How To Get More Magnesium in Your Diet: List of Magnesium Rich Foods

magnesium rich foods

Last Updated on January 2, 2023 by Lori Geurin

Do you know that magnesium is one of the most important minerals? Magnesium is essential for many processes in the body, including energy production, nerve function, and muscle contraction. It also helps to regulate blood pressure and keep our bones strong. Unfortunately, many people are not getting enough magnesium in their diets. This can lead to magnesium deficiency and health problems such as migraines, fatigue, and insomnia. In this blog post, we will discuss the importance of magnesium and share a list of magnesium-rich foods you can eat daily!

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list of magnesium rich food for better health

Why Eat Magnesium-Rich Foods?

So why is magnesium so important? Magnesium plays a key role in many of the body’s processes, including:

  • Energy conversion: Magnesium is involved in the conversion of food into energy. It helps to activate enzymes that are necessary for this process.[*]
  • Nerve and muscle function: Magnesium is necessary to properly function nerves and muscles. It helps to transmit signals between the brain and the body.[*]
  • Muscle contraction: Magnesium is needed for muscle contraction and relaxation. It helps to maintain normal muscle tone.[*]
  • Blood pressure regulation: Magnesium helps to regulate blood pressure by relaxing the walls of blood vessels.[*]
  • Bone health: Magnesium is necessary for calcium absorption, which is needed for strong bones.[*]

As you can see, magnesium is involved in many of the body’s vital functions. If you are not getting enough magnesium, it can lead to some serious health problems. That’s why eating foods rich in magnesium every day is so important!

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What Are High Magnesium Foods?

Now that you know why it’s important to eat high-magnesium foods, you may be wondering what these foods are.

Magnesium Foods List

Here is a list of some high-magnesium foods:

  • Almonds: One-half cup of almonds contains 76 mg of magnesium.
  • Spinach: One cup of cooked spinach contains 157 mg of magnesium.
  • Cashews: One-half cup of cashews contains 200 mg of magnesium.
  • Edamame: One cup of cooked edamame contains 99 mg of magnesium.
  • Black beans: One cup of cooked black beans contains 120 mg of magnesium.
  • Kidney beans: One cup of cooked kidney beans contains 74 mg of magnesium.
  • Lentils: One cup of cooked lentils contains 71 mg of magnesium.
  • Chickpeas: One cup of cooked chickpeas contains 230 mg of magnesium.
  • Brown rice: One cup of cooked brown rice contains 84 mg of magnesium.
  • Avocado: One avocado contains 58 mg of magnesium.
  • Banana: One medium banana contains 32 mg of magnesium.
  • Peanut Butter: Two tablespoons of peanut butter contains 50 mg of magnesium.
  • Pumpkin Seeds: One cup of pumpkin seeds contains 168 mg of magnesium.

As you can see, many delicious and healthy foods are high in magnesium. So make sure to include these foods in your diet!

Health professionals recommend eating a diet rich in magnesium-containing foods and sometimes taking a daily magnesium supplement to prevent magnesium deficiency. Additionally, if you suspect you may have low magnesium levels, talk to your doctor or healthcare provider about appropriate treatment options. Together, you can work towards achieving optimal health and wellness!

list of magnesium rich foods

Keto Foods High in Magnesium

It’s also important to note that you can get magnesium from supplements. However, it’s always best to get your nutrients from food first. If you are on a keto diet, there are still plenty of foods that contain magnesium that you can eat. Here are some healthy sources of magnesium:

  • Nuts and seeds: Nuts and seeds are a great source of magnesium. You can eat them as a snack or add them to your favorite recipes.
  • Dark leafy greens: Dark leafy greens such as spinach, turnip greens, collard greens, and Swiss chard are also high in magnesium. You can sauté them, add them to salads, or use them in smoothies.
  • Dark chocolate: Dark chocolate is a great source of magnesium. Choose a dark chocolate brand with at least 70% cocoa.
  • Coconut: Coconut is a versatile food used in sweet or savory dishes. It’s also a good source of magnesium.
  • Avocado: Avocado is a great source of magnesium. You can add it to salads or sandwiches or use it as a dip.

As you can see, there are plenty of high-magnesium-content foods that you can eat on a keto diet. So make sure to add these foods to your shopping list!

What Are the Health Benefits of Magnesium Supplements?

Although the best way to get the benefits of magnesium is by eating nutrient-dense foods, some people may need to take a supplement. Mg supplements can help to:

Here are a few of our favorite mg supplements.

1. Doctor’s Best High-Absorption Magnesium

2. Pure Encapsulations Magnesium

3. Magnesium Zinc and Vitamin D3


4. Natural Vitality Calm

5. Dr. Teal’s Pure Epsom Salt

list of magnesium rich foods for health

Magnesium Levels in the Body

Magnesium is a very important mineral that plays many important roles in the body. For example, it helps to regulate blood pressure and keep our bones strong. Additionally, magnesium is essential in energy production, nerve function, and muscle contraction.

Unfortunately, many people are not getting enough magnesium in their diets, which can lead to magnesium deficiency.

Magnesium Deficiency

Signs of magnesium deficiency include fatigue, insomnia, and migraines. Additionally, low magnesium levels in the blood may increase your risk of developing heart disease or osteoporosis. Therefore, it is very important to ensure that you get enough magnesium in your diet.

Fortunately, many foods are rich in magnesium, including leafy greens (such as kale and spinach), nuts and seeds, avocados, beans and legumes, whole grains (like brown rice and quinoa), fish (such as tuna and salmon), dairy products (such as yogurt and cheese), bananas, dried fruit, dark chocolate, tofu, and soybeans.

Final Thoughts About Magnesium-Rich Foods and Supplements

Taking magnesium supplements can have several health benefits. However, it’s always best to get your nutrients from food first. If you are on a keto diet, there are still plenty of foods rich in magnesium that you can eat. So make sure to include these foods in your diet! Thanks for reading! I hope this list of high magnesium foods was helpful.

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Printable Weekly Meal Planner

The list of foods above is a great resource for anyone looking to increase magnesium intake and enjoy the protective benefits of this important mineral. If you are looking for a convenient way to keep track of which foods are high in magnesium, be sure to get our printable weekly meal planner.

Printable Weekly Meal Planner Minimal Meal Planner Food Prep image 1

Do you have any other favorite high-magnesium foods? Let me know in the comments below!

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