What Foods Are Rich In Magnesium

Posted 5 months ago by Tharaa Nagendran in

There is a bundle of essential elements that would play a vital role in maintaining the health of our body. Right after the vitamins, minerals stand out to be the most essential element for our body. And the list of minerals goes way too long that it is hard to list down everything. Among the plenty of minerals, magnesium turns out to be one of the most essential ones due to its highly beneficial qualities. This could be one of the vital minerals that your body would require for proper functioning. The deficiencies in magnesium could lead to a variety of health issues like diabetes, kidney disease, vomiting, diarrhea and other serious gastrointestinal diseases. Also in a recent report by the National Institue of Health, it is stated that many of the people living in the world are affected by the magensium deficiency.


What Foods Are Rich In Magnesium

As every individual, it is very important to know whether we contain appropriate levels of minerals[1] in our body. These kinds of minerals will not be produced in our body on its own. But some of the food items are rich in such kind of nutritional mineral contents. So, we have to start including those food items in order to maintain proper levels of minerals in our body. You don't have to worry anymore on this as we are here to help you. You can know about the foods that are rich in magnesium[2] content with the help of this article. You can also have knowledge of the daily requirements of magnesium by our body. Start consuming appropriate levels of magnesium and makes yourself healthy and happy. 

Daily Consumption Of Magnesium By Individuals

It is important to know whether we consume proper levels of magnesium content every day. This will help in building up a proper body structure and also in maintaining the health[3] of our body.  The daily requirement of Magnesium to our body varies from one particular age group to the other. Also, this amount of intake differs on gender from male to female. The following is the amount of Magnesium that should be consumed by an individual with their respective ages and gender.

Age GroupMale (in mg)Female (in mg)
From birth till reaching the 6 months30 30 
7 to 12 months75 75 
1 to 3 years80 80 
4 to 8 years130 130 
9 to 13 years240 240 
14 to 18 years410 360 
19 to 30 years400 310 
31 to 50 years420 320 
Above 51 years420 320 
For Pregnant Women ( 18 Years elder)Nil350 to 360 

Foods Rich In Magnesium

There are many of the food items that are rich in the magnesium content. Some of the top and the most important food items that contain a high amount of magnesium content are listed below. You can refer them and include them in your daily diet for the regular intake of proper levels of magnesium to your body. 

  1. Nuts
  2. Dried Fruits
  3. Seeds
  4. Cultured Yogurt
  5. Fish
  6. Bananas
  7. Tofu
  8. Whole Grains
  9. Soy Milk
  10. Edamame
  11. Okra
  12. Figs
  13. Broccoli
  14. Plantain
  15. Avocados
  16. Dark Chocolate
  17. Whole Wheat Bread
  18. Black Beans


Nuts

Nuts are known to be highly nutritious and a tasty one when added in our food items. They are known to be the best snack for all the individuals belonging to any age group. They cab n consumed either in a raw format or as fried ones. Most of the common and highly used nuts like the cashew nuts[4], almonds[5], peanut butter[6], brazil nut[7] are highly packed with a great Magnesium content in it. These nuts are known to be a great source of monosaturated fats[8] and fiber contents in it. They can be a great beneficial factor to the people who have diabetes. These nuts will help in increasing the blood sugar level[9] and the cholesterol levels in their body. 

Other than Magnesium, Brazil nuts are a great source of selenium in it. Almost all of the nuts are a great factor for improvising and maintaining the health of our heart. It is said that some people are allergic to peanuts. But, the roasted peanuts and the butter obtained from them will not create any allergic reactions when you consume them. They have a bundle of antioxidant content that is highly beneficial to our body and maintaining our health. You can add any of the given nuts to your food items most important to the desserts as a flavoring or a texturizing agent.   


Dried Fruits

Many of us tell that consuming fresh fruits are highly beneficial to our health. But the dried fruits have their own unique features in serving as a great advantage to our health. You can call it a natural candy as it would offer the sweet taste when you consume it. You might think that the dehydrated form of any food items might be a factor to lose the nutrients present in them. But, magnesium stands high when the fruits get dehydrated. The dried fruits are known to be a great source of many nutrients and also offers great energy to our body. Dried fruits like dates, prunes and apricots can offer a great source of magnesium to your body when consumed regularly.

These dry fruits might offer you a sweet taste when you consume them. These dates have a high content of fiber in them and so they are low glycemic. This will never be a factor to increase the blood sugar level in your body. So, they are a perfect snack even for the people who have diabetes[10]. Also, they are a great source of other nutrients like iron[11] and potassium[12]. They also constitute a high phytoestrogen content in them. So, when pregnant women consume dates regularly, they help them dilate during labor. Other than the magnesium content, the dried apricots are a great source of vitamin A. They can offer you vitamin A[13] content of about 47% which could satisfy the daily requirements of vitamin A by our body. The dried prunes are known to be a great beneficial factor in strengthening our bones. A half cup of dried prunes could offer iron content of about 17% to our body. You can either consume it directly or you can also add them along with your food items like desserts, sweets and chocolates. 


Seeds

Seeds can be a great benefit and a nutritional factor to all the individuals irrespective of their age and gender. Many of the seeds like chia seeds[14], pumpkin seeds and flax seed could provide a great source of Magnesium content to our body. Pumpkin seeds can help you in obtaining a proper rest to your mind and body by making you sleep well. This is because of the presence of the tryptophan which is one of the types of amino acids[15] in our body. This amino acid has the ability to calm down your mind and body while sleeping. Also, the melatonin levels will also be raised which are the responsible factor for offering a sound sleep in the individuals. These natural seeds are known to be a great source of some other elements like fiber, iron, omega-3 fatty acids, monosaturated fat contents. The pumpkin seeds could be able to satisfy about 8% of daily iron requirement to our body. Also, they offer about 8 grams of protein content to our body. 

During the metabolism process, free radicals will be produced in our body which has the ability to damage the cells in our body. Since these seeds contain a lot of antioxidants, they will help your body cells by protecting them from the free radical damage. Flax seeds also have other advantages rather than offering a good amount of magnesium to your body. These seeds are well known for preventing the occurrence of breast cancer in our body. And they also help in reducing the cholesterol level in our body. 


Cultured Yogurt

The cultured yogurt is known to contain a great amount of all those essential nutrients required by our body. These nutrients could play a vital role in maintaining the health and strength of the bones in our body. They are a great source of a list of vitamins and minerals like calcium, potassium, phosphorous, proteins and vitamin D. Cultured yogurts are one of the best dairy products to serve a good amount of magnesium to our body. They also contain a lot of gut-healthy probiotics in them. So, this can be very useful in maintaining the health of your body and also to prevent them from the infectious and the harmful agents. 

The other most important factor is that they are a good source of the omega-3 fatty acids. The fatty acids are the primary component that would help in strengthening your muscles and making them function properly. They also help in improving the functions of the heart, lungs and the other important organs of our body. They play a vital role in bodybuilding functions in our body. These fatty acids help your body to be prevented from any injuries and also improves the flow of blood throughout your body. Also, they help in getting a speedy recovery from any of the wounds or injuries that you have got affected previously.  


Fish

Fish is known to be one of the best and a healthy diet when it comes to our body. It is known to be one of the best food items in the non-vegetarian list that could offer a bundle of health benefits to our body. Fish is a great source of a lot of vitamins like B2 ( Also known as Riboflavin) and vitamin D. And they are a great source of minerals and other nutrients like calcium, iron, iodine, potassium and phosphorous. Other than these cluster of nutritional qualities they also offer you a great amount of magnesium content to our body. And the natural oils present within the fish is known to be a great source of omega-3 fatty acids. And among the different varieties of fish, there are two important types such as high-fat fish and the low-fat fish. And there are some other varieties of fishes too. Let us see the beneficial qualities of different varieties of fishes that contain magnesium content over here. 

High-Fat Fish

The high-fat fishes are known to serve a large amount of nutritional benefit to our body. Various kinds of high-fat fishes are known to e a great source of magnesium content in them. Some of the fatty fishes that are rich in magnesium content are halibut, salmon and mackerel. Salmon fish is known to offer a rich amount of high-quality proteins content to your body. Apart from magnesium, they also offer us a good amount of selenium to our body. They are known to provide 39 grams of high-quality protein content to our body. This could be more than enough to satisfy the daily requirements of the protein content in our body. It is also stated that increased consumption of such high-fat fishes will reduce the risk of many of the sever health conditions and most importantly the heart diseases. In addition to this, they are known to be a great source of omega-3 fatty acids to our body. Mackerel is also a great source of fatty acids and according to the USDA, they are known to be the top one for the omega-3 supplements to ur body.  

Rock Fish

Rockfish are those that contain a lot of whitey meat content in them. Pacific red snappers and the black bass are the other terms that are used for referring the rockfishes. The rich omega-3 content present in the rockfishes is known to be the factor for the amazing taste it offers to us. Almost all kinds of rockfishes have a great source of magnesium content in them. And the other important mineral present in the rockfishes is the selenium content in them. These selenium content are responsible for protecting and maintaining the health of your heart and all the blood vessels in them. They help in strengthening the arteries and also reduces the risk of cancer in many of the parts in our body like lungs, heart, stomach, skin and prostate. 

Shell Fish

Shellfishes has the ability to offer a lot of nutritional benefits to our body. Some of the shellfishes like shrimp, scallops contain a lot of magnesium content in them. They also contain a list of the other minerals and essential proteins and vitamins in them. All the shellfishes are known to be a great source of omega-3 fatty acids in them. They contain minerals like iron, zinc, copper and potassium in them. It is also packed with a lot of good fats like polyunsaturated fats and the monounsaturated fat contents in them. They are extremely low in calories such that they offer a great source of protein content and micronutrients to your body. They are also well known for improving the health of the different and key parts of our body like heart and brain. Scallops are known to be a great source in offering the natural salt to our body. 


Bananas

Bananas are one among the most popular and highly beneficial fruit when compared with all the other fruits. And most importantly they are the most easily available fruit in the world. Bananas are rich in the magnesium content and many of the other nutrient and mineral contents that are required for the growth of our body. Bananas are known to hold the first place in the list of potassium-rich food items. They help in making your body cells to obtain the correct levels of oxygen required for breathing. The high potassium content present in the bananas is known to reduce the blood pressure level in our body. So, this can easily reduce the risk of heart diseases in our body. In addition to all these essential nutrients, they also supply us a good amount of vitamin B6, manganese, fiber and vitamin C to our body. They help in increasing the energy levels in your body. 

Also, consuming bananas is known to increase hunger and the urge to eat a lot of food. They are known to contain a special type of element known as tryptophan in them. This element is known to increase the secretion of serotonin in your body. This serotonin can be known as a "happiness chemical" that is responsible for increasing your mood to a happy state. And these ripen bananas are known to contain a large number of sugars and carbs content in them. So, the bananas may not be a suitable one to be consumed by the people who have diabetes. There are many chances for the blood sugar level to get raised. so, they should avoid consuming them. 


Tofu

When you have fish in the non-vegetarian list, then you have tofu in the vegetarian list to provide you all those essential nutrients to your body. Tofu is known to be one of the most popular vegan food that could offer a lot of protein content to your body. These tofus are made by taking soy milk and pressing them into soft curds. Tofus are also termed as bean curds. There are a bunch of nutritional qualities that could be obtained from the consumption of tofus on a regular basis. Many of the recent researchers stated that including tofu in your regular diet can be a great factor for decreasing the death rate and increase the survival time of the individuals. They are also known to reduce the risk of breast cancer in women to a greater extent. And many of the long term-Chinese studies have stated that they contain a lot of antioxidant properties within them. So, this could play a vital role in reducing the occurrence o stomach cancer also. 

The list of minerals that tofu contains would go too long. Some of the key nutrients present in them are magnesium, manganese, copper, selenium, iron, phosphorous and calcium. The real and the original flavor comes out when you start cooking them. Tofu can be added to a number of food varieties while cooking. You can add them along with your smoothie or coat it on your chicken strips while toasting it to get a crispy feel. You can also consume them along with your chocolates to get the perfect smooth creamy feel and taste. Tofu can be added in all your curries as it would offer an amazing flavor to them. The fermented tofus are the best one to avoid the occurrence of any diseases or ill effects on your body. 


Whole Grains

Whole grains are the best one for offering almost all of the nutrients that are required for the growth of our body. Some of the most important whole grains include quinoa, brown rice, buckwheat, oats, wheat and barley. Many of the grains offer us great content of fiber, manganese, magnesium and selenium to our body. Including the whole grains in our daily diet can offer a lot of benefits to the health of our body parts. They also serve a list of vitamins like vitamin B, vitamin C and vitamin K to our body. 

These whole grains are very rich in protein and antioxidant contents. So, they are very helpful in preventing our body from many of the diseases and harmful effects. Quinoa is known to be great in calories content. But it could also be a source of all the nine essential amino acids that are required by the body and the growth. It is also known to offer a high amount of protein content to our body. You can consume quinoa by including it in your salads and burgers. Many of the restaurants have made quinoa to be the most used ingredient in many of their dishes. Brown rice could also serve a high amount of magnesium and fiber content to our body. 


Soy Milk

Soy milk is popularly known to be a great source of protein content. Soy milk is widely being used by many of the people as an alternative to the milk obtained from the cows. This milk will not contain any amount of fat contents in them. Also, it is a lactose-free ingredient that has the ability to get digested very easily by the body. They are composed of a list of vitamins like vitamin A, vitamin D and riboflavin in it. Soy milk is known to contain a large amount of mineral content in them. They are obtained by grounding the soybeans along with the purified water. They also contain a special type of acid called alpha-linolenic acid and also the omega-3 fatty acids in them. 

Soy milk is known to contain a large amount of estrogen content in them. So, they can be the best one for preventing females from the risk of cancer and other such diseases. Due to the latest trends and the change in the diet plans, soy milk is known to be one of the most widely purchased and used food item throughout the world. They are also a good source of many minerals like potassium and they can also be fortified with vitamin D and calcium content in them. 


Edamame

Edamame is one of the ingredients that are highly beneficial than soybeans. Edamame is known to offer you a great amount of vitamin K and folate content to your body. Folate is the key element for producing all the genetic elements in your body. Also, they are very essential for splitting up the cells in your body. They are known to offer all the required amount of protein contents to your body. These contain a high amount of healthy and the good fat contents that your body needs. These healthy fats will protect your heart from any of the diseases and infections. 

The other important key ingredient that the edamame is composed of is the isoflavones. These isoflavones are the one that is required for reducing the possibilities of osteoporosis and cancer from attacking your body. The edamame is usually consumed either in a steamed format or it will be boiled or consumed. You can consume it like that after boiling or steaming. You can also add them to your food items and then consume them. The pods will be present in the outer skin shell layer. You have to remove the outer skinny shell layer in order to consume the edamame pods. 

•    Half a cup (64 grams) of shelled and cooked edamame could offer a magnesium content of about 50 mg to our body.


Okra

Okra is a very popular kind of vegetable that could be highly beneficial to your heart. It is said that they also help in improvising the eyesight and also curing the eye problems. And they are very well known for reducing the sugar levels in our body thus reducing the risk of diabetes in our body. The list of vitamins present in okra goes way too long. Some of the key vitamins present in the okra are vitamin A, vitamin B, vitamin C and vitamin K.  It also contains a list of minerals like calcium, iron, potassium, copper, magnesium and manganese. It could also help in boosting the levels of protein and fiber content in your body. 

You can prepare a curry with okra or you can also prepare it as a side dish for your meal and have it regularly. Or you can add a little seasoning to it and fry it with oil by mixing them with the corn flour. This can make the okra to be crispy and also delicious. You can prepare them and have it as an evening snack. They help in preventing your body from any of the cardiovascular diseases. And they also help in reducing the cholesterol levels in your body. 


Figs

Figs are a variety of fruits that can be consumed in raw format or in a dry state. Like the dried fruits, the figs can also be dried for removing all the water content that is present inside them. Figs are also highly beneficial in the dried state as it will be composed of a lot of nutrient contents in them. The sweet flavor and the soft texture that the dried figs offer while eating can be very delicious. The dried figs are known to be the greatest source of fiber among many of the other dried fruits. They also contain a lot of minerals content like magnesium, iron in them.

Figs are the best one for increasing the amount of blood present in your body. They also contain a list of other vitamins and minerals like calcium, potassium, manganese, copper, vitamins B most importantly vitamin B6 and K in it. They also serve another most important function in our body. Figs help in purifying the blood that is circulated in our body. They remove all the toxic agents and the impurities that are present in our blood and body. The overall nutritional benefits and qualities present in the fig are highly impressive and also advantageous in maintaining our health. You can consume them either in a raw format after drying them. Or you can also include them along with your desserts, cakes and chocolates while consuming. 


Broccoli

Broccoli is known to be one of the healthiest foods among many of the other food items. They contain a lot of phytochemicals in them. These phytochemicals are known for reducing the possibilities for the growth of tumor cells in our body. So, there will be fewer chances for cancer in our body. It is also known to contain a lot of vitamin and protein contents in it. Brocolli is known to offer a great source of fiber content to our body. They also contain vitamin A, vitamin B and vitamin E i it. The other elements like omega 3 fatty acids are also present in them. 


Plantain

Plantains are the most favorite and a staple food for many of the people who are living in tropical regions. They include them in their regular diet as it contains a lot of beneficial factors. Plantains are known to be the greatest and the best source of offering starch content to our body. In addition to starch, they are also known for providing sufficient levels of magnesium content to our body. You might think that plantains are similar to the bananas that we consume very often. But then, plantains are known to contain a large amount of potassium and iron content within them. So, they help in strengthening your bones and muscles to a greater level than the bananas. 

Also, they are a good source of vitamin A to our body more than what bananas could offer you. They contain large quantities of the vitamin B elements and most specifically they are rich in vitamin B6. The vitamin B6 is responsible for preventing your body and heart from any attacks or diseases. They also reduce the possibilities of the strokes affecting your body. It is also said that 1/5 of a single plantain could be more than enough to satisfy the daily requirements of magnesium in our body. These plantains cannot be consumed in a raw format. They will mostly be consumed in a fried format by slicing them. 


Avocados

Avocados are known to contain a bundle of nutritious elements when it comes to our health. It is one of the famous varieties of fruits that are easily available in most of the local markets. They are also composed of a good amount of magnesium content in them. Avocadoes contain a list of vitamin contents like vitamin K vitamin C, vitamin E and mostly all of the vitamin B contents in them. They are composed of the monounsaturated fat contents that are extremely beneficial to the health of our heart. This fat content prevents our heart from many of the heart diseases. 

Avocado is also a great one for decreasing the inflammation issues and also reduces the possibilities for diabetes in our body. They are well known for making us feel the fullness in our stomach after having a delicious meal. It also increases the cholesterol level in our body. They are a great source of fibers which are very essential in providing the strength to our body. Other than heart diseases and inflammations, they are also well known for reducing the risk of cancer in our body. The avocado fruits can either be consumed in a raw format or as a cooked one. Both of the types are edible and it offers you the perfect creamy feel when the fruit gets ripen completely. 


Dark Chocolate

Dark chocolates could be the ultimate reason for happiness to many of the individuals. You can also term it to be a factor for inducing a happy feeling in us. Rather than making you feel happy, it is known to be a great source of many of the essential nutrients to our body. These chocolates are composed of the cocoa fat and the sugars in it. These two ingredients are known to be the primary reason for inducing the happy mood in us. Normally eating chocolates can make the endorphins to get released in your body. These endorphins could also be termed as a love drug that could offer you the love feeling when you fall in love. 

The cocoa powder by which the dark chocolates are made of are known to be the greatest one in offering the magnesium contents to our body. They are also known for reducing the cholesterol level and also promoting the health of your heart and preventing it from any of the heart diseases. The other important factor is that these dark chocolates are capable of neutralizing those free radicals that might cause any damages to our body. And these chocolates contain large amounts of antioxidant contents inside them. Consuming chocolates that contain at least 70% of cocoa content are known to be termed as dark chocolates. 


Whole Wheat Bread

Whole wheat bread is one among the most consumed food items by many of the people living in the world. They are one of the most widely used staple food in most of the western countries. Most of the people have this for their morning breakfast by toasting it with the cheese or jam. It is known to offer a great source of magnesium content to our body. Other than magnesium, they also contain other minerals like selenium in it. Sine, it contains the entire wheat as the name says it all, the whole wheat bread is highly beneficial to our health. There are some of the people who are allergic to the gluten content that is present in the proteins. Such people should avoid consuming the whole wheat bread as they contain gluten content in them. Consuming this might affect the bones of such people and it might also cause some of the health problems in them.  


Black Beans

Among many of the types and varieties of beans, black beans are known to contain a large amount of magnesium content in them. They contain a high amount of fiber and protein content in them. The list of nutrients and minerals present in the black beans are potassium, calcium, iron, phosphorous, zinc, copper and manganese. They play a very vital in strengthening the bones and the muscles in our body. So, they help in building up and maintaining the proper structure of our body. Other than this, they help in preventing our body from getting affected by heart diseases, diabetes and also reduces the risk of cancer. Black beans should not be consumed without cooking or in an undercooked format. They should be cooked properly in order to obtain all the nutritional benefits from them. They contain lectins which are widely present in plant ingredients like this. These lectins will be found only when they are cooked properly and completely. Raw or undercooked formats will not find lectins in them. 


This article has been medically reviewed by Dr.Geeta Sundar on 22/05/2019 

What Foods Are Rich In Magnesium

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