommend that you get it naturally from your diet. Here are seven foods that can help.

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  • 2

    Dark Leafy Greens

    The superfoods of the nutrition world, dark leafy greens offer up crucial vitamins and minerals as well as a host of health benefits. Choose raw or cooked baby spinach, collard greens, kale, or Swiss chard and you’ll be stocking your body with magnesium for very few calories. In fact, 100 gram of raw spinach contains 79mg of the essential nutrient.

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  • 3

    Nuts and Seeds

    You can get a whopping 100 percent of the daily requirement for magnesium from just half a cup of pumpkin seeds. Other nuts and seeds high in magnesium include almonds, sunflower seeds, Brazil nuts, cashews, pine nuts, flaxseed, and pecans. You could include your favourite nuts in a healthy homemade trail mix; it makes the perfect afternoon snack to keep your energy up and hunger levels down. A 100gm of squash and pumpkin seeds will provide you with 534mg of magnesium.

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  • 4


    Fish like mackerel, wild salmon, halibut, and tuna are not just great sources of vitamin D and omega-3 fatty acids; they also add more magnesium to your menu. Make it a goal to have fish for dinner at least once a week; you will get 97mg of magnesium from 100 gram of mackerel.

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  • 5


    There are high amounts of various nutrients like fibre, vitamins, minerals, and amino acids present in soybeans. Snack on a half-cup serving of dry roasted soybeans, which provides nearly half the necessary magnesium for the day, or add 100 grams of them to get 86mg of magnesium. Other legumes rich in magnesium include White Beans (28%), French Beans (25%), Black-eyed Peas (23%), Kidney Beans (21%), Chickpeas (Garbanzo) (20%), Lentils (18%), Pinto Beans (16%).

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  • 6


    Avocados are loaded with multivitamins, heart-healthy nutrients, and disease-thwarting chemical compounds. They are one of the most nutritious and versatile produce picks around. Add one sliced avocado to your salad or sandwich at lunch, and you’ll easily consume 15 percent of the recommended daily amount of magnesium, because 100 grams of avocado delivers 29mg of magnesium.

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  • 7


    Better known for being rich in heart-healthy and bone-strengthening potassium, bananas also provides magnesium, along with vitamin C and fibre. 100 grams of this fruit promises 27mg of magnesium. At only about 100 calories, this is a foolproof fruit to pop in your bag for a portable breakfast or an easy-on-the-go snack. Of course, many other fruits can add magnesium to your diet, including strawberries, blackberries, grapefruit, and figs.

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  • 8

    Dark Chocolate

    Here’s another reason to indulge in rich dark chocolate: It’s a magnesium-booster. One square of the sweet stuff provides 24 percent of the daily value of magnesium for only 145 calories, in addition to antioxidants that can help lower blood pressure, improve blood flow, and boost overall heart health. Paired with fresh fruit, dark chocolate makes a decadent and healthy after-dinner dessert. A 100 gram of dark chocolate will give you a good 327mg of magnesium.

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