8 Foods High in Magnesium

Magnesium is the eighth most abundant element in the earth’s crust and is an essential mineral for human health. It helps in maintaining the proper levels of other minerals such as calcium, potassium, and zinc. The mineral also helps build teeth and bones.

Magnesium is naturally present in several foods, available as a supplement, and an ingredient in antacids and laxatives. Whole grains, nuts, seeds, legumes, and some fruits and vegetables are all good sources of magnesium.

Health Benefits of Magnesium

Magnesium is involved in many enzymatic reactions, including the synthesis of protein for energy production (ATP), management of blood glucose, control of blood pressure, and nerve function. Additionally, it is a significant structural component of bones and teeth. In addition, magnesium helps transport calcium and potassium ions across cell membranes as an electrolyte, which is essential for maintaining heartbeat, nerve impulses, and muscle contractions.

A magnesium deficiency or low magnesium diet is linked to health issues, according to research. Although epidemiological studies show that diets high in magnesium are linked to lower rates of disease. It could be because, in contrast to a supplement that only contains one nutrient, a diet high in magnesium typically contains more other nutrients that work together to prevent disease.

Foods Rich in Magnesium

Here is a list of some food sources that are rich in magnesium −

Dark Chocolate

It is a good source of magnesium since it is made from cocoa solids, which contain minerals such as magnesium, iron, and copper. Additionally, it has plenty of good antioxidants in it. Dark chocolate contains flavanols, powerful antioxidant compounds that prevent LDL (bad) cholesterol from oxidizing and sticking to the cells that line your arteries. These nutrients neutralize free radicals, which are harmful molecules that can damage your cells and lead to disease.

Since it also contains a high amount of sugar and fat, so it should be consumed in moderation as a part of a balanced diet.


Avocados are counted as the top nutritious fruits and are also a great source of magnesium. In addition to being high in potassium, B vitamins, and Vitamin K, avocados are also high in fat, particularly the heart-healthy monounsaturated fat, unlike most fruits.

Additionally, avocados are a great source of dietary fibre. The majority of an avocado's carbs come from fibre, so it has very few carbs that can be digested.

Avocado consumption has been shown to improve cholesterol levels, reduce inflammation, and increase feelings of fullness after eating.


Eating a variety of nuts can help you meet your daily magnesium requirements and provide other important nutrients, such as healthy fats, protein, and fibre. Nuts are also a versatile food that can be eaten on their own as a snack, added to salads or yogurt, or used as a topping for oatmeal or other dishes.

The majority of nuts have also been shown to lower blood sugar and cholesterol levels in diabetics, and they are also a good source of fibre and monounsaturated fat. Brazil nuts also have a lot of selenium. Additionally, nuts can help curb the appetite when consumed as snacks because they are anti-inflammatory and beneficial to heart health.


It is best to consume legumes in their whole unprocessed form to get the most magnesium. Some of the legumes that are high in magnesium include chickpeas, lentils, black beans, kidney beans, peanuts.

Leafy Vegetables

Dark leafy greens, the ultimate superfood, are among the foods high in magnesium because they contain essential vitamins and minerals and provide numerous health benefits. Magnesium-rich greens like Swiss chard, baby spinach, collard greens, and kale can be eaten raw or cooked. By providing your body with low-calorie sources of dark leafy greens, you can prevent magnesium deficiency.


Tofu is one of the best sources of magnesium, and it is becoming more and more popular among vegans and vegetarians who adhere to particular diets. Tofu is also a good source of protein, calcium, manganese, and selenium, all of which help to improve the lining of our arteries, encourage the growth of microbes in our intestines, and lower our risk of stomach cancer.


Bananas are known for their high potassium content, but bananas are also a great source of magnesium. Bananas also contain nutrients like vitamin B6, vitamin C, manganese, and dietary fibre that help improve blood circulation and prevent diseases like diabetes. They also contain prebiotic fibre, which feeds your beneficial gut bacteria.


Some of the most natural sources of magnesium are grains like barley, wheat, and oats, which have been a staple of Indian cuisine for more than a few years. Because these foods naturally contain a lot of important nutrients like vitamin B, manganese, selenium, and dietary fibre, they should be a big part of your daily diet. This can help with things like controlling the body's inflammatory response and lowering your risk of heart disease.


A good rule for disease prevention is to consume magnesium-rich foods daily and, if prescribed by a doctor, to take a supplement to correct a deficiency when blood levels are low. Regularly consuming foods high in magnesium can help ensure your body has a good amount of this vital mineral. Since magnesium cannot be produced by the body on its own, we must consume it from outside sources.