Foods that are rich in magnesium are important for more than 300 biochemical functions in the body as well as cellular health. There are many people that have a magnesium deficiency and do not even know it. The body requires magnesium for various function and levels can deteriorate when consuming certain foods. Bodily functions that require magnesium include blood pressure regulation, nerve function, energy metabolism and blood sugar control. Magnesium is essential for bone formation and calcium utilization. Here is a list of magnesium-rich foods.

Dark Leafy Greens

These types of greens are the ultimate superfood and offer crucial vitamins and minerals with a host of health benefits. Choosing baby spinach, kale and swiss chard will greatly increase the amounts of magnesium in the diet.

Nuts and Seeds

Many nuts are high in magnesium as well as other nutrients. A half cup of nutrients provides nearly 100 percent of the daily requirement for magnesium. Other nuts that offer sources of magnesium include almonds, sunflower seeds, cashews, pine nuts and flaxseed. Including these nuts in a homemade trail mix makes the perfect healthy snack that will keep energy up and hunger levels down.


In addition to being a great source of vitamin D and omega-3 fatty acids, fish can add more magnesium to the menu. Having the goal to have fish for dinner at least once a week and include mackerel, wild salmon, and tuna.


This is a nutrient-rich legume that carries magnesium in addition to high amounts of fiber, vitamins, minerals and amino acids. They can be eaten dry, boiled or steamed and make a wonderful snack or addition to any dish or salad. Other legumes that can also provide a rich source of magnesium are black beans, kidney beans, white beans chickpeas, and lentils.


This unique fruit is loaded with heart-healthy nutrients and multivitamins. This can be one of the most versatile and nutritious produce choices also providing disease-fighting chemical compounds and healthy amounts of magnesium. Add avocado slices to morning toast, salads and even sandwiches to enjoy its mild flavor and creamy texture.


While bananas are often known for being rich in potassium, a medium size banana can also provide a healthy amount of magnesium to the diet. This fruit can be a great addition to your breakfast, or a healthy, on-the-go snack. Combine it with other fruit in a delicious fruit salad for a bowlful of nutrients!

Dark Chocolate

As if anyone needed a reason to eat more chocolate, it can also give a magnesium boost! Dark chocolate can provide antioxidants that help lower blood pressure and improve blood flow. Combine it with fresh fruit or enjoy along for a healthy, after-dinner treat.


When eating yogurt, an amazing health duo is added to the diet. Magnesium and calcium together work together because when you are getting enough magnesium, your body can absorb and utilize calcium more efficiently. Remember to select low-fat yogurt options to reduce the amount of fat in the diet.

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