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Top 6 Foods that are High in Magnesium

Most of us know that having enough magnesium in our diets can lead to a ton of health benefits. However, we also learned in high school that magnesium is a mineral, not a plant or an animal. 

So what exactly are people supposed to eat to get magnesium in their diets?

Having enough magnesium in our bodies can help us maintain a healthy cardiovascular system, fight diabetes, and alleviate body pains. 

On the other hand, magnesium deficiencies can cause stomach problems, heartbeat irregularities, muscle cramps, and more. 

Magnesium deficiencies are not common, but many people still do not eat enough healthy foods to meet the daily recommended magnesium intake

Here are the top 6 goods that are high in magnesium to help you make sure you get enough in your system to get the maximum benefits for your body:

. Avocados

In recent years, avocados have been recognized not only for their delicious taste but also for their high levels of magnesium, fiber, vitamin B, potassium, and protein. 

Also called butter pears or alligator pears, avocados are high in healthy fats, which can also boost your immune system, promote healthy skin, and help you absorb magnesium and other minerals. 

Many people choose avocado as a means to increase their magnesium so they can lower their cholesterol and reduce blood pressure. 

You can stuff them with chicken, eggs, or vegetables, eat them on toast, spice them up as guacamole, grilled them, 

substitute them for French fries, or choose any number of other options to enjoy this nutritious fruit (yes, you read that right. An avocado is a berry – not a vegetable).


. Dark chocolate

This one is an obvious choice for our top 6 foods that are high in magnesium. Dark chocolate aids in muscle contractions, 

healthy nerve function, and bone formation. In addition, it improves blood flow throughout the body and lowers your blood pressure. 

Try this decadent treat with almonds, pineapples, strawberries, or blueberries, which each have their own set of nutrition superpowers to boost your health. 

It’s hard to go wrong with this choice. Because seriously, who doesn’t like dark chocolate?

. Almonds (and other beans, nuts, and seeds)

Do you know what goes great with chocolate? Nuts! And it just so happens that nuts are another powerful source of magnesium. For example, in addition to giving you energy, almonds can also help ease your anxiety. 

You can have your almonds in muffins, as almond milk, in your granola bars, as almond butter, candied, salted with raisins, or soaked in warm water for 8 hours to aid in magnesium absorption and weight loss. 

Edamame is a pod of soybeans that are also high in magnesium. You can purchase edamame frozen and prepare them by microwaving, boiling, steaming, or sauteing them. 

But be careful with edamame if you have certain thyroid issues, as they may interfere with certain thyroid functions.

There are many types of nuts, beans, and seeds that are chock full of magnesium. Be sure you have a healthy amount of black beans, peanut butter, black-eyed peas, pinto beans, pumpkin seeds, and other legumes to get more magnesium in your diet.


. Salmon (and other fatty fish)

We often hear about fatty fish, but what exactly does that mean? The classification of fatty versus lean fish is based on their bodies’ levels of fatty acid, which can provide energy to our cells, help to lower our cholesterol, and promote healthy skin. 

Whereas lean fish (including catfish, cod, and mahi mahi) have less healthy oil and provide less energy to our cells, fatty fish include a wide variety of health benefits. 

Salmon, tuna, mackerel, and halibut are high in magnesium, which reduces chronic inflammation, helps control diabetes, and prevents migraine headaches.

Fatty fish are an important part of a healthy diet. Enjoy this at least twice a week to make sure you get the value you need. 

For instance, you can have sardines in your breakfast, tuna rolls or tuna salad for lunch, and grilled mackerel, salmon pasta, or salmon Greek salad for dinner.

. Bananas (and other fruits and vegetables)

It’s no surprise that certain fruits and vegetables are full of magnesium, but the key is knowing which fruits and vegetables to focus on to get the most magnesium in your diet. 

For instance, grapes and lemons have very little magnesium when compared with other fruits and vegetables. 

On the other hand, leafy green vegetables like spinach and kale are known by adults and even by children for their ability to help build muscles due to their magnesium-rich content. 

Bananas are also delicious and versatile treats that have high levels of magnesium. 

You can enjoy bananas by themselves, in your pancakes or oatmeal, on your cereal, in a smoothie, mashed and frozen as a substitute for ice cream, in your bread, with your peanut butter, or even covered in dark chocolate for a double-boost of magnesium.

There are lots of other fruits and vegetables that are rich in magnesium, including potatoes with skins, okra, broccoli, apricots, and figs. Just be sure to get at least 5 servings of fruits and vegetables per day.

. Smoothies (and other dairy products)

Most of us know that dairy products strengthen our teeth and bones, but we don’t realize that their magnesium makes that possible. 

In dairy products, the magnesium is combined with vitamin D and calcium to reduce the likelihood of osteoporosis, cancer, diabetes, and high blood pressure.

Of course, dairy products include milk, butter, cheese, ice cream, and yogurt. Let’s get a little creative. 

Next time you would like to boost your magnesium intake, try a peanut butter banana smoothie or a creative flavored milk recipe to add some fun to your magnesium-rich diet.

These top 6 foods that are high in magnesium are just a few foods that should be staples in our diets. Magnesium plays an important role in the healthy functioning of our bodies, so reward yourself with these healthy choices. 

Not only will you enjoy the tastes, but these foods will help you feel better and keep your body stronger.

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