Magnesium is an essential mineral involved in hundreds of bodily functions, yet many people don’t get enough. From regulating blood pressure and blood sugar to supporting nerve and muscle function, magnesium plays a vital role in overall health. Increasing your intake through food is one of the most effective ways to ensure adequate levels. This guide highlights some of the best dietary sources of magnesium, along with why this mineral matters.
Top Magnesium-Packed Foods
Here’s a breakdown of foods rich in magnesium, listed by approximate serving size and percentage of Daily Value (DV):
- Hemp Seeds: (210 mg per 3 tbsp, 50% DV) — A complete protein source with healthy fats and zinc, hemp seeds are a powerhouse for boosting magnesium intake.
- Spinach: (157 mg per cooked cup, 37% DV) — Leafy greens like spinach are packed with magnesium, fiber, vitamins, and minerals.
- Pumpkin Seeds: (154 mg per ounce, 37% DV) — Excellent in fiber, healthy fats, and zinc, pumpkin seeds contribute significantly to immune health.
- Swiss Chard: (150 mg per cooked cup, 36% DV) — Similar to spinach, Swiss chard is rich in nutrients like potassium, vitamin K, vitamin A, and calcium.
- Canned Oysters: (150 mg per can, 36% DV) — Surprisingly high in magnesium, oysters also offer protein, omega-3s, and other vital minerals.
- Amaranth: (160 mg per cooked cup, 38% DV) — This nutrient-dense grain is a great way to lower heart disease risk.
- Lima Beans: (126 mg per cooked cup, 30% DV) — Alongside magnesium, lima beans provide fiber and folate, essential for fetal development during pregnancy.
- Black Beans: (120 mg per cooked cup, 29% DV) — A plant-based protein source with fiber, black beans also provide significant folate.
- Brazil Nuts: (107 mg per 1 oz, 25% DV) — Rich in magnesium and selenium, Brazil nuts support immune function and reduce inflammation.
- Edamame: (99.2 mg per cooked cup, 24% DV) — Soy-based protein with magnesium, iron, folate, and potassium.
- Cocoa Powder: (68 mg per 2 tbsp, 16% DV) — A surprising source of magnesium, iron, and manganese.
- Canned Mackerel: (134 mg per can, 32% DV) — Fatty fish rich in omega-3s, supporting heart health and cognitive function.
Additional Foods to Consider
Beyond the top contenders, these foods also contribute to magnesium intake:
- Acorn squash
- Artichokes
- Chia seeds
- White beans
- Lentils
- Teff
- Quinoa
- Cashews
- Almonds
- Tempeh
- Salmon
Why Magnesium Matters
Magnesium is involved in essential bodily processes including:
- Blood pressure and sugar regulation
- Muscle and nerve function
- Sleep quality and mood
- Bone health
- DNA repair and protein synthesis
Low magnesium levels are linked to chronic diseases like heart disease, type 2 diabetes, fatigue, and inflammation.
How Much Magnesium Do You Need?
Daily requirements vary by individual factors:
- Adult women: 310–320 mg/day
- Adult men: 400–420 mg/day
- Pregnant people: Up to 400 mg/day
Prioritizing magnesium-rich foods in your diet is a simple yet effective way to support long-term health and well-being.
By incorporating these foods into your meals, you can help ensure your body has the magnesium it needs to function optimally.
