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. Magnesium may also offer protection against health conditions like diabetes and stroke. Many adults do not meet their daily magnesium requirements, which are 320 milligrams (mg) for most women and 420 mg for most men. Fortunately, many delicious and nutritious foods are rich in magnesium.
Seeds are nutritional powerhouses, providing a significant amount of magnesium in a small serving. Pumpkin seeds offer the most, with one ounce containing 156 mg (37% of the daily value). Chia seeds and sunflower seeds are also good sources, containing 111 mg (26% DV) and 36 mg (9% DV) per ounce, respectively. Besides magnesium, seeds are excellent sources of fiber, protein, healthy fats, and various minerals.
Nuts are another excellent source of magnesium and healthy fats. A one-ounce serving of almonds provides 80 mg (19% DV), while cashews offer 74 mg (18% DV), and peanuts contain 48 mg (12% DV). Nut butters, like peanut butter, also provide similar amounts of magnesium. The healthy unsaturated fats in nuts contribute to heart health by potentially lowering the risk of cardiovascular disease.
Beans are a budget-friendly and nutrient-rich source of magnesium. A one-cup cooked serving of kidney or baked beans contains 69 mg (16% DV), while lima beans boast an impressive 126 mg (30% DV). Beans also provide essential nutrients like B vitamins, iron, potassium, plant-based protein, and fiber, including soluble fiber, which helps regulate cholesterol and blood sugar levels.
Soy products, including tofu, soymilk, soy nuts, and edamame, are packed with nutrients, including magnesium. Firm tofu contains 47 mg (11% DV) per 1/4 block, soymilk offers 61 mg (15% DV) per cup, soy nuts have 41 mg (10% DV) per ounce, and edamame provides 50 mg (12% DV) per 1/2 cup cooked. Soy is also a valuable source of high-quality protein, meaning it contains all nine essential amino acids, along with other vital nutrients like folate, calcium, potassium, and zinc.
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Fatty fish, known for their omega-3 fatty acids, are also a good source of magnesium. A 3-ounce serving of Atlantic mackerel provides 83 mg (20% DV), while the same serving of yellowfin tuna offers 36 mg (9% DV). Atlantic salmon and canned white tuna contain slightly lower amounts, with 26 mg (6% DV) and 28 mg (7% DV), respectively. Fatty fish are also excellent sources of protein and vitamin D.
Whole grains like quinoa, brown rice, shredded wheat, and whole wheat bread contribute to your daily magnesium intake. Quinoa is a standout, with one cup cooked providing 118 mg (28% DV), while brown rice offers 86 mg (20% DV). Whole grains are rich in dietary fiber and various nutrients, including B vitamins, vitamin E, iron, and zinc, which are often lost during the refining process of white flour and white rice.
Leafy greens, though varying in magnesium content, are a valuable addition to a magnesium-rich diet. Cooked spinach is particularly rich in magnesium, with 1/2 cup providing 78 mg (19% DV). Leafy greens are packed with fiber, folate, vitamins A, C, E, and K, as well as iron and potassium.
Fruits like bananas, raisins, and avocados contribute to your magnesium intake while also providing potassium and B vitamins. One medium banana contains 32 mg (8% DV) of magnesium, while 1/2 cup of raisins offers 23 mg (5% DV), and 1/2 cup of avocado provides 22 mg (5% DV). These fruits are delicious and versatile additions to any diet.
Dairy products, such as milk and yogurt, are good sources of magnesium and calcium. One cup of milk provides 24-27 mg (6% DV) of magnesium, and 8 ounces of plain yogurt offers 42 mg (10% DV). Dairy is also an excellent source of protein and contributes to your daily potassium intake.
Dark chocolate, especially with higher cocoa content (70-85%), is a delightful way to boost magnesium intake. One ounce of dark chocolate with 70-85% cocoa solids contains approximately 64 mg of magnesium (about 20% DV). Dark chocolate is also rich in flavonoids, beneficial plant compounds with potential anti-inflammatory and protective effects against heart disease and cancer.
Certain beverages can also contribute to your daily magnesium intake. These include tap water, mineral water, bottled water (magnesium content varies), orange juice, and soy milk. These options provide hydration and essential nutrients, including magnesium. Incorporating a variety of magnesium-rich foods and beverages into your diet is the best way to ensure adequate intake of this essential mineral. If you suspect you have a magnesium deficiency or have concerns about your magnesium levels, consult with a healthcare professional or a registered dietitian for personalized advice. They can assess your individual needs and recommend appropriate dietary changes or supplementation if necessary. Remember, a balanced diet rich in whole, unprocessed foods is crucial for overall health and well-being.
