10 Foods High In Magnesium That You Are Unaware Of!

Magnesium is one of the mineral that is really important to human body. It is responsible for various activities taking place in our body like normal muscle contradictions, signaling nerves, maintaining normal nerve function, etc. Therefore, one needs correct amount of Magnesium in its body. The major source of magnesium is food. Not all the foods are rich in Magnesium, therefore one should be picky with foods for balanced amount of it.

Mineral is a mineral which is essential for the bones and the normal bone structure too. If you are not getting enough magnesium from your everyday food diet, additional supplements will be given.  It is better to fulfill the demand of magnesium in your body through the food rather than consuming the supplements of magnesium.

One has to have proper amount of Magnesium everyday for the well functioning of the body organs. It depends on age, gender, body conditions, etc. that will determine the amount of dose. Because every body being different from one another, the consumption quantity vary.

One need to adapt healthy food practice, such that there should be some extra food taken just to fulfill the magnesium content in the food. If you have the right amount of magnesium in your everyday meal without any extra effort, that is considered perfect.


Who needs MAGNESIUM?

Every human being despite any age or gender will require magnesium. It should be consumed through foods rather than in capsule. The best source of magnesium is a hard water which has high mineral content naturally.

For a man, the everyday magnesium content should be 420 milligrams while for woman that is 320 milligrams. No more no less, the number will provide the perfect dietary supply of magnesium as demand of your body. The kidney impaired person should be more carefully about the amount of magnesium he/she is consuming.

The one who does a lot of exercise or workout can lose magnesium, thus a bit more of it has to be consumed afterwards. One should be serious on taking the correct amount of Magnesium because 350 enzymes depend completely on it!

Importance of Magnesium

Following are some of the importance of Magnesium:

  • For production of energy
  • For Oxidative phosphorylation
  • Glycolysis
  • Formation of protein
  • Creation of energy
  • Relaxation and muscle movements
  • Regulation of nervous system
  • Create and repair DNA and RNA
  • Boost the performance of exercise
  • Helps to fight with depression
  • Helps to benefit type 2 diabetes
  • Anti – Inflammatory benefits
  • Reduces insulin resistance
  • Avoids migraine
  • Makes bones and teeth stronger
  • Maintains healthier cardiovascular system
  • Improves the blood flow
  • Reduces stress
  • Reduces aches and pains
  • Enhances mitochondrial function
  • Lowers blood sugar level
  • Improved blood flow


There are plenty of foods that are rich in magnesium. The best source is a hard water which can be easily available. But besides it, there are ten foods that we can add in our everyday meal, that will provide us the right amount of magnesium.

These ten food items are chosen in such a way that, the entire thing is vegetarian. Thus, not just a non vegetarian person but even the vegetarian person can also consume the diet plan. Similarly, it is also having the foods without dairy or eggs, thus, perfect for the vegans too.

If you are a non vegetarian, and are searching for some non vegetarian foods also to go into it, you can add fatty fish in the diet plan. And, for a non-vegan person, you can add yogurt in the list. But overall, the ten foods mentioned below go well for every person of any age or gender! Stick to this plan for sure magnesium fulfillment in your bodies!

Find out more about these fascinating foods rich in magnesium! Go through each of these ten food varieties and tell us what you already are consuming from these ten basic food choices. Do not forget to share us your food chart that you are already following to get enough of the magnesium in your diet.

Here is the list of ten foods with enough magnesium required for your body:


The dark green leafy vegetables are rich in magnesium. Either you can serve it raw or cook it, the magnesium content will not vary. One should add some green leafy vegetables in one of the meals in a day. Some dark green leafy vegetables like micro greens, Kale, Spinach, Watercress, Cabbage, Beet Greens, Salad Greens, Lettuce, etc. are easily available in the vegetable stores.

Adding one of these in the plate will gradually increase your magnesium content in the body. These can be grown in the home as well, with some little effort. The home grown green leafy vegetables are better and more rich in magnesium. Not just to fulfill the magnesium content, but green leafy vegetables are important for various other body systems.

Kids are more bending towards meat and skipping green vegetables these days, this can lead to deficiency in magnesium in short period of time and they might end up with several aches and cardiovascular problems. Thus, make a healthy eating practice by adding green leafy vegetables in your plate!



An Avocado is a tree that has a unique fruit itself known as avocado. They have  a green out cover and a fairly fleshy body with a huge seed inside. It has a shape of an egg or pear. This is one of the fruits that is popular for its advantages to human body along with its unique taste.

Though it contains comparatively small amount of magnesium, but with a regular practice of consuming it, or bringing it into your everyday breakfast, it will have a good result on your body. Because it not just contains magnesium, but along with that more than 20 vitamins and minerals too, it is a bit of expensive. But the price totally depends on which part of the world you are in.

You can add avocado in your breakfast every day or in some dishes in the lunch or dinner too. Adding it in your everyday meal will have a variety of health changes in you. They are loaded with fiber, fatty acids, and the potassium content in avocados is more than that in bananas.

If you have an avocado, your Cholesterol level will lower and Triglyceride level as well. Overall, they help you to digest well and improve your health certainly. So, with the consumption of avocados, you are healthier eventually.


Banana is one of the source of all the important and basic nutrients that a human body require. It is also one of the source of magnesium. One medium or large banana has approximately 37 milligrams of magnesium that makes equal to 9 percent of the RDI.

They are also rich in fiber, Vitamin B6, Manganese, and Vitamin C. Bananas are also rich in carbs and sugar, if they are well ripen. You are suggested to avoid the bananas that are not well ripen in order to avoid certain digestive problems. But, a well ripen one is a marvelous source of various nutrients.

Make a healthy habit of adding bananas in one of your meals. Its taste is widely liked by everyone and specially kids do not complain on eating it. Therefore, eating even one banana a day will bring changes in your health. It keeps you away from the problems oriented due to magnesium deficiency.

  • NUT

When we talk about the nuts, it makes our mouth watery! They have amazing taste and are a source of a lot of minerals and nutrients essential for human development and health. When we talk about magnesium content particularly, the nuts like cashews, almonds, & Brazil nuts fall in it.

For an instance, 28 grams of cashews alone has 82 milligrams of magnesium content that makes 20 percent of the RDI. These are rich in nutrients along with magnesium. But they are expensive to have it in large mass. It can be added in everyday meal in little quantity or eaten along with milk or some other food.

These can be included in some recipes to add up some magnesium in your food. As they are expensive, they are one of the rich foods. But adding them in your meals will definitely give you a magnesium boost in no time.

Because there are a lot of varieties of nuts with high magnesium content, one can choose from these to benefit body.


Seeds include a lot of beneficiary elements that will improve health. They are rich in magnesium content. Specially, pumpkin seeds, chia seeds and flax are rich in magnesium. 28 grams of pumpkin seeds contain 150 milligrams of magnesium which equivalents 37% of the RDI.

Besides magnesium, they are loaded with antioxidants that protect your cells from harmful free radicals. They also contain fibers and fatty acids. Some seeds like flax also reduces cholesterol.

You can either cook these  or simply eat these raw. One of the best ways to eat them is by soaking them overnight and chew them in the morning as a snack meal. They are one of the healthiest foods and are also rich in protein.

Seeds are the foods with the highest amount of magnesium that will improve your body system and health.


Brown rice is one of the popular grain in today’s meal. People are switching into brown rice and replacing their one time meal with that. It is one of the sources of magnesium along with Folic acid, Vitamin B, minerals, and iron.

100 grams of brown rice contain 43 milligrams of magnesium. It is used to prevent birth defects, prevents the formation of blood clots and helps to move the waste from the digestive tract. It also helps to lower cholesterol and promotes the fullness.

Therefore, it is one of the best wholegrain that you need to add to your meal to make a healthy habit of good food practice.


Chick peas are one of the types of grams that are tasty as well as healthy. They are preferred already in heavy meals. It is actually an annual legume of a family. It is not just rich in magnesium but also in vitamins, minerals, and fibers.

100 grams of chick peas contain 115 milligrams of magnesium which is actually a lot. They offer a lot of healthy benefits like improving digestion and avoiding the several risks of diseases.

They have a high content of protein and can replace even meats for vegetarian diets. 

  • TOFU

Tofu is a vegetarian delight food. It is similar to cheese or a milk product but is prepared out of soya bean. Sometimes it is known as bean curd. The popularity of tofu is because of its taste and its protein content. It has hgh amount of protein and is used to substitute meat for vegetarian diets.

100 grams of tofu has 57 milligrams of magnesium in it which is equivalent to 13 percent of the RDI. Along with that, 100 grams of tofu also has 10 grams of protein in it along with 10% of RDI of iron, manganese and calcium.

Therefore, tofu is really a healthy diet along with its good taste. People all over the world are eating tofu along with their meals for magnesium and protein.

It can reduce the stomach cancer risk and takes care of the cells in your arteries.


The whole grains include grains like barley, wheat, quinoa, buckwheat, and oats. They are not just rich in magnesium but along with that a lot of nutrients like selenium, Vitamin B, and fibers.

28 grams of buckwheat contain 65 milligrams of magnesium that is equivalent to 16% of RDI.

Whole grains are useful in so many ways for the development and health of human body. They reduce the risk of heat diseases and inflammation.

They are gluten free and work as antioxidants too.

Whole grain is always the part of the basic meals. Try to add them more and in their original form for more better results. Make a healthy habit of adding more whole grains in your meals.


Dark chocolate is one of the most liked sweet, not just by kids but everyone. It has amazing taste and a lot of people buy it just for taste. It is a great source of magnesium along with some other nutrients.

28 grams of dark chocolate has 64 milligrams of magnesium in it that makes 16 percent of the RDI. It also has a lot of antioxidants that will protect your body if you consume it.

Dark chocolate has iron, manganese, fibers, and copper that are good for the bacteria inside. It is also good for heart as it contains flavanols which is one of the important antioxidants.

It also has carbs in it and sugar which might not be a good idea for people with over weight. Kids also can get a gum problem along with tooth ache with a lot of dark chocolate dose.

Beyond the only 10!

You should not actually just stick to just these ten food supplies. These above mentioned foods are actually the ones that you can basically add in your everyday meals, but it does not mean that you need to stick to only ten of the food stuffs forever.

There are plenty of ideas for food that will still provide you with enough magnesium required for your health. You can bring changes in food plan according to the magnesium content basis. Along with magnesium, other nutrient are also equally important, therefore, you also need to focus on that while choosing food diet.

Even the wholegrain has a lot of choice within. There are plenty of wholegrain one can choose from! Similarly, the nuts and the seed also have a lot of choices to offer you. You do not just stick to one food chart but get a lot into your table.

Research more about the foods and try to make a variety of choices on picking up the food everyday. It is exciting to try new food at least once a week if it also contains enough of nutrients your body will require.

Healthy Food Practices!

If you went through these ten of the foods with magnesium contents in the page, you might have realized that how a general food that we could have added easily in our meals can be so rich in magnesium. The foods that we have been skipping in order to have something else, can make us magnesium deficient and which will ultimately make our life miserable with health issues.

Thus, it doesn’t require much to practice some healthy food eating. Adding these food supplies in your everyday diet will save you from getting into a lot of health issues.

It is not just you who will require it but your entire family. Specially, your kids will learn and adapt the food meals that you provide them. Thus, your kids will learn the healthy eating habits only when you add that it your family once for all.

Please try to add these food supplies in your meal and make your health a better one and avoid all the health related issues!

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