Magnesium is a vital mineral for maintaining good health. It plays a crucial role in various bodily functions, including nerve and muscle function, blood pressure regulation, bone health, and immune system support. It may even offer protection against serious health conditions like diabetes and stroke. Most adults don’t consume enough magnesium, making it important to understand which foods are rich in this essential nutrient.
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Top Magnesium-Rich Foods
Here are some of the best food sources of magnesium, along with their magnesium content and the percentage of the daily value (DV) they provide:
1. Seeds
Seeds are nutritional powerhouses, offering a significant amount of magnesium in a small package.
- Pumpkin seeds: 156 mg (37% DV) per ounce
- Chia seeds: 111 mg (26% DV) per ounce
- Sunflower seeds: 36 mg (9% DV) per ounce
Besides magnesium, seeds are excellent sources of fiber, protein, healthy fats, and various other minerals.
2. Nuts
Including nuts in your diet is a delicious way to boost your magnesium intake.
- Almonds: 80 mg (19% DV) per ounce
- Cashews: 74 mg (18% DV) per ounce
- Peanuts: 48 mg (12% DV) per ounce
Nut butters also contain magnesium. Two tablespoons of peanut butter provide a similar amount of magnesium as an ounce of peanuts. The healthy fats in nuts also contribute to cardiovascular health.
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3. Beans (Legumes)
Beans are a versatile and affordable source of magnesium and other essential nutrients.
- Kidney beans: 69 mg (16% DV) per cooked cup
- Baked beans: 69 mg (16% DV) per cooked cup
- Lima beans: 126 mg (30% DV) per cooked cup
Beans are also rich in B vitamins, iron, potassium, protein, and fiber, which can help lower cholesterol and regulate blood sugar.
4. Soy Products
Soybeans and soy-based foods are packed with nutrients, including a notable amount of magnesium.
- Firm tofu: 47 mg (11% DV) per 1/4 block
- Soymilk: 61 mg (15% DV) per cup
- Soy nuts: 41 mg (10% DV) per ounce
- Edamame: 50 mg (12% DV) per 1/2 cup cooked
Soy is also a complete protein source, providing all essential amino acids, and contains other vital nutrients like folate, calcium, potassium, and zinc.
5. Fatty Fish
Fatty fish, known for their omega-3 fatty acids, are also good sources of magnesium.
- Atlantic salmon: 26 mg (6% DV) per 3-ounce cooked serving
- White tuna (canned): 28 mg (7% DV) per 3-ounce serving
- Yellowfin tuna: 36 mg (9% DV) per 3-ounce cooked serving
- Atlantic mackerel: 83 mg (20% DV) per 3-ounce cooked serving
6. Whole Grains
Whole grains offer a good amount of magnesium along with dietary fiber and other nutrients.
- Quinoa: 118 mg (28% DV) per cooked cup
- Brown rice: 86 mg (20% DV) per cooked cup
- Shredded wheat: 61 mg (15% DV) per 2 large biscuits
- Whole wheat bread: 23 mg (5% DV) per slice
7. Leafy Greens
Leafy green vegetables like spinach, kale, and romaine lettuce contain varying amounts of magnesium.
- Kale: 5 mg (1% DV) per raw cup
- Spinach: 24 mg (6% DV) per raw cup, 78 mg (19% DV) per 1/2 cup cooked
8. Fruits
Certain fruits stand out as good sources of magnesium.
- Banana: 32 mg (8% DV) per medium banana
- Raisins: 23 mg (5% DV) per 1/2 cup
- Avocados: 22 mg (5% DV) per 1/2 cup
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9. Dairy Products
Dairy products made from whole or low-fat milk are decent sources of magnesium.
- Milk: 24-27 mg (6% DV) per cup
- Plain yogurt: 42 mg (10% DV) per 8 ounces
10. Dark Chocolate
Dark chocolate, particularly with a high cocoa content (70% or higher), is a surprisingly good source of magnesium. One ounce of dark chocolate (70-85% cacao) contains approximately 64.6 mg of magnesium (20% DV).
Magnesium Deficiency and Supplementation
Chronic magnesium deficiency can lead to fatigue, muscle cramps, and other health issues. While obtaining magnesium from a balanced diet is ideal, some individuals may benefit from supplements. Consult with a healthcare provider to determine if supplementation is necessary for you.
Summary
Including a variety of magnesium-rich foods in your diet is essential for optimal health. Prioritize whole, unprocessed foods like seeds, nuts, beans, leafy greens, and whole grains to ensure adequate magnesium intake. If you have concerns about your magnesium levels, consult with a healthcare provider or a registered dietitian. They can help you assess your dietary needs and recommend appropriate strategies to meet your individual requirements.
