18 Foods High in Magnesium—and Why They're So Good for Your Overall Health
- Real Simple
- 2 days ago
- 7 min read
While magnesium may not be at the top of your list when thinking about your health, eating foods high in magnesium is indeed important for your health. While calcium and iron tend to take center stage, magnesium is essential to staying healthy, balanced, and well-rested. We talked to experts to learn more about the health benefits of magnesium and round up the best magnesium-rich foods with some delicious recipes to try.
Kelly LeVeque, certified holistic nutritionist and best-selling author of Body Love and Body Love Every Day
Samantha Cassetty, MS, RD, nutrition and wellness expert and co-author of Sugar Shock
Kaytee Hadley, MS, RDN, registered dietitian and founder of Holistic Health and Wellness
Amy Davis, RDN, registered dietitian and founder of Amy Davis Nutrition
Why Is Magnesium Important for Our Health?
Kelly LeVeque, certified holistic nutritionist, says that despite magnesium's critical role in our overall health, many people are deficient in the mineral—about half of the U.S. population doesn't get enough. "Magnesium plays a critical role in supporting and sustaining health and life," explains LeVeque, adding that magnesium is involved in many enzymatic reactions, including energy production (ATP) protein synthesis, blood glucose management, blood pressure regulation, and nerve function.
Magnesium can't be produced by the body, so it's necessary to obtain the crucial mineral from external sources. According to LeVeque, magnesium levels are depleted in the body by everyday stress, making it extra important to replenish daily. Males and females 19 to 30 years old should get about 310 to 400 milligrams, respectively. From 31 years old and up, the recommended daily amount ups to 320 and 420 milligrams, respectively.
Magnesium Health Benefits
There are endless reasons to get more magnesium in your diet. But here are a few of the top health benefits that a magnesium-rich diet offers.
Assists With Stress and Sleep
One of the most well-known benefits of magnesium is the impact it can have on stress levels and sleep quality. This is due to its ability to regulate GABA, a neurotransmitter that calms the mind (hence magnesium's reputation as the "chill-out mineral").
Studies have tied higher magnesium intake to better and longer sleep and have shown links between low magnesium intake and mood disorders such as depression and anxiety.
"Magnesium acts on a similar pathway in your brain as antianxiety drugs, so it helps your body wind down and get into sleep mode," explains Samantha Cassetty, MS, RD, a nutrition and wellness expert.
Improves Vitamin D Levels
"It's even more important to understand that magnesium is critical for maintaining vitamin D levels," LeVeque says. Research has found that magnesium assists in activating vitamin D, which means that you need adequate levels of magnesium to get vitamin D benefits, which include supporting a healthy immune system and maintaining healthy bones, among others.
Aids With Pain and Disease Prevention
Finally, as LeVeque mentioned, magnesium is involved in numerous health functions as it's responsible for the functioning of over 300 enzymes in the human body and is of the utmost importance in our cellular health. Magnesium is involved in everything from preventing cardiovascular disease to managing nerve pain to relieving migraines.
Types of Magnesium
Magnesium citrate is the most bioavailable of the magnesium options, so it supports raising blood serum magnesium levels the best. In higher doses, it can also treat constipation.
Magnesium oxide isn't readily absorbed, so it's the fastest and most effective at treating constipation.
Magnesium glycinate (or bisglycinate) elevates magnesium levels internally and supports anxiety, depression, and insomnia.
Foods High in Magnesium
For most other magnesium types, simply making sure that your diet includes enough foods that are high in magnesium is enough. Starting with nutrition is always a good idea, especially since so many foods naturally full of magnesium are also packed with other fabulous macronutrients and micronutrients across the board.
One excellent way to guarantee that the foods you eat meet your magnesium quota is to turn toward whole, plant-based foods. "Magnesium is found in numerous plant foods, like nuts, seeds, pulses, whole grains, dark chocolate, and leafy green veggies," Cassetty explains. Here are the top eight foods that are rich in magnesium.
Pumpkin Seeds
A 1 ounce serving of these superstar seeds contains 168 milligrams of magnesium, getting you well on your way to your daily dose. Pumpkin seeds help with stress, sleep, and mood, not only due to magnesium but also tryptophan. Try sprinkling them on salads or smoothies or blending them into seed butter.
Almonds
Almonds provide 80 milligrams of magnesium and 6 grams of satiating protein in each 1-ounce serving. Opt for raw or dry-roasted nuts to avoid commonly used vegetable oils and excess sodium, which can lead to inflammation (and cause almonds to go rancid more quickly).
Spinach
Many leafy greens contain magnesium, and spinach tops the list at 78 milligrams per 1/2 cup serving of cooked leaves. You'll also be closer to hitting your daily iron and vitamin A quota, making spinach one of the healthiest foods you can eat. Sauté spinach with garlic in high-quality oil for a delectable side, fold it into an omelet, or throw a few handfuls into a smoothie for a barely detectable nutrient boost.
Cashews
Another excellent nut choice is the cashew, which boasts 74 milligrams of magnesium per 1-ounce serving. While slightly lower in protein than almonds, cashews also contain a decent amount of heart-healthy unsaturated fats and a wide range of nutrients, including manganese and copper. Try using blended cashews in soups and dips for an unexpectedly creamy, dairy-free texture.
Avocados
As if you need another reason to love this green fruit, one medium avocado contains 58 milligrams of magnesium, plus potassium and healthy monounsaturated fats. From grain bowls to desserts, there are endless ways to eat avocado regularly. For a simple snack, drizzle half an avocado with a hint of olive oil and salt.
Dark Chocolate
Cacao just got sweeter! A 1-ounce serving of dark chocolate offers 50 milligrams of magnesium, making it easy to justify that after-dinner square (or two). Choose chocolate with a minimum of 60 percent cacao to reap all the benefits, including high levels of antioxidants and anti-inflammatory flavonoids.
Peanut Butter
Not a fan of almond butter? No problem—everyone's first favorite nut butter packs 49 milligrams of magnesium per 2 tablespoons and 8 grams of hunger-squashing protein. Try to avoid products with added sugar and oils (ideally, the only ingredient listed on the container should be peanuts).
Salmon
What can't this superfood do? A 3-ounce serving of Atlantic salmon has 23 milligrams of magnesium. Salmon is also an excellent source of protein and is rich in omega-3 fatty acids.
Black Beans
Black beans are a rich source of magnesium. They contain about 120 milligrams of magnesium in one cup, contributing to heart health and muscle function. Beans are a versatile ingredient, too. You can eat them as the main meal or add them as a size to a protein.
Tofu
Tofu is also a great source of magnesium. A quarter of a block of tofu contains 47 milligrams or one cup contains about 73.1 milligrams. You can cook tofu in plenty of creative ways, as it tends to absorb the flavor of the food with which you cook it. It makes a great plant protein base for bowls or wraps.
Quinoa
Quinoa is an easy base for bowls and salads, and just one cup of quinoa contains 118 milligrams of magnesium. It also contains 31.4 milligrams of calcium, which can help your body absorb the magnesium, as well as provide more health benefits like boosting bone and cardiovascular health.
Chia Seeds
Chia seeds on the other hand have a sturdy reputation as a healthy food, and it's well deserved. They are rich in omega-3 fatty acids (but we thought only salmon had those!), antioxidants and just a few tablespoons provide 9.8 grams of dietary fiber. Chia seeds blow other food out of the water with 631 milligrams of calcium per 100 grams, far more than the recommended 300-400 milligrams.
Edamame
Edamame, often found in Japanese cuisine, is actually just unripened soy bean pods. Like soy milk, edamame has a ton of nutritional benefits such as iron, potassium, and a whopping 99.2 milligrams per cup of magnesium.
Whole Oats
Whether you're getting them through oatmeal, cereal, a crumble, or bread, whole oats are a great source of nutrition and protein. One cup of oats has 112 milligrams of calcium, which is almost half of the recommended daily value for women.
Mackerel
Mackerel is another delicious fatty fish that, like salmon, has a ton of benefits from amino acids to potassium to selenium. Plus, half a fillet of mackerel scores you 63.4 milligrams of magnesium, or about 20% of the average daily recommended intake.
Sunflower Seeds
"With 82 milligrams of magnesium in ½ cup, dry roasted sunflower seeds are an easy way to add more minerals to any dish," says Kaytee Hadley, MS, RDN. "Sunflower seeds also contain vitamin E and selenium, a mineral that supports thyroid function and immune health. Use them as a salad topper, in homemade trail mix, or in baked goods for a nutty and crunchy kick." Whether you're adding sunflower seeds to a dish or simply snacking on them, they're an excellent source of magnesium.
Brown Rice
"½ cup of cooked brown rice contains about 42 milligrams of magnesium, about 10% of your daily value," says Amy Davis, RDN. "This whole grain is an excellent complex carb to include in burrito bowls. alongside salmon and veggies, or easy one-pot meals." It's also perfectly easy to make, and can be paired with other nutrient-dense foods.
Baked Potato
Did you know your favorite carb could also a great source of magnesium? "3.5 ounces of a cooked potato with skin contains about 43 milligrams of magnesium, about 10% of your daily value," Davis says. "Potatoes also contain vitamin C, vitamin B6, and potassium for overall health, plus complex carbohydrates for lasting energy."
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