7 foods with magnesium

Magnesium plays an essential role in your overall health and wellbeing. It supports energy production, muscle and nerve function, and hundreds of other chemical reactions. That said, most people fall short of reaching the recommended daily intake of 400 mg (1).  

Severe magnesium deficiencies are uncommon, but they can lead to symptoms like muscle cramps and high blood pressure. Because of that, ensuring that you get enough magnesium throughout the day is essential.

Provided you have a balanced diet, that shouldn’t be hard to do. However, to help you get enough, here are seven magnesium-rich foods you can add to your diet. 


1. Avocados

Avocados are one of the healthiest foods you can eat. From healthy fats to B vitamins and potassium, these colorful fruits contain many of the nutrients and minerals your body needs to thrive. Avocados also contain large amounts of magnesium—around 58mg per serving. 

Try adding avocados to salads, eggs, or toast. 


2. Legumes 

Legumes are a group of foods that include beans, lentils, soybeans, chickpeas, and peas. While they contain nutrients like potassium and iron, they also have a lot of magnesium. One cup of cooked beans, for example, contains 120 mg of magnesium. 

Legumes work well in everything from soups and salads, so add them whenever possible for a magnesium boost. 


3. Tofu  

Tofu is a staple food in many East Asian countries. It’s also a favorite of vegetarians and vegans alike. 

Made from soybean milk, tofu contains 53 mg of magnesium. It also comes packed with large amounts of protein, iron, and calcium. 

Tofu might be unfamiliar to many people in the West, but it’s a delicious and nutritious ingredient. You can eat it on its own, or add it to dishes like soups. 


4. Whole grains 

Whole grains are found in staple foods like oats, buckwheat, barley, wheat bread, and quinoa. Just a one-ounce serving of buckwheat provides you with 65 mg of magnesium.  

In addition to magnesium, whole grains also feature plenty of other great vitamins and minerals. They’re high in B vitamins, fiber, selenium, and protein. 


5. Bananas 

Bananas are most famous for being rich in potassium, but that’s not all they contain. A large banana provides you with 37 mg of magnesium, as well as high amounts of vitamin C, fiber, and manganese. 

Bananas are easy to get and affordable. Use them to give your body the nutrients it needs!


6. Leafy greens 

Leafy greens are one of many superfoods—foods that contain high concentrations of vital nutrients and minerals. For example, spinach has 157 mg of magnesium. Other leafy greens like kale and collard greens also come loaded with high amounts. 

If you don’t love the taste of raw leafy greens, try cooking them. They work well in soups and rice and pasta-based dishes. 


7. Nuts 

Nuts like cashews and almonds contain everything from protein and healthy fats to selenium. They also have high amounts of magnesium—one ounce of cashews provides you with 82 mg of magnesium. 

In addition to being a quick and delicious snack, nuts are also anti-inflammatory and help promote a healthy heart. 


Mighty magnesium 

Magnesium might not be the most well-known mineral, but it nonetheless plays an essential role in your overall health. Ensure that you get enough of it throughout the day to keep your body functioning as it should.


To do that, try adding some of these delicious and nutritious foods into your diet!

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