Food Rich Of Magnesium: Super Healthy Foods


Here, we discuss the food rich of magnesium. Magnesium helps maintain the correct levels of other minerals such as calcium, potassium, and zinc. Your heart, muscles, and kidneys need magnesium to function correctly. The mineral also helps build teeth and bones.

Magnesium occurs naturally in many different foods. Although magnesium deficiency is rare, many Americans do not get as much mineral as they should in their diet.

However, the average adult can only get 66 percent of their recommended daily magnesium in their healthy diet. This may be due to the number of processed foods we eat.

The next ten foods are some of the best natural sources of magnesium. Try to include more of these foods in your diet to get a magnesium booster.

Magnesium is an essential mineral. It is involved in hundreds of chemical reactions in your body and helps you maintain good health, but many people do not reach the daily reference intake (RDA) of 400 mg.

However, you can quickly meet your daily needs by eating foods high in magnesium.

This is the list of which food rich of magnesium.

1. Almonds, Cashews, And Peanuts

Almonds, Cashews, And Peanuts

Almonds, cashews, and peanuts are not only a healthy snack but also full of magnesium.

An ounce of almonds has 80 mg, or about 20 percent, or your recommended daily allowance. Cashews have 74 mg per ounce and two tablespoons or 49 mg of peanut butter or magnesium.

These roasted nuts can be added to different dishes for more texture and taste.

2. Green Leafy Vegetables

Green leaves are incredibly healthy, and many are load with magnesium.

Vegetables with significant amounts of magnesium are spinach leaves, kale, turnip greens, and mustard vegetables.

For example, a 1 cup portion of cooked spinach has 157 mg of magnesium or 39% of the RDA.

Moreover, they are an excellent source of various nutrients, such as iron, manganese, and vitamins A, C, and K.

Green leaves also contain many useful substances for plants that help protect their cells from damage and reduce the risk of cancer.

3. Cultured Yogurt

Cultured Yogurt

This is the best food rich of magnesium. Cultivated yogurt is a nutrient-rich food that contains 30 mg of magnesium per cup and is an outstanding source of protein. Not to mention, it consists of omega-3 fatty acids, lots of vitamins and minerals, and healthy probiotics for the gut.

4. Bananas

Bananas are among the most famous fruits in the whole world.

They are best known for their rich potassium content, which can lower blood pressure and is related to a lower risk of heart disease.

But they are also rich in magnesium: a humongous banana contains 37 mg or 9% of the RDA. In addition, bananas give vitamin C, vitamin B6, manganese and fiber.

Ripe bananas are more abundant in sugar and carbohydrates than most other types of fruit, so they may not be suitable for people with diabetes.

However, a large proportion of the carbohydrates in green bananas is resistant starch, which is not digested or absorbed.

Resistant starch can lower blood sugar, reduce inflammation, and improve intestinal health.

5. Whole Grains

Whole Grains

Grains are wheat, oats, and barley, as well as pseudocereals such as buckwheat and quinoa.

All grains are excellent sources of many nutrients, including magnesium.

A 28-gram portion of dry buckwheat contains 65 mg of magnesium, which is 16% of the RDA.

Many whole grains are also rich in B vitamins, selenium, manganese, and fiber.

Controlled studies have shown that whole grains reduce inflammation and reduce the risk of heart disease.

Pseudo grains such as buckwheat and quinoa are more abundant in proteins and antioxidants than traditional grains such as corn and wheat.

Moreover, they do not contain gluten, so people with celiac disease or gluten sensitivity can also enjoy it.

6. Dark Chocolate

Dark chocolate is just as healthy as it is tasty. It is very rich in magnesium, with 64 mg in a 28-gram portion, that is, 16% of the RDA.

Dark chocolate is also rich in iron, copper, and manganese and contains prebiotic fibers that nourish healthy gut bacteria.

Moreover, it is pack with useful antioxidants. These are nutrients that neutralize free radicals. These are toxic molecules that can damage your cells and cause diseases.

Dark chocolate is especially useful for heart health because it contains flavanols, potent antioxidant compounds that prevent “bad” LDL cholesterol from oxidizing and attach to the cells along the arteries.

To fully benefit from the benefits of dark chocolate, choose a product that contains at least 70% cocoa components. A higher percentage is even better.

7. Vegetables


Legumes are a group of nutrient-dense plants that include lentils, beans, chickpeas, peas, and soybeans.

They are very rich in many different nutrients, including magnesium.

For example, a serving of 1 cup of cooked black beans contains an impressive amount of 120 mg of magnesium, which is 30% of the RDI.

Legumes are also rich in potassium and iron and an essential source of protein for vegetarians.

Because legumes are high in fiber and have a low glycemic index (GI), they can lower cholesterol, improve blood sugar control, and decrease the risk of heart disease.

A fermented soy product known as natural is considered an excellent source of vitamin K2, which is essential for sea health.

8. Fatty Fish

Fish, especially oily fish, is incredibly nutritious. Many types of fish are rich in magnesium, such as salmon, mackerel, and halibut.

Half fillet (178 grams) of salmon contains 53 mg of magnesium, which is 13% of the RDI. It also provides 39 grams of impressive or high-quality protein.

Also, fish is high in potassium, selenium, B vitamins, and various other nutrients.

High consumption of fatty fish has been associated with a decreased risk of several chronic diseases, particularly heart disease.

These benefits have been attributed to high amounts of omega-3 fatty acids.

9. Avocado


Avocados have 58 mg of magnesium per fruit, which is 16% of their needs for the day, and also contain healthy fats (which are suitable for the health of the heart and brain).

Avocados are rich in vitamins B and vitamin K and have more potassium than bananas.

10. Edamame

Edamame is soybeans that are still there and pods. They are usually steamed or cooked, and you can easily add food or a dish.

Half a cup of cooked and peeled edamame beans contains 50 mg of magnesium.


Magnesium is an essential mineral that may not have enough. Fortunately, many delicious meals give you all the magnesium you need.

Maintain a well-balanced diet and increase the intake of the foods mentioned above to maintain your robust health and fit body.

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