5 Magnesium Rich Foods You should Eat


Magnesium as a nutrient simply does not get as much press coverage as other minerals like calcium and iron: most people would be hard pressed to tell you what foods are a good source of magnesium or exactly what it does in the body. The fact is, though, that magnesium is incredibly important for general health and bodily function. It promotes a strong immune system and heart health, has anti-inflammatory properties which reduce the risk of cancer development and can even lower your chances of developing diabetes or migraines. Below are five foods which are magnesium-rich to keep your levels of this mineral adequate.

Leafy Green Vegetables

Okay, no surprises here: dark leafy green vegetables are rich in just about everything it seems and magnesium is no exception. Vegetables like Swiss chard, kale, arugula or spinach are true superfoods and will give you a generous supply of magnesium (as well as fiber, iron and Vitamins A and C) with very few calories. (1)

Seeds and Nuts

Magnesium-rich nuts and seeds include cashews, Brazil nuts, almonds, pine nuts, flax seeds, pecans and pumpkin seeds; pumpkin seeds, in fact, will provide nearly 100% of your RDA in magnesium in a half-cup serving alone. They are also important for vegetarians and vegans since these seeds and nuts are an excellent source of plant-based protein. (2)


Fatty, cold-water fish like salmon, mackerel, halibut and tuna are excellent additions to the menu and are a rich source of magnesium. And of course, they have other health benefits as well: they are one of the few natural dietary sources of Vitamin D and are also rich in Omega-3 fatty acids which boost the cardiovascular and immune systems and reduce the chance of many chronic diseases. (3)


This legume can provide nearly half the needed magnesium for the day in just one half-cup serving and in addition to this, will give you a good amount of fiber, amino acids, vitamins and minerals. Other leguminous plants can do this as well and good sources also include kidney, white or black beans, lentils, chickpeas and black-eyed peas. (4)


Another one of the true superfoods, a single avocado added to your salad or sandwich at lunch with provide around 15% of the magnesium you need for the day. It will also give you a load of fiber, phytonutrients, vitamins and minerals, and healthy, monounsaturated fats that will go a long way to supporting cardiac health.(5)

The great thing about magnesium-rich foods is that, apart from giving you this important mineral, they also tend to be rich in other important nutrients that will contribute to overall health and wellness, including healthy fats, fiber, vitamins and minerals and phytochemicals that will great support general well-being.

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Samriti has written a number of articles and blog posts for websites and print in the health industry. The majority of this writing was related to cancer information, blood pressure and healthy living.