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Magnesium Rich Foods List

Magnesium is obtained from a variety of foodstuffs of plant and animal origin like nuts, seeds, vegetables, beans, fish, etc. Presented here is a detailed list of foods rich in magnesium.
Madhura Pandit Jan 23, 2019
The daily requirement of magnesium for adult men is approximately 400-420 mg/day, and for adult women is around 300-320 mg/day.
Magnesium plays a vital role in carrying out several biochemical processes in the body. It is required for maintaining proper bone density and bone health. Including magnesium in the diet regularly helps in having strong bones and joints as it aids in proper utilization of calcium in the body.
At the same time, it also aids in the absorption of other minerals in the body like sodium, phosphorous, calcium, etc. Some of the other health benefits include its use in the treatment of high blood pressure, asthma, back pain, etc. As there are numerous health benefits associated with magnesium, it is essential to include it in the diet regularly.

Richest Sources of Magnesium

Dark leafy green vegetables, seeds, nuts, grains, etc., contain good amounts of magnesium. Here is a list of foods containing the highest amount of magnesium. It details the approximate amount of magnesium present in milligram per 100 gram of a certain food item.
  • Wheat bran - 611 mg
  • Cocoa powder - 436 mg
  • Sesame seeds - 351 mg
  • Pumpkin seeds - 262 mg
  • Peanut flour - 226 mg
  • Sun dried tomatoes - 194 mg
  • Soy meal - 182 mg
  • Hazelnuts - 163 mg
  • Black beans - 160 mg
  • Swiss chard - 81 mg
  • Spinach - 79 mg
➡ Pumpkin seeds can be roasted or included in salads.

➡ You can eat nuts (cashews, almonds, etc.) raw, in salted form, or include them salads and other recipes.

➡ Beans can be used in chili, salads, curries, etc.

➡ Having small amount of dark chocolate (cocoa) will provide the necessary amount of magnesium.
➡ Spinach can be used for making a smoothie, salad, curry, dip, etc.

➡ Other foods like dried tomatoes, flaxseed, coriander can be added to other recipes or sprinkled on meals.

Foods Rich in Magnesium

Plant Source

  • Artichoke
  • Barley
  • Beet greens
  • Brazil nuts
  • Broccoli
  • Brown rice
  • Buckwheat flour
  • Bulgur
  • Cowpeas
  • Dates
  • Kidney beans
  • Lima beans
  • Milk
  • Navy beans
  • Oat bran
  • Okra
  • Peanuts
  • Plantain
  • Pinto beans
  • Raisins
  • Rice bran
  • Squash seeds
  • Sunflower seeds
  • Sweet potato
  • Tofu
  • White beans
  • Whole grain cereal, bread
  • Yogurt

Animal Source

  • Halibut
  • Oysters
  • Rockfish
  • Scallop
  • Salmon
  • Tuna
Not getting adequate amount of magnesium can lead to deficiency diseases. The symptoms include fatigue, insomnia, muscle spasms and irritability. There are high chances of suffering from bone fractures due to loss in bone density. Therefore, in order to avoid deficiency-related symptoms, it is necessary to include magnesium rich foods in the diet every day.
As most of the mentioned foods are readily available, one can easily include them in the diet. Vegetables and fruits should be eaten fresh in order to get the required amount of magnesium.
Apart from these, you must have also come across magnesium supplements available in the market. Mineral supplements should only be taken under the doctor's supervision as there can be possible side effects associated with it.
On the other hand, supplements are usually meant for those suffering from severe deficiency diseases, as in other cases, it can lead to overdose or toxicity. It is advisable to go for natural sources to fulfill the daily requirement of magnesium.
As magnesium is essential for various purposes in the body, it is wise to include it in the diet in order to keep deficiency diseases at bay and have a healthy life. It is recommended to take supplements, or make changes in the diet only after consulting the doctor. Take care!