Magnesium is a super important mineral that our bodies need to stay healthy and strong.
It helps with lots of things like keeping our bones strong, making our muscles work properly, and even helping us sleep better!
In this article, we’re going to explore different types of foods that are packed with magnesium.
We’ll look at why these foods are good for us and how we can include them in our meals.
Nuts and Seeds
| Food (1 oz serving) | Magnesium (mg) | % Daily Value |
|---|---|---|
| Pumpkin seeds | 168 | 40% |
| Brazil nuts | 107 | 26% |
| Almonds | 80 | 19% |
| Cashews | 74 | 18% |
| Sunflower seeds | 37 | 9% |
Nuts and seeds are like nature’s little powerhouses!
They’re small, but they’re packed with lots of good stuff, including magnesium. Let’s take a closer look at some of these crunchy treats:
Pumpkin Seeds
Pumpkin seeds, also called pepitas, are the champions of magnesium in this group.
Just a small handful gives you almost half of the magnesium you need for the whole day!
They’re great to snack on by themselves, or you can sprinkle them on top of salads or yogurt for a crunchy boost.
Brazil Nuts
These big, creamy nuts come from the Amazon rainforest. They’re super rich in magnesium and also have lots of selenium, which is good for your immune system.
Remember, a little goes a long way with Brazil nuts – eating just one or two a day is plenty!
Almonds
Almonds are really popular, and for good reason! They’re yummy, versatile, and full of magnesium.
You can eat them as a snack, add sliced almonds to your cereal, or try almond butter on your toast.
Cashews
Cashews have a sweet, buttery flavor that lots of people love. They’re great for snacking, but you can also use them to make creamy sauces or even dairy-free “cheese”!
Sunflower Seeds
These little seeds are fun to eat and good for you too.
They have a bit less magnesium than the others on this list, but they’re still a healthy choice. Try them on top of a salad or mixed into homemade trail mix.
Legumes
| Food (1 cup cooked) | Magnesium (mg) | % Daily Value |
|---|---|---|
| Soybeans | 148 | 35% |
| Black beans | 120 | 29% |
| Navy beans | 96 | 23% |
| Kidney beans | 80 | 19% |
| Lentils | 71 | 17% |
Legumes are a family of foods that includes beans, lentils, and peas.
They’re awesome because they’re packed with nutrients, including magnesium, and they’re also a great source of protein for people who don’t eat meat.
Soybeans
Soybeans are magnesium superstars in the legume world.
You can eat them in many forms – edamame (young soybeans), tofu, tempeh, or soy milk are all great options. They’re super versatile and can be used in all sorts of recipes.
Black Beans
Black beans are not only rich in magnesium, but they also have a ton of fiber which is great for your digestion.
They’re perfect for making burritos, adding to salads, or making a tasty black bean soup.
Navy Beans
These small white beans got their name because they were a staple food in the U.S. Navy. They’re great in soups and stews, and they’re really good at soaking up flavors from spices and herbs.
Kidney Beans
Kidney beans are shaped like, you guessed it, kidneys! They’re often used in chili and are a classic ingredient in red beans and rice.
They’re hearty and filling, making them perfect for cooler days.
Lentils
Lentils come in different colors – green, brown, red, and more. They cook faster than most beans and don’t need to be soaked beforehand.
Lentils are great for making soups, curries, or even vegetarian “meatballs”!
Whole Grains
| Food (1 cup cooked) | Magnesium (mg) | % Daily Value |
|---|---|---|
| Quinoa | 118 | 28% |
| Buckwheat | 86 | 21% |
| Brown rice | 84 | 20% |
| Oats | 64 | 15% |
| Wheat bran | 89 | 21% |
Whole grains are grains that still have all their original parts – the bran, germ, and endosperm.
This means they keep all their natural nutrients, including magnesium. Let’s look at some magnesium-rich whole grains:
Quinoa
Quinoa (pronounced KEEN-wah) is actually a seed, but we eat it like a grain. It’s super nutritious and has all nine essential amino acids, which is rare for plant foods.
It cooks up fluffy and slightly crunchy, making it great for salads or as a side dish.
Buckwheat
Despite its name, buckwheat isn’t related to wheat at all! It’s actually a seed too.
Buckwheat has a strong, nutty flavor and is used to make soba noodles in Japan. You can also eat it as a hot cereal or use buckwheat flour for pancakes.
Brown Rice
Brown rice is what you get before white rice is polished to remove the bran layer.
It takes longer to cook than white rice but has way more nutrients, including magnesium. It has a chewy texture and nutty flavor that goes well with lots of different foods.
Oats
Oats are a breakfast favorite for many people. Whether you like them as oatmeal, in granola, or in cookies, oats are a great way to get some magnesium.
They’re also high in a special kind of fiber that’s really good for your heart.
Wheat Bran
Wheat bran is the outer layer of the wheat kernel.
It’s usually removed when making white flour, but you can buy it separately to add to cereals, smoothies, or baked goods for a fiber and magnesium boost.
Leafy Greens
| Food (1 cup cooked) | Magnesium (mg) | % Daily Value |
|---|---|---|
| Spinach | 157 | 37% |
| Swiss chard | 150 | 36% |
| Collard greens | 38 | 9% |
| Kale | 31 | 7% |
| Beet greens | 98 | 23% |
Leafy green vegetables are like nature’s multivitamins. They’re packed with all sorts of good nutrients, including magnesium.
Plus, they’re low in calories and high in fiber, making them great for overall health.
Spinach
Spinach is a magnesium powerhouse! It’s super versatile – you can eat it raw in salads, cooked as a side dish, blended into smoothies, or added to pasta dishes.
Fun fact: cooked spinach actually gives you more magnesium than raw spinach because it shrinks down, so you end up eating more.
Swiss Chard
Swiss chard has colorful stems that can be red, yellow, or white. It has a slightly bitter taste when raw, but becomes milder when cooked. It’s great sautéed with a little garlic and olive oil.
Collard Greens
Collard greens are popular in Southern U.S. cooking. They have tough leaves that become tender when cooked.
They’re often cooked with a bit of bacon for flavor, but you can also use them as a healthy wrap instead of a tortilla.
Kale
Kale has become super popular in recent years, and for good reason! It’s really nutritious and can be prepared in lots of ways.
You can make kale chips, add it to smoothies, or massage it with dressing for a raw kale salad.
Beet Greens
Many people throw away beet greens, but they’re actually really nutritious! They have a taste similar to Swiss chard. You can sauté them just like other greens or add them to soups and stews.
Fish and Seafood
| Food (3 oz cooked) | Magnesium (mg) | % Daily Value |
|---|---|---|
| Halibut | 90 | 21% |
| Mackerel | 82 | 20% |
| Tuna | 28 | 7% |
| Salmon | 26 | 6% |
| Sardines | 39 | 9% |
Fish and seafood are not only good sources of magnesium, but they’re also high in omega-3 fatty acids, which are great for your brain and heart.
Let’s dive into some magnesium-rich options from the sea:
Full of magnesium Halibut
Halibut is a type of flatfish with a mild, sweet flavor. It’s a great source of magnesium and other nutrients.
You can grill, bake, or pan-sear halibut for a delicious and healthy meal.
Mackerel
Mackerel is an oily fish that’s packed with nutrients, including magnesium. It has a stronger flavor than some other fish, which some people really love.
It’s often smoked or grilled, and it’s a common ingredient in sushi.
Tuna
Tuna is a popular fish that comes in many forms – fresh steaks, canned, or as sushi. While it’s not as high in magnesium as some other fish, it’s still a good source and is very high in protein.
Salmon
Salmon is known for its pink color and is one of the most popular fish to eat.
While it’s not the highest in magnesium, it’s loaded with omega-3 fatty acids and other nutrients. You can enjoy it grilled, baked, or even raw in sushi.
Sardines
Sardines are small, oily fish that are often sold canned. They’re a good source of magnesium and are also one of the best sources of omega-3s.
You can eat them on crackers, add them to salads, or use them in pasta dishes.
Fruits
| Food | Magnesium (mg) | % Daily Value |
|---|---|---|
| Avocado (1 medium) | 58 | 14% |
| Figs (1/2 cup dried) | 50 | 12% |
| Banana (1 medium) | 33 | 8% |
| Guava (1 medium) | 22 | 5% |
| Raspberries (1 cup) | 27 | 6% |
Fruits are nature’s candy – they’re sweet, delicious, and packed with vitamins, minerals, and fiber.
While they’re not always the highest in magnesium, they do contribute to your daily intake and offer lots of other health benefits.
Avocado
Avocados are unique fruits because they’re high in healthy fats. They’re also a good source of magnesium.
You can spread avocado on toast, use it to make guacamole, or add slices to your salads and sandwiches.
Figs
Figs can be eaten fresh or dried. Dried figs are especially high in magnesium and natural sugars, making them a great energy-boosting snack.
They’re delicious on their own or can be added to baked goods or trail mix.
Banana
Bananas are famous for their potassium content, but they’re a good source of magnesium too.
They’re super convenient as a grab-and-go snack, great for smoothies, or can be used in baking.
Guava
Guava is a tropical fruit with a unique flavor. It’s rich in vitamin C and provides a decent amount of magnesium. You can eat guavas fresh, use them in smoothies, or make them into jams or jellies.
Raspberries
Raspberries are little nutrition powerhouses. They’re high in fiber, vitamin C, and provide some magnesium too. They’re great for snacking, topping yogurt or oatmeal, or adding to desserts.
Vegetables
| Food (1 cup cooked) | Magnesium (mg) | % Daily Value |
|---|---|---|
| Edamame | 99 | 24% |
| Artichokes | 71 | 17% |
| Okra | 94 | 22% |
| Potatoes (with skin) | 49 | 12% |
| Broccoli | 33 | 8% |
Vegetables are an important part of a healthy diet. They’re low in calories but high in vitamins, minerals, and fiber. Many vegetables are good sources of magnesium, especially when you eat a variety of them.
Edamame
Edamame are young soybeans, usually eaten while still in the pod. They’re a great source of magnesium and protein.
You can steam them and sprinkle with a little salt for a healthy snack, or add them to salads and stir-fries.
Magnesium Rich Artichokes
Artichokes might look a bit intimidating, but they’re delicious and nutritious. They’re a good source of magnesium and are also high in fiber.
You can steam them and eat the leaves dipped in butter or mayo, or use artichoke hearts in dips and salads.
Okra
Okra, also known as ladies’ fingers in some countries, is a good source of magnesium. It’s popular in Southern U.S. and Indian cooking.
It can be fried, pickled, or added to stews – just be aware that it gets a bit slimy when cooked, which some people love and others don’t!
Potatoes
Potatoes often get a bad rap, but when eaten with the skin, they’re actually quite nutritious and provide a good amount of magnesium.
They’re incredibly versatile – you can bake them, mash them, roast them, or make them into fries (though baking is healthier than frying).
Broccoli
Broccoli is a nutritional superstar, and while it’s not the highest in magnesium, it does contribute to your daily intake. It’s also high in vitamin C and fiber. You can eat it raw with dip, steam it, roast it, or add it to stir-fries.
Benefits of Magnesium
Before we dive into the foods that are rich in magnesium, let’s talk about why this mineral is so important for our bodies. Magnesium does a lot of cool things to keep us healthy:
Bone Health: Magnesium works together with calcium to build strong bones. It’s like the cement that helps hold the calcium in your bones!
Muscle Function: Your muscles need magnesium to relax properly. This helps prevent cramps and keeps your muscles working smoothly.
Energy Production: Magnesium helps your body turn the food you eat into energy. It’s like a key that unlocks the energy in your cells.
Heart Health: Your heart is a muscle too, and magnesium helps it beat steadily and strongly.
Brain Function: Magnesium is important for your brain. It helps you learn, remember things, and even helps manage stress.
Better Sleep: Having enough magnesium can help you fall asleep more easily and sleep more soundly through the night.
Mood Booster: Magnesium plays a role in producing serotonin, a chemical that helps you feel happy and calm.
Digestive Health: Magnesium helps your digestive system work properly, keeping things moving smoothly.
Immune System Support: A healthy amount of magnesium can help support your immune system, helping your body fight off illnesses.
Blood Sugar Control: Magnesium helps your body manage blood sugar levels, which is important for everyone, especially people with diabetes.
Final Thoughts
Magnesium is a super important mineral that helps our bodies in many ways.
The good news is that there are lots of delicious foods that can help us get enough magnesium every day.
By eating a variety of nuts, seeds, legumes, whole grains, leafy greens, fish, fruits, and vegetables, you can make sure your body gets the magnesium it needs to stay healthy and strong.
Remember, a balanced diet with lots of different foods is the best way to get all the nutrients you need!
