12 Best Magnesium-Rich Foods to Eat And Super Healthy

Magnesium is one of those nutrients that most people have heard about but don’t fully understand. Still, the fact remains that magnesium is an incredibly important mineral for your overall health as it plays a role in many natural bodily functions.

So the real question is, are you getting enough magnesium in your diet? How much is enough in the first place? How much magnesium per day should you be aiming for? These are all very important questions for any health-conscious individual.

And it may be particularly important for you because magnesium deficiency is actually quite common. In fact, the National Institutes of Health estimates that magnesium deficiency affects 15-20 percent of the population.

Part of the reason that drives this startling statistic is the fact that a lot of people simply don’t know which foods they should be eating. So in the following article, we will identify some of the best magnesium-rich fruits, vegetables, and foods to incorporate into your diet as well as highlight this healthy mineral and what magnesium can do.

Importance of Magnesium

Magnesium is one of the essential minerals that your body is not able to produce, which means that all of it has to be ingested through foods, water, and supplements. Magnesium is on the fourth place among the most abundant minerals in the body of a human being and acts as the cofactor in over 300 enzymatic reactions.

The number of functions mentioned above helps to understand its immense influence on various processes. Thus, magnesium helps to produce energy, build proteins, manage blood sugar, and ensure normal activity of muscles and nerves. In addition, it also contributes to bone health since the biggest amount of magnesium is stored in bones of a person.

In what way does magnesium influence the body? To start with, magnesium participates in the process of muscle contraction and relaxation, regulates the activities of a person’s heart, and works together with potassium and calcium performing the function of an electrolyte.

Top 12 Magnesium-Rich Foods That Are Tasty and Nutritious

In this section, we highlight some of the best magnesium-rich foods that you can start to incorporate into your diet if you aren’t getting enough magnesium:

1. Leafy Green Vegetables - Leafy green vegetables are a good source of fiber and may help control blood sugar levels. Leafy green vegetables high in magnesium include spinach, kale, Swiss chard, and collard greens.
2. Nuts and Seeds - Some nuts and seeds that are magnesium-rich include almonds: 1 ounce contains 80 mg of magnesium, cashews: 1 oz contains 72 mg of magnesium, flaxseed (whole): 1 tablespoon contains 40 mg of magnesium, pumpkin seeds: 1 oz contains 150 mg of magnesium. Many of these nuts and seeds are also good sources of selenium which is a mineral that can support healthy immune function and blood sugar levels.
3. Legumes - Some examples of legumes include peanuts, beans, lentils, and chickpeas. Legumes are also typically good sources of fiber which can help keep you regular and feed good gut bacteria. Black beans (boiled): 1/2 cup contains 60 mg of magnesium, Edamame (cooked, prepared): 1/2 cup contains 50 mg of magnesium, Lima beans (cooked): 1/2 cup contains 40 mg of magnesium.
4. Dark Chocolate - Dark chocolate can also be a good source of magnesium but this one comes with a bit of a caveat: you have to be selective about the type of dark chocolate you eat. You typically want to stick with high-quality dark chocolate products with a high cacao percentage. In general, you want to try for dark chocolate that has a cacao content of at least 70%. Dark chocolate is also a great source of iron, copper, and antioxidants that can help lower your bad cholesterol levels.
5. Whole Grains - Whole grains like brown rice, quinoa, and oats are also solid choices if you want to increase your daily magnesium intake. In fact, the University of Rochester Medical Center estimates that one cup of brown, long grain rice contains about 264 milligrams of magnesium. 
6. Avocados - It is estimated that one medium-sized avocado contains about 58 milligrams of magnesium which accounts for about 14% of your daily recommended magnesium intake. Avocados also contain healthy fatty acids that can benefit cognitive function, healthy blood pressure, and may benefit bone health.
7. Bananas - A medium banana carries close to 32 mg of magnesium, which covers about 8% of the daily recommended intake. Most people reach for bananas because of potassium, but the fruit also supplies vitamin B6, vitamin C, manganese, and dietary fiber that supports digestion. Ripe bananas taste sweeter and are gentler on the stomach, while slightly green ones hold more resistant starch that feeds gut bacteria.

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8. Tofu - Tofu, also known as bean curd, is produced by combining soy milk with bean curds. Tofu is a good source of magnesium as well as non-animal protein so it is a good option for vegetarians. A single serving of tofu can contain as much as 35 milligrams of magnesium.
9. Fatty Fish - Some examples of fatty fish that contain magnesium include salmon, mackerel and tuna. These fatty fish are also healthy because they are a good source of omega-3 fatty acids which can benefit cognitive function. In fact, the National Institutes of Health has stated that increasing one’s omega-3 fatty acid intake can benefit working memory, learning, and other aspects of cognitive performance.
10. Dairy Products - Last but not least are dairy products. Dairy products like yogurt (about 8 ounces) can contain as much as 42 milligrams of magnesium. A cup of milk is also likely to provide around 27 milligrams of magnesium which is good for about  6% of your daily recommended intake. Dairy products are also typically good sources of calcium which helps fortify bone mineral density and helps to reduce the risk of sprains, breaks, and fractures.
11. Wheat Bran - The unprocessed wheat bran is made up of 170 mg of magnesium that constitutes about 40% of the daily recommended intake. Wheat bran is the residue left after processing whole grain flour into white flour, hence its lower intake in current diets. It can be sprinkled in oatmeal, pancake mix, or smoothies.
12. Papaya - An average papaya has approximately 33 mg of magnesium, which means it ranks higher than bananas. It is also rich in vitamin C, folate, and papain. You can have it as cube chunks over your yogurt or blended with some lime juice.

ALSO READ - Magnesium vs Potassium

What are the Signs and Symptoms of Magnesium Deficiency?

Magnesium deficiency affects a surprising amount of the general population. And these are just the people who have been clinically confirmed to not be getting enough magnesium in their diets.

There are likely millions more who don’t even know they are magnesium deficient. So how can you tell? What are the most common signs and symptoms of magnesium deficiency?

Early signs

• Reduced appetite
• Fatigue or cramping in the muscles
• Nausea
• Muscle cramps, especially in the legs at night
• Trouble sleeping or restless sleep
• Irritability

More advanced signs

• Muscle spasms and tremors
• Muscle weakness
• Paresthesia, meaning numbness or a pins-and-needles feeling
• Irregular heartbeat
• Elevated blood pressure
• Personality changes or confusion

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