Magnesium is an essential mineral that plays a significant role in many bodily functions, from supporting muscle and nerve health to helping maintain blood pressure and bone strength. Unfortunately, many people, especially seniors, don’t get enough magnesium in their diet. In this post, we’ll explore some of the best foods high in magnesium and provide tips on incorporating them into your meals for optimal health benefits.
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Key Takeaways
- Magnesium is crucial for many bodily functions and can be found in various foods.
- Eating a balanced diet with magnesium-rich foods helps prevent deficiency.
- Leafy greens, nuts, seeds, and whole grains are excellent sources of magnesium.
Why Magnesium is Essential for Health
Magnesium is crucial for numerous physiological processes, including energy production, muscle and nerve function, and bone development. It’s also vital for regulating blood pressure, making it essential for cardiovascular health. Without sufficient magnesium, you may experience symptoms such as muscle cramps, fatigue, and even irregular heartbeats. Seniors are particularly at risk for magnesium deficiency due to changes in dietary habits and nutrient absorption with age.
How much magnesium do you need? The recommended daily intake for magnesium varies by age and gender:
- Men 51 and older: 420 mg per day
- Women 51 and older: 320 mg per day
To help you meet these requirements, let’s dive into some magnesium-rich foods you can enjoy.
Video: Eat These Foods To Boost Magnesium Levels
Magnesium-Rich Foods
1. Seeds and Nuts (e.g., Almonds, Pumpkin Seeds)
Seeds and nuts are packed with magnesium. Pumpkin seeds are a top choice, offering 156 mg per ounce. Chia seeds, flaxseeds, and sunflower seeds are also great options.
Almonds, cashews, and Brazil nuts are magnesium powerhouses. Just a handful can boost your intake significantly. Peanuts and their butters are good sources too.
- Magnesium Content: About 80 mg per ounce (almonds); 168 mg per ounce (pumpkin seeds)
- Nutritional Benefits: Rich in healthy fats, fiber, and protein, making them a great snack option.
- How to Include It in Your Diet: Try adding seeds to your salads or yogurt. Nuts make a great snack or addition to baked goods. Nut butters on whole grain toast can be a tasty, magnesium-rich breakfast.
2. Beans and Legumes (e.g., Black Beans, Lentils)
Beans and legumes are excellent sources of magnesium. Black beans are particularly rich, providing about 60 mg per half-cup serving.
Other top picks include:
- Lima beans
- Chickpeas
- Lentils
- Soybeans
These foods are also high in fiber and protein. They can help you feel full and support healthy digestion.
- Magnesium Content: About 120 mg per cup (black beans); 71 mg per cup (lentils)
- Nutritional Benefits: High in protein, fiber, and essential vitamins, legumes are a plant-based powerhouse.
- How to Include It in Your Diet: Use legumes in soups, stews, as a protein-packed addition to salads or make homemade hummus. Try making a lentil curry for a comforting meal. Edamame (young soybeans) makes a great snack.
3. Leafy Greens and Vegetables (e.g., Spinach, Kale)
Dark leafy greens are magnesium superstars. Spinach tops the list with 78 mg per half-cup when cooked.
Other magnesium-rich greens include:
- Swiss chard
- Beet greens
- Collard greens
- Kale
Broccoli, Brussels sprouts, and asparagus also contain good amounts. Even potatoes have some magnesium, especially with the skin on.
- Magnesium Content: About 157 mg per cooked cup (spinach)
- Nutritional Benefits: In addition to magnesium, dark leafy greens are packed with vitamins A, C, and K, and fiber.
- How to Include It in Your Diet: Add these greens to smoothies, salads, or soups. Try sautéing spinach with garlic as a delicious side dish. Roasted vegetables make a delicious and nutritious addition to any meal.
4. Whole Grains (e.g., Quinoa, Brown Rice)
Whole grains are not only fiber-rich but also good sources of magnesium. Quinoa is a standout, offering about 118 mg per cooked cup.
Other magnesium-rich grains include:
- Brown rice
- Oats
- Wheat germ
- Barley
These foods also provide B vitamins and other minerals. They can help stabilize blood sugar levels and support heart health.
- Magnesium Content: About 118 mg per cup (cooked quinoa)
- Nutritional Benefits: Whole grains offer fiber and B vitamins in addition to magnesium.
- How to Include It in Your Diet: Substitute quinoa or brown rice for refined grains in dishes. Use quinoa as a base for grain bowls or add cooked rice to stir-fries. Oatmeal makes a hearty, magnesium-rich breakfast.
5. Fruits and Dairy (e.g., Bananas, Avocado)
While not as high in magnesium as other food groups, some fruits and dairy products can contribute to your intake. Bananas and avocados are good fruit sources.
Figs, raspberries, and blackberries also contain small amounts. In the dairy aisle, yogurt and milk provide magnesium along with calcium.
Avocado
- Magnesium Content: About 58 mg per avocado
- Nutritional Benefits: Rich in healthy fats, potassium, and fiber.
- How to Include It in Your Diet: Spread avocado on toast, add it to salads, or blend it into smoothies for a creamy texture.
Bananas
- Magnesium Content: About 32 mg per banana
- Nutritional Benefits: Bananas are also rich in potassium and vitamin B6.
- How to Include It in Your Diet: Eat bananas as a snack, slice them into cereal, or blend them into smoothies.
6. Fish and Meat Alternatives (e.g., Salmon, Mackerel)
Certain fish and plant-based proteins are good magnesium sources. Salmon and mackerel are fatty fish that offer magnesium along with omega-3 fatty acids.
Tofu and other soy products are excellent for vegetarians and vegans. A half-cup of firm tofu provides about 53 mg of magnesium.
- Magnesium Content: About 53 mg per fillet (salmon)
- Nutritional Benefits: High in omega-3 fatty acids and protein, which support heart health.
- How to Include It in Your Diet: Bake, grill, or pan-sear salmon with your favorite herbs and spices. Add mackerel to salads or sandwiches for a nutritious meal.
7. Dark Chocolate
- Magnesium Content: About 64 mg per ounce
- Nutritional Benefits: Contains antioxidants and can be enjoyed as a heart-healthy treat.
- How to Include It in Your Diet: Opt for dark chocolate with at least 70% cocoa. Enjoy a square as a dessert or mix small pieces into yogurt.
Additional Tips for Boosting Magnesium Intake
While it’s always best to get your nutrients from food, magnesium supplements can help if you’re not getting enough from your diet. Speak with a healthcare professional before starting any supplement, especially if you have health conditions or take medications. Also, be aware that certain factors, such as high sugar intake and excessive alcohol consumption, can interfere with magnesium absorption.
The Top 13 Foods Highest in Magnesium

Here are the top 11 foods highest in magnesium:
- Pumpkin Seeds – 168 mg per ounce
- Chia Seeds – 111 mg per ounce
- Almonds – 80 mg per ounce
- Spinach (Cooked) – 157 mg per cup
- Cashews – 74 mg per ounce
- Black Beans – 120 mg per cup
- Dark Chocolate (70-85% cocoa) – 64 mg per ounce
- Quinoa (Cooked) – 118 mg per cup
- Avocado – 58 mg per avocado
- Mackerel (Cooked) – 82 mg per fillet
- Brown Rice (Cooked) – 84 mg per cup
- Tofu – 53 mg per 3.5 ounces
- Bananas – 32 mg per medium banana
Understanding Magnesium
Magnesium is an essential mineral your body needs for many functions. It plays a key role in:
- Bone health
- Nerve function
- Energy production
- Heart health
A diet with plenty of magnesium may lower your risk of heart disease and type 2 diabetes. It can also help keep your bones strong.
Your magnesium levels can be influenced by what you eat, your health, and the medications you take. These factors play a key role in how much of this important mineral your body absorbs and uses.
Not getting enough magnesium can lead to health issues. Low magnesium levels may cause:
- Abnormal heart rhythms
- Heart Disease
- Muscle cramps
- High blood pressure
Frequently Asked Questions
Can I meet my daily magnesium requirements through food alone?
Yes, you can get enough magnesium from food. A healthy diet with whole grains, leafy greens, nuts, and seeds often provides plenty of magnesium. Eating a variety of magnesium-rich foods is the best way to meet your needs.
If you’re concerned about your intake, talk to your doctor. They can check your magnesium levels and suggest dietary changes if needed.
What are some magnesium-rich food options for vegetarians?
Vegetarians have many magnesium-rich foods to choose from. Leafy greens like spinach and Swiss chard are great sources. Nuts, seeds, and legumes are also high in magnesium.
Try adding these to your meals:
– Pumpkin seeds
– Black beans
– Almonds or almond butter
– Chia seeds
– Soy products
These foods not only provide magnesium but also offer other nutrients and healthy fats.
How can one increase magnesium intake from beverages?
You can boost your magnesium intake through drinks too. Some good options include:
– Mineral water
– Green smoothies with spinach or kale
– Almond milk
– Cocoa drinks made with dark chocolate
These beverages can be a tasty way to get more magnesium. They also help keep you hydrated.
What are the signs of magnesium deficiency and how can it be addressed with diet?
Low magnesium can cause various symptoms. You might feel tired, have muscle cramps, or experience irregular heartbeats. In some cases, it may lead to high blood pressure.
To address this through diet:
– Eat more dark leafy greens.
– Include nuts and seeds in your daily meals.
– Choose whole grains over refined ones.
– Add beans and lentils to your diet.
If diet changes aren’t enough, your doctor might suggest magnesium supplements. Always consult a healthcare provider before starting any new supplement.
Wrap-Up
Including magnesium-rich foods in your diet is a delicious and natural way to support your overall health. Whether you prefer nuts and seeds, leafy greens, or a piece of dark chocolate, these choices can help you meet your daily magnesium needs. Remember, small dietary changes can significantly improve your health, so why not start today?
Do you have a favorite magnesium-rich recipe or snack? Share it in the comments below!