Magnesium is an essential mineral that plays a vital role in many bodily functions, including muscle and nerve function, blood glucose control, and bone health. Here are some of the best magnesium-rich foods to include in your diet:
Nuts and Seeds
Almonds:
One ounce (about 23 almonds) contains approximately 80 mg of magnesium.
Cashews:
One ounce (about 18 cashews) provides around 74 mg of magnesium.
Pumpkin Seeds:
One ounce of pumpkin seeds offers about 150 mg of magnesium.
Sunflower Seeds:
One ounce of sunflower seeds contains about 37 mg of magnesium.
Legumes
Black Beans:
One cup of cooked black beans contains about 120 mg of magnesium.
Edamame:
One cup of cooked edamame provides around 99 mg of magnesium.
Lentils:
One cup of cooked lentils contains approximately 71 mg of magnesium.
Chickpeas:
One cup of cooked chickpeas offers about 79 mg of magnesium.
Whole Grains
Quinoa:
One cup of cooked quinoa contains about 118 mg of magnesium.
Brown Rice:
One cup of cooked brown rice provides around 86 mg of magnesium.
Oats:
One cup of cooked oatmeal contains about 63 mg of magnesium.
Whole Wheat Bread:
One slice of whole wheat bread offers around 23 mg of magnesium.
Vegetables
Spinach:
One cup of cooked spinach contains about 157 mg of magnesium.
Swiss Chard:
One cup of cooked Swiss chard provides approximately 150 mg of magnesium.
Kale:
One cup of cooked kale offers around 31 mg of magnesium.
Potatoes:
One medium baked potato (with skin) contains about 48 mg of magnesium.
Fruits
Avocado:
One medium avocado contains around 58 mg of magnesium.
Bananas:
One medium banana provides about 32 mg of magnesium.
Figs:
One cup of dried figs contains approximately 101 mg of magnesium.
Raspberries:
One cup of raspberries offers about 27 mg of magnesium.
Fish and Seafood
Salmon:
One 3-ounce cooked serving of salmon provides about 26 mg of magnesium.
Mackerel:
One 3-ounce cooked serving of mackerel contains approximately 82 mg of magnesium.
Halibut:
One 3-ounce cooked serving of halibut offers about 91 mg of magnesium.
Dairy and Dairy Alternatives
Yogurt:
One cup of plain yogurt contains about 30 mg of magnesium.
Milk:
One cup of milk provides around 24 mg of magnesium.
Soy Milk:
One cup of soy milk offers about 47 mg of magnesium.
Miscellaneous
Dark Chocolate:
One ounce of dark chocolate (70-85% cocoa) contains about 64 mg of magnesium.
Tofu:
Half a cup of tofu provides approximately 37 mg of magnesium.
Molasses:
One tablespoon of blackstrap molasses contains about 48 mg of magnesium.
Tips for Incorporating Magnesium-Rich Foods into Your Diet
Breakfast: Add nuts and seeds to your oatmeal or yogurt.
Smoothies: Blend spinach, bananas, and avocado into your smoothies.
Salads: Include quinoa, black beans, and leafy greens like spinach or kale in your salads.
Snacks: Enjoy a handful of almonds, cashews, or dark chocolate as a snack.
Meals: Use legumes like lentils or chickpeas in soups, stews, and casseroles.
Including a variety of these magnesium-rich foods in your daily diet can help you meet your magnesium needs and support overall health.