Magnesium is an important micronutrient that is essential for many body functions. This nutrient is essential for healthy bones, calcium absorption, food metabolism, synthesis of fatty acids and proteins, as well as nerve function. Magnesium deficiency presents in a number of ways that can easily be overlooked.

Muscle cramps, fatigue, arrhythmias, dizziness, nausea, numbness, insomnia, brain fog and anxiety are some of the symptoms that magnesium protects against. Causes of deficiency can include eating the wrong foods, excessive alcohol consumption, certain prescription drugs, high-sugar diets, overuse of acid inhibitors, and leaky gut syndrome. All these things can contribute to insufficient magnesium in the body and hence it is important to include magnesium-rich food in your diet.

According to ResearchMagnesium is responsible for 300 biochemical processes in the body. One way to avoid magnesium deficiency is to make sure you’re getting enough magnesium-rich foods! Below is a list of 10 common foods that you can include in your diet throughout the day for not only magnesium, but all other nutrients that work together with magnesium and be properly absorbed in the body.

foods rich in magnesium

1. Nuts

Cashews, Brazil nuts and almonds are rich in magnesium. Cashews contribute 82 milligrams, or 20% of the Recommended Daily Intake (RDI), to a one-ounce serving. They are also a great source for selenium, fiber and monounsaturated fats, all of which help control blood sugar and cholesterol levels.

Nuts are anti-inflammatory and can help improve heart health. They are a great snack in the evening to help prevent glucose levels from disrupting sleep too little. However, be careful not to eat too many nuts, as they are high in fat. A recommended serving would be 2 ounces of nuts 1-2 times a day.

2. Legumes

Legumes such as lentils, black beans, chickpeas, peas and soybeans are considered a great source of protein. However, they are also very high in magnesium. One cup of black beans brings in 120 milligrams of magnesium, or 30% of the RDI in your diet.

Other micronutrients they contain are potassium and iron, as well as an essential protein and fiber source for a plant-based diet. Legumes are a great fighter against heart disease, one of the major global issues.

3. Fatty Fish

Wild-caught salmon, mackerel, and halibut are all fish that are high in magnesium. 180 grams of salmon provides 13% of the RDI of magnesium.

Omega-3 fatty acids are also important ingredients in salmon that help fight heart disease. 180 grams of salmon contains 39 grams of protein, B vitamins, selenium and potassium that complement magnesium for a healthy heart and brain.

4. Organic Tofu

Tofu is high in protein and magnesium. It is made from soybean milk that has been pressed into small white curds. Selecting organic tofu with soy crops is important because they are the longest growing crop, so are heavily treated with pesticides.

Soy is a great source of protein and magnesium, especially for a plant-based diet. A 3.5-ounce serving contains 13% of the RDI, or 53 milligrams of magnesium. Other micronutrients in tofu include calcium, iron, selenium and manganese.

5. Chocolate

Craving dark chocolate? Magnesium may be one of the things that can help. A small dark chocolate bar provides 226 milligrams of magnesium per 100 grams. It also contains nutrients like iron, antioxidants, manganese, copper and prebiotic fiber. However, moderation is the key.

Because of the high sugar content in store-bought chocolate, it is best to have a small amount every day. Small portions of dark chocolate can be great for heart and gut health. It is best to consume dark chocolate which contains 70% and more cocoa.

6. Seeds

Chia, pumpkin and flax are some of the fortified foods with magnesium. Pumpkin seeds in a one-ounce serving contain 150 milligrams of magnesium, which is 40-50% of the RDI. One tablespoon of flax or chia seeds contains about 40 milligrams of magnesium, or 15% of the RDI, along with iron, antioxidants, fiber, and monounsaturated fat.

These seeds are also packed with omega-3 fatty acids that promote a healthy brain and heart. If you want to improve cognitive function, add some flaxseed to your oatmeal, smoothies, salads, soups and sauces. You can also make a trail mix containing seeds, nuts, your favorite dried berries and granola which can be a perfect snack to nibble on.

7. Avocado

Avocado Nutrition Facts

  • calories: 160
  • thick: 14.7g
  • sodium: 7mg
  • Carbohydrate: 8.5g
  • fiber: 6.7g
  • sugar: 0.7g
  • protein: 2G
  • Magnesium: 29mg
  • potassium: 485mg
  • vitamin C: 10mg
  • Vitamin E: 2.1 mg
  • Vitamin K: 21mcg

Avocado can be used in your diet in different ways. Whether you’re adding slices to salads, adding them to smoothies, or making guacamole, you can expect 58 milligrams, or 15% of the RDI of magnesium, from this fruit.

Vitamin K, B, potassium, monounsaturated fat and fiber in this fruit work together to make it one of the most powerful ingredients in the nutrition world. Plus, avocados help improve cholesterol, reduce inflammation, and increase feelings of fullness, which encourages weight loss!

8. Banana

This fruit is one of the most common fruits in the household. Although bananas are known for their high potassium content, they are also a source of about 37 milligrams of magnesium. Other nutrients it packs are fiber, vitamin B6 and vitamin C. It is recommended to consume bananas that are slightly less ripe than its ripe alternatives.

The starch of the small banana remains intact when consumed. It travels to the large intestine where it is broken down by gut bacteria. Interestingly, it also makes a wonderful prebiotic to help improve gut health. Apart from this, the amount of carbohydrates and sugar is also high in ripe bananas.

9. Organic Leafy Greens

Another crop that is a must for organic shopping is the dark green family. The things of nature love to eat these greens as much as we do. These crops, if not grown organically, are heavily treated with chemicals to prevent this. This is especially the case with root vegetables, which absorb several seasons of treatment from the soil.

Leafy greens are a popular manganese-rich food, loaded with other great vitamins like A, C, and K. One cup of cooked spinach contains about 40% of the RDI for magnesium. Mustard greens, kale, turnip greens and many others in this family all help in oxidizing and detoxifying cells, thus promoting cancer prevention. Adding a handful of spinach to any fruit smoothie can be a great idea when trying to incorporate those greens into your kids’ diet!

10. Musk

Oysters provide 37 milligrams of magnesium, or 9% of the DV, in just 3 oz. Magnesium yes, but oysters are more famous for their amazing zinc and copper content of over 188% DV zinc and 114% DV copper! Like fish, they also provide omega-3 fatty acids, protein and vitamin D.

These micronutrients provide the building blocks for very important processes in the body such as anti-inflammatory processes for DNA synthesis, bone and tissue repair, cognitive function and disease prevention.


Overall, magnesium is a huge building block that the body needs to function properly. Since magnesium contributes to 300 biochemical processes in the body, it is important to incorporate these magnesium-rich foods into your daily routine.

If you want to improve your brain function, sleep, and daily energy, replace these foods at every meal and enjoy some variety while improving your overall health and well-being.

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