14 Foods That Are High In Magnesium

Getting the right balance of nutrients like vitamins and minerals is an essential piece of the overall health puzzle. One of these crucial nutrients is magnesium — a trace mineral that plays an important role in many bodily functions and processes. According to the U.S. Department of Health and Human Services' Office of Dietary Supplements, magnesium is vital to regulating nerve and muscle function. It balances blood sugar levels and blood pressure, and is necessary to build protein, bone tissue, and DNA.

With magnesium being such a major nutritional player, you may be wondering if you're getting the right amount of this mineral in your diet. The Harvard School of Public Health explains the recommended dietary allowance for adults up to 51 years of age is 400 to 420 mg for men and 310 to 320 mg for women. However, some people may need more or less magnesium depending on several factors, so it's important to talk to your doctor if you have any condition that may affect your magnesium intake.

While there are countless magnesium supplements on the market, many foods are naturally high in magnesium and can give your body a substantial boost. If you're trying to get more magnesium, here are a few foods to consider adding to your diet and some ideas on how to prepare them.

Leafy greens are packed with a ton of nutrients that are good for you, including magnesium. When listing the vegetables highest in magnesium levels, My Food Data includes three leafy vegetables in the top 10. Spinach takes the number one spot with 37% of the recommended daily value of magnesium, followed by Swiss chard at 36% of the recommended daily value. Kale ranks number six with 74 mg or 18% of your daily value of magnesium in one cooked cup.

These magnesium-dense vegetables are often described as superfoods and are a great addition to any diet if you need to kick your magnesium intake into high gear. As excellent sources of fiber, iron, folate, calcium, vitamin C, and antioxidants, they also provide other nutritional benefits that can help you feel your best.

If you're not a big fan of salads, there are many tasty ways to indulge in leafy green vegetables that don't involve salad dressing. You can try sautéing or steaming them to soften their texture and add different flavors. Also, consider tossing them into some of your favorite recipes, such as a pasta dish, or adding a handful to your morning smoothie. Just keep in mind that you will get more nutritional value from many leafy vegetables if you do less to them, per Healthline.

Another good source of magnesium is the avocado. As detailed by the U.S. Department of Agriculture (USDA), one medium-sized avocado contains about 43 mg of magnesium, along with a variety of other vitamins and minerals that are also beneficial for your overall health. They boast several perks, including improving digestion, promoting heart health, preventing bone loss, and protecting against cancer and depression, per Medical News Today.

In addition, avocados offer a creamy texture, fatty composition, and a slightly sweet flavor that make them an ideal ingredient or healthy substitution for many dishes. While avocados were considered a luxury just a few decades ago, their popularity has skyrocketed them into year-round supermarket staples.

Looking for new ways to incorporate fresh avocado into your diet to help you get your recommended intake of magnesium? A kale, mango, and avocado salad is one tasty, colorful, and nutrient-packed idea you should add to your list. Along with the magnesium you'll get from the creamy bites of avocado, you'll also get a good dose from the kale.

Unlike refined grains, whole grains provide a slew of health benefits you won't find in their processed counterparts. As explained by the Harvard School of Public Health, whole grains contain three complete parts, including the bran, germ, and endosperm. Refined grains go through a process of removing much of the bran and germ from the grain kernels, which doesn't leave much outside of carbohydrates.

The bran, in particular, is the part of whole grains that offers the magnesium you need to keep your body working optimally. You'll also get a boost of fiber, iron, B vitamins, healthy fats, phytochemicals, and other antioxidants when you choose to go with foods made using whole grains. While some processed grains advertise that many of these nutrients have been added back after being processed, certain elements simply can't be replaced, the Harvard School of Public Health confirms.

Some examples of whole grain foods include brown rice, oatmeal, quinoa, popcorn, and some types of breads and cereals. Just be sure to check the nutrition label the next time you reach for wheat bread – you want to make sure the bread is made from whole wheat to get the maximum nutritional value of the grain. According to My Food Data, two slices of whole wheat bread offers 48 mg of magnesium or 11% of the recommended daily value.

Seeds are another natural source of magnesium you can easily add to your diet. Some flavorful seeds with the highest concentration of magnesium are pumpkin seeds, chia seeds, and sunflower seeds, which you can eat by themselves or toss into different recipes to add unique flavors and textures.

According to NutritionValue.org, just 100 grams of chia seeds offers an impressive 392 mg of magnesium or 93% of the recommended daily value. Likewise, one cup of pumpkin seeds provides about 253 mg of magnesium, which is 60% of your daily value. One cup of plain sunflower seeds gives you nearly 58 mg of magnesium or 14% of the recommended daily value.

If you're not sure what to do with seeds, there are several mouth-watering recipes you can try. Pumpkin seeds are particularly versatile and are both accessible and affordable at any local grocery store. Some ways to incorporate pumpkin seeds into your diet are adding them to baked goods or dips and as a topping for oatmeal, yogurt, or salads. Of course, you can always roast them, add some salt, and keep them handy for a crunchy snack on the go.

Some types of fish and shellfish are packed with a healthy dose of magnesium to go along with the protein, vitamin D, and omega-3 fatty acids found in seafood, per Healthline. According to NutritionData, your best seafood options to get the most magnesium include clams, conch, oysters, halibut, pollack, scallops, crab, shrimp, and Atlantic mackerel. Salmon is also a popular seafood choice that is a good source of nutrients and trace minerals, including magnesium. One three-ounce filet of salmon provides about 24 mg of magnesium, according to the USDA.

While there are many benefits to eating fish (as noted by the Harvard School of Public Health), you should also keep a few things in mind before you add new seafood recipes to your repertoire. For one, some types of fish are high in mercury, which presents some risks to your health. WebMD explains that pregnant women, nursing mothers, and young children are most vulnerable to the effects of mercury, including damage to the liver, kidneys, and nervous system. Also, you may experience an allergic reaction to shellfish if you've never tried it before. Take it slow and watch for any sensitivities when trying different types of seafood for the first time.

You may have heard a lot of good things about dark chocolate, but what you may not know is that dark chocolate is an excellent source of magnesium, as explained in an article published in the International Journal of Food Sciences and Nutrition (via Taylor & Francis Online). The research also shows that chocolate containing 90% of cocoa bean content also provides other healthy minerals, including zinc, selenium, and iron.

Why is dark chocolate rich in minerals and antioxidants while milk chocolate is packed with sugar? Dark chocolate contains a higher ratio of cacao versus the more processed milk chocolate, which is mostly cocoa butter, milk, and sugar, per Medical News Today. The cacao still contains the trace minerals found in the soil where the beans grew and offers the benefits of those flavonoids and nutrients. The cacao butter used to make milk chocolate has been processed to separate the fat from the bean and stripped of many of these beneficial antioxidants, per Healthline. Also, there is a ton of sugar added to milk chocolate to counter the naturally bitter taste of the cocoa bean.

With so many reasons to snack on dark chocolate, getting your daily dose of magnesium is just one of them. One 100-gram bar of 70-85% dark chocolate offers a whopping 230 mg of this crucial mineral. Just be sure to indulge in moderation and always opt for dark chocolate that has less sugar.

Nuts are more than just a tasty treat. Many types of nuts also provide a good amount of magnesium that can round out a healthy diet. According to My Food Data, the types of nuts that contain the highest concentration of magnesium are Brazil nuts, cashews, almonds, and pine nuts. Luckily, these nuts aren't hard to find and are generally an inexpensive way to boost your magnesium intake.

Brazil nuts pack the most magnesium punch with 106 mg of magnesium in one ounce, which is about 25% of the recommended daily value. Raw cashews aren't far behind with 83 mg of magnesium or 20% of your daily value, followed by roasted almonds with 79 mg or about 19% of your recommended intake. One ounce of pine nuts, which don't often get as much love as some of these other nuts, provides about 71 mg of magnesium, which is 17% of your daily value.

There are a number of ways you can add nuts to your diet. For example, you can grind the nuts and make them into a pie crust. You can also use them as a crunchy crust for chicken or fish dishes. If you're avoiding dairy or other animal products, some nuts make an excellent cheese substitution that mimics the taste and texture of your favorite cheeses.

Not many fruits make it on the list of the top magnesium-rich foods. While many fruits contain some magnesium, it's generally not as high as other types of foods that provide a much higher concentration of the mineral. However, bananas are an exception. One cup of sliced bananas provides 10% of your recommended daily value, which is about 41 mg of magnesium, per NutritionValue.org.

Along with magnesium, bananas are also rich in other nutrients, including fiber, potassium, vitamin C, riboflavin, folate, and copper, per Healthline. These vitamins and minerals can help support a healthy heart, regulate blood sugar levels, and boost kidney function. However, the fiber and sugar content of bananas will shift as they ripen. Fiber drops as the bananas get sweeter, so you'll want to choose your bananas at the right time to get the most health benefits.

If you can't get to your bananas in time and you find them starting to turn from a bright yellow to a spotted brown color, all is not lost! You can use these ultra-ripe bananas to make a moist banana bread. Some banana bread recipes also incorporate walnuts into the mix, which will give you a little extra magnesium in every bite, per the USDA.

Another great source of magnesium is the humble legume. Different types of beans, peas, and lentils are dense with magnesium and other minerals, vitamins, and antioxidants. My Food Data shares that boiled soybeans contain as much as 147 mg of magnesium, which is 35% of a person's daily intake, in just one cup. Also, canned navy beans offer 123 mg of magnesium, followed by white beans with 121 mg. Black beans also make the list with 120 mg or 29% of the daily value of magnesium in one cup.

Although it's common to think of peanuts as being a nut, they are actually legumes and more closely related to beans than nuts. According to the National Peanut Board, one serving of peanuts contains about 10% of your daily value of magnesium. If you're not a fan of beans or lentils in general, peanuts are a good alternative to give your body an added dose of magnesium.

If you do like beans, getting more magnesium is a welcome excuse to pile your plate a little higher with these nutrient-dense powerhouses. Many of the most popular types of beans are also rich in fiber, iron, and protein to help the body build the healthy tissues that make up muscle, bone, skin, and hair.

For vegetarians or those cutting down on meat, you're probably more than familiar with tofu and its overall health perks. Made from soybeans known as edamame, tofu is an incredibly versatile and nutritious food that has become a popular choice around the world. Among the many health benefits you will find in tofu is the good amount of magnesium, along with other minerals and nutrients that can support your health.

My Food Data shares that half a cup of firm tofu contains 46.6 mg of magnesium. This adds up to about 11% of your recommended daily value of the essential mineral. You'll also get a good amount of protein, calcium, copper, manganese, selenium, and phosphorus in every bite. While tofu has been a dietary staple in many Asian cuisines for a long time, it has become increasingly popular in the United States and other western countries as the perfect medium to carry flavors and replace animal-based proteins.

If you're new to tofu, one of the best ways to prepare it is to cut it up and sauté it in a tofu stir-fry with different vegetables and bold flavors. You can also find countless recipes for grilling, baking, or pan-frying tofu that are sure to become some of your favorites.

Most people already know that milk and other dairy products are one of the best sources of calcium you'll find in your fridge. However, some low-fat dairy products also provide a good amount of the mineral magnesium. According to a review published in the International Dairy Journal, cow milk is a main source of dietary magnesium with about 10% of the comparable concentration of calcium in each serving. Per ScienceDirect, milk and other dairy products may offer more magnesium supplementation in the future to counteract magnesium deficiencies as more research becomes available.

So, how much dairy should you consume to get your fill of magnesium? One cup of 2% milk provides about 29 mg of magnesium, as noted by the USDA, while non-fat Greek yogurt offers nearly 17 mg of magnesium. You can also top your yogurt with magnesium-rich foods that will help you get your recommended daily value of this important mineral, including whole grains and oats, nuts, and bananas.

On a list of fruits that are high in magnesium (per My Food Data), dried figs easily take the number one spot with 101 mg in one cup. That means you'll get as much as 24% of your daily intake of magnesium when you choose dried figs as a sweet treat or snack. Dried figs are also rich in fiber, copper, manganese, potassium, iron, calcium, and vitamin K, as explained by LiveStrong.com. These healthy nutrients can help your body slow the aging process, support a strong immune system, protect against bone damage, improve memory, and promote healthy skin and hair.

However, keep in mind that dried figs are naturally high in sugars, as are many dried fruits. According to My Food Data, you'll get 12 g or 23% of your daily value of sugar in just three dried figs, so you should be mindful of your portions and how much you're eating at one time. You can also try adding figs to healthy recipes to offset the sugar with healthy fiber and protein, such as with nuts, in homemade energy bars, or adding them to a nutritious smoothie or salad.

If sweet potatoes are one of your favorite things to eat, you're in for a pleasant surprise. In addition to the myriad of health benefits you'll find in sweet potatoes, it turns out they're also a good source of magnesium. One large sweet potato provides nearly 49 mg of magnesium, which is 12% of your daily value, per My Food Data. According to Time magazine, sweet potatoes provide both potassium and magnesium, which help the body regulate blood pressure and support a healthy heart and cardiovascular system.

Sweet potatoes also offer other essential nutrients, including vitamins A and C, manganese, copper, potassium, and B vitamins. Healthline adds that you should consider preparing sweet potatoes with their skin on to get the full benefits of the fiber and antioxidants. These nutrients can promote a healthy gut, curb your appetite, and fight free radicals found in the body.

With so many delicious ways to cook sweet potatoes, your biggest challenge will be choosing your favorite recipe from the tasty choices out there. If you're feeling a little overwhelmed with your options, a classic baked sweet potato is a good way to go for a nutrient-packed meal. You can even add some tasty toppings to up your magnesium intake, such as walnuts or spinach.

If you have a sensitivity to milk or dairy products, you're definitely not alone. The National Institute of Diabetes and Digestive and Kidney Diseases points out that about 68% of the global population has some type of intolerance to lactose, which is the main carbohydrate in milk. However, that doesn't mean you have to miss out on all the nutrients found in dairy.

For example, coconut milk is a popular cow's milk alternative that is a good source of magnesium and other nutrients you'd expect from dairy products. According to Medical News Today, one cup of unsweetened coconut milk provides 88.8 mg of magnesium, along with 38.4 mg of calcium and 5.5 g of protein.

Likewise, unsweetened soy milk is a good source of magnesium and other nutrients found in soybeans, as noted by NutritionFacts.org. Unfortified, unsweetened soy milk contains magnesium, vitamin B6, zinc, and folate, per Healthline. Some brands of soy milk are also fortified with protein, calcium, and vitamin D.