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Top 11 Magnesium Rich Foods


Magnesium is an essential mineral that our body needs for many different processes. As you age, it’s necessary to ensure your magnesium levels are where they need to be. Magnesium deficiency can lead to many health problems, including heart disease, diabetes, and osteoporosis! It’s been said that “you are what you eat.” This is true because the food we consume provides our body with nutrients to survive and because it can affect our mood and emotions. Magnesium is an essential nutrient for both physical and emotional health.

The following article will give you the top 10 magnesium-rich foods so that you can ensure your diet includes enough.



Avocados are a powerhouse of nutrients. Avocados are a fruit that is high in fiber, vitamin K and magnesium. This may be one of the most underrated superfoods because many people don’t know how healthy it is! A single avocado has 58 milligrams of magnesium. Avocados are high in potassium, B vitamins, and vitamin K as well. They’re also high in fat, especially heart-healthy monounsaturated fat, unlike most fruits. According to several studies, avocados have been linked to improvements in cholesterol levels and reduced inflammation. Try adding more avocados to your diet and see the benefits for yourself!



Raw almonds are among the top magnesium-rich foods you can eat, each containing about 80 milligrams of magnesium per ounce (about 23 nuts). Almonds are high in monounsaturated fats and vitamin E; these nutrients have been linked to lower risks for heart disease. Vitamin E may even boost immunity against some diseases! Additionally, they contain protein that helps keep blood sugar levels steady after a meal, so you won’t experience energy crashes throughout your day.

Cashews And Pistachios


Both cashews and pistachios contain about 75 milligrams of magnesium in a one-ounce serving size. Cashew, considered by many to be the most delicious nut, is also high in copper, phosphorous, manganese, and zinc (about 100% of your recommended daily allowance). Additionally, they are highly alkaline foods that can help balance out pH levels shown to promote good health. They’re also rich in protein. The combination of healthy fats with protein makes them ideal for weight management because it helps you feel full longer while providing energy throughout the day.

Dark Chocolate

There are many benefits to adding dark chocolate into your diet. It’s shown that indulging in small amounts of dark chocolate each day can reduce the risk for heart attack or stroke by almost 50%. Dark chocolate is loaded with magnesium, with 64 mg in a 1-ounce serving. It’s also high in antioxidants, which are nutrients that counteract free radicals, harmful molecules that can harm your cells and cause disease. Dark chocolate, in particular, has high amounts of flavanols, which are powerful antioxidant chemicals that prevent “bad” LDL cholesterol from oxidizing and adhering to the cells lining your arteries. Chocolate is not only delicious, but it’s also high in magnesium and has a slew of other health advantages, so don’t be afraid to include some dark chocolate in your diet.


Legumes are a class of high-nutrition plants that include lentils, beans, chickpeas, peas, and soybeans. There are many types of beans that contain magnesium, such as black beans and kidney beans. Both of these legumes have about 60 milligrams per half-cup serving size (cooked). Legumes provide a variety of nutrients, including fiber, protein, folate, and iron! Additionally, they’re high in antioxidants which can lower risks for heart disease and cancer. They also help keep your digestive system healthy – something we all need to invest in for our overall wellness.


Flax seeds

Seeds are extremely good for your health. Every seed contains a high amount of magnesium, but chia and flax seeds top the list. Chia seeds have about 95 milligrams per ounce (approximately one-third cup), while flaxseeds contain 110 milligrams per ounce. Seeds are rich in omega-three fatty acids, which help reduce inflammation “silent killer” that may lead to heart disease or cancer. Omega-three fats also promote brain health by keeping your mind sharp as you age! Adding seeds to your diet is a great way to get more magnesium!

Leafy Greens


Leafy greens are high in magnesium and highly nutritious. Spinach, kale, and swiss chard are all great sources of magnesium. These green leafy vegetables have about 60 milligrams per half-cup serving size (cooked). They’re also high in iron, vitamin C, fiber, calcium, potassium, phosphorus. The list goes on! Leafy greens contain lutein and zeaxanthin antioxidants, which may reduce your risk for macular degeneration or cataracts later in life. Additionally, they contain carotenoids that promote eye health to keep you seeing regardless of age!



This delicious fruit has many benefits when it comes to improving our overall wellness. It’s rich in vitamins B and C and potassium – something we need to keep our hearts healthy. It contains a good amount of magnesium, about 37 milligrams per medium-sized banana. This fruit is high in fiber which helps promote good digestive health and reduces your risk for cardiovascular disease by lowering blood pressure! Bananas are also alkaline foods that can help reduce the acidity of urine – something we don’t want to encourage as it may cause urinary tract infections or kidney problems.

Whole Grains


Whole grains are another food that is packed with magnesium. Grains include wheat, oats, barley, and pseudocereals such as buckwheat and quinoa, all of which have about 65 milligrams per half-cup serving size (cooked). Whole grains also reduce your risk for cardiovascular disease by lowering blood pressure and cholesterol levels! They’re high in fiber as well, so they’ll help you feel full longer to prevent snacking throughout the day. Whole grains are a great source of magnesium.

Fatty Fish

Fatty fish is another food that’s high in magnesium. This includes mackerel, salmon, sardines, and albacore tuna, all containing about 50 milligrams per half-cup serving size (cooked). These types of fish are rich in omega-three fatty acids as well! They’re also very high in protein, so they’ll help you feel full longer too! Omega-three fats reduce inflammation which helps prevent chronic diseases like cancer or arthritis.



Spirulina is a great plant-based source of magnesium. It’s made up of 60 percent protein, so it gives you all the benefits of high-quality protein without meat! Spirulina contains about 70 milligrams per tablespoon serving size (fresh powder). This superfood has many other health benefits, including being an anti-inflammatory and anti-cancer agent that may help protect your body from damage caused by free radicals.


Magnesium is a natural relaxant that may also help you sleep better at night. It’s important to note that stress depletes magnesium levels – so the more stressed we are, the less likely our bodies will have enough of this nutrient to function correctly. If you’re looking to increase your magnesium intake, consider adding any of these foods to your diet! Including these foods in your diet can help improve many different aspects of wellness, including heart health and mental well-being!