Magnesium-Rich Foods: Top Sources for a Healthy Diet

Magnesium is an essential mineral and cofactor involved in over 300 enzyme systems that regulate diverse biochemical reactions in the body [1]. Adequate intake of magnesium-rich foods is crucial for maintaining general health, as this mineral is key to energy production and bone health [2].

In this article, we will look at the best dietary sources of magnesium and understand why ensuring sufficient intake is vital for your well-being.

Why is Magnesium Important for Your Health?

Magnesium is a key player in many bodily functions [1]. Here are some reasons why it is so important:

• Energy Production: Magnesium is essential for the processes that convert the food you eat into usable energy (ATP), supporting the body’s overall metabolic processes [1, 2].
• Bone Health: This mineral is believed to support strong bones by playing a role in regulating calcium and Vitamin D levels, which in turn may contribute to better bone mineral density [1].
• Nervous System Regulation: Magnesium plays a crucial role in nerve and muscle function [2]. It may help regulate the nervous system, potentially aiding in the reduction of stress and promotion of relaxation [1].
• Muscle and Heart Function: It is necessary for proper muscle contraction and relaxation and is crucial for maintaining a healthy, stable heart rhythm [2].

By including magnesium-rich foods in your diet, you can help support these vital functions and work towards optimal health.

Top Dietary Sources of Magnesium

Magnesium intake can be easily supported by incorporating a variety of whole foods into your daily meals. The following values are approximate and based on available data for adults.

1. Nuts and Seeds: Highly Concentrated Sources

Nuts and seeds are excellent sources of magnesium and healthy fats.

• Pumpkin Seeds: These are highly concentrated, offering an impressive 156 mg per 1-ounce (28-gram) serving (about 37% of the Daily Value, DV).
• Chia Seeds: These tiny seeds contain approximately 111 mg per 1-ounce serving (about 26% DV).
• Almonds: A single ounce of almonds contains approximately 80 mg (about 19% DV).
• Cashews: Cashews provide around 74 mg per ounce (about 18% DV).

2. Leafy Green Vegetables: Essential Minerals

Leafy greens are well-known for their excellent nutritional profile, with magnesium stored primarily in the chlorophyll molecule.

• Spinach: One cup of cooked spinach has approximately 157 mg of magnesium (about 37% DV), making it one of the best vegetable sources.
• Swiss Chard: A cup of cooked Swiss chard has around 151 mg (about 36% DV) [2].
• Kale and Collard Greens: These are also excellent sources that can be enjoyed in salads, smoothies, or sautéed.

3. Whole Grains: Fibre and Magnesium

Whole grains are a good source of fibre and retain more magnesium compared to refined grains.

• Quinoa: This ancient grain is a complete protein and contains a good amount of magnesium.
• Brown Rice: A cup of cooked brown rice provides approximately 84 mg (about 20% DV) [2].
• Oats: Oats are a magnesium-containing whole grain that can be enjoyed as a hearty breakfast.

4. Legumes and Beans: Plant-Based Power

Legumes and beans are nutritional powerhouses, packed with magnesium, protein, and fibre.

• Black Beans: Black beans are a rich source, providing a significant amount of this vital mineral in each serving.
• Edamame (Immature Soybeans): A cup of cooked edamame provides approximately 99 mg (about 24% DV) [2].
• Chickpeas and Lentils: These are also fantastic sources, helping to boost your daily intake.

5. Fruits: Convenient Sources

Certain fruits can contribute meaningfully to your magnesium intake.

• Avocados: One medium-sized avocado provides about 58 mg (about 14% DV) of this essential mineral [2]. They are also a good source of healthy fats.
• Figs (Dried): Dried figs are a concentrated source of magnesium and fibre.
• Bananas: A medium-sized banana contributes about 32 mg (about 8% DV) [2].

6. Dairy Products: Variable Sources

Dairy products contribute moderately to magnesium intake alongside calcium and other nutrients.

• Milk (Low-fat): One cup typically provides around 24–27 mg [2].
• Yogurt (Plain, low-fat): One cup provides approximately 42 mg [2].

7. Seafood: Omega-3s and Minerals

Seafood is a nutritious way to incorporate magnesium, often alongside healthy omega-3 fatty acids.

• Salmon: A 3-ounce (85-gram) serving of cooked salmon contains approximately 26 mg of magnesium [2].
• Mackerel and Tuna: These fatty fish also provide a notable amount of magnesium, contributing to cardiovascular and overall nutrition.

8. Dark Chocolate: A Nutritious Treat

For a delightful way to increase magnesium, choose dark chocolate with at least 70% cocoa solids.

• A 1-ounce (28-gram) serving of dark chocolate (70–85% cacao) provides about 64 mg of magnesium (about 15% DV) [2].
• Enjoying a small square can satisfy cravings and contribute to mineral intake.

Did you know that magnesium plays a crucial role in converting vitamin D into its active form? [1] Without sufficient magnesium, vitamin D remains less effective in the body, limiting optimal calcium absorption and potentially weakening bone health. This means that even with adequate sunlight or vitamin D intake, a magnesium deficiency may affect bone density and immune function [1].

Conclusion

Magnesium plays a vital, multi-faceted role in numerous bodily functions, from energy production and nerve conduction to promoting bone health [1, 2].

By intentionally incorporating a diverse range of magnesium-rich foods like nuts, seeds, leafy greens, legumes, and whole grains into your regular diet, you can effectively support overall well-being and contribute to adequate magnesium intake. Always prioritize a balanced diet before considering supplementation.

Frequently Asked Questions (FAQs)

How can magnesium levels be raised quickly?

To quickly boost magnesium intake, focus on eating the most concentrated sources, such as pumpkin seeds, chia seeds, and cooked spinach. However, rapid correction of a true deficiency typically requires medical advice, which may include supplementation under professional guidance.

What are the signs of low magnesium?

Signs of low magnesium (hypomagnesemia) may include fatigue, muscle cramps, muscle weakness, loss of appetite, and in severe cases, abnormal heart rhythms or cardiovascular issues.

How can a person get 100% of their daily magnesium requirement?

A person can meet 100% of the recommended daily intake by consuming a balanced diet consistently rich in high-magnesium foods, such as incorporating a handful of nuts/seeds, several servings of leafy vegetables, and whole grains daily.

Which fruit has the highest magnesium content?

Among common fresh fruits, avocados are generally highest in magnesium, with about 58 mg per medium-sized fruit.

Are bananas a good source of magnesium?

While bananas do contain magnesium (about 32 mg per medium size), they are not considered one of the richest sources when compared to nuts or seeds.

References

[1] Al Alawi, A. M., Majoni, S. W., & Falhammar, H. (2018). Magnesium and Human Health: Perspectives and Research Directions. International Journal of Endocrinology, 2018, 9041694. https://doi.org/10.1155/2018/9041694

[2] National Institutes of Health, Office of Dietary Supplements. (2022). Magnesium Fact Sheet for Health Professionals. Retrieved October 27, 2025, from https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

[3] Vormann, J. (2016). Magnesium: Nutrition and Homoeostasis. AIMS Public Health, 3(2), 329–340. https://doi.org/10.3934/publichealth.2016.2.329