Home Lifestyle 12 Foods High in Magnesium (and the Recipes to Cook Them)

12 Foods High in Magnesium (and the Recipes to Cook Them)

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In early 2020, words like “immunity” and “immune system” became commonplace. People started taking serious precautions at an unprecedented time. In particular, health and wellness became a focus. Vitamins, supplements and diet played a central role. Things like magnesium-rich foods have started to feel more important than they used to. People are spending more time in nature, exercising, and finding creative ways to deal with stress. In many ways, we found new meaning in relationships, careers, and purpose.

The years since the worst of the pandemic have brought challenges to each of us, but despite this difficulty, we can look for a ray of hope. You can look for what has improved. In particular, there is an increasing focus on wellbeing and overall health. And research proves it.In fact, the dietary supplement industry best growth In over 20 years in 2020. At the top of that trend list? Magnesium.

Featured image by Michelle Nash.

Image by Michelle Nash

What is Magnesium?

Magnesium is essential for our health.involved hundreds of chemical reactions in your body every day. Working behind the scenes, this mineral plays an important role in your overall health. Without it, more than 300 enzymes cannot perform their various functions.

Magnesium has many important role, muscle and nerve function, energy production, digestive support and more. It also helps maintain electrolyte balance and homeostasis of calcium, sodium and potassium.

We regulate it in three main ways: by absorption from the gut, excretion after filtration and reabsorption, and by exchange from large amounts of bone magnesium. More than half of magnesium is stored in bone (50-60%). The rest is stored in various tissues throughout the body.

Why You Need Magnesium

magnesium It allows our muscles to move the way they should. It also supports nerve signals, stabilizes the heart rhythm, balances blood sugar levels, and keeps joint cartilage healthy. Our nerves cannot send and receive messages. Our bodies cannot make protein, bone, or DNA. In other words, you need magnesium to be healthy.

Our health is a function of how much magnesium we have in our bodies.

Image by Michelle Nash

How Much Magnesium Do You Need?

You can meet your Recommended Daily Allowance (RDA) for magnesium through food and supplements. and it is”invisible flaws” and the “Nutrient deficienciesYou can maintain healthy magnesium levels through supplements and foods, especially high-fiber foods such as dark leafy greens, whole grains, and beans. RDA for Magnesium, children aged 9-13 need 240 mg/day, women aged 31 and over need 320 mg/day, and men aged 31 and over need 420 mg/day. Pregnant and lactating women need more magnesium, as do many common nutrients.

Understanding magnesium deficiency

Unfortunately, research show Almost half of all Americans don’t get enough magnesium. vitamin D and Fiber deficiency, magnesium is at the top of the list. There are many reasons why you may not be getting your daily allowance of magnesium, and experts debate all of them a bit. From its impact on the body, to modern dietary changes (consuming more processed foods), to over-reliance on drugs, low levels of magnesium in the body are becoming the norm. certain drugs Like oral contraceptives, blood pressure pills, diuretics, etc., they deplete magnesium in the body. There are many different causes of magnesium deficiency, but it’s worth having an annual blood test to check your levels.

Image by Michelle Nash

Signs and Symptoms of Magnesium Deficiency

Health problems associated with low levels of magnesium include diabetes, chronic diarrhea, and celiac disease. symptoms Muscle spasms, spasms and weakness, mental health conditions, osteoporosis, high blood pressure, asthma, and irregular heart rhythms all appear. Here are my favorites!)

Treatment for Magnesium Deficiency

When it comes to treating magnesium deficiency, there are many ways to improve magnesium absorption. As always, consult your healthcare provider before making any changes to your diet or supplement routine.

  • Reduce or avoid calcium-rich foods two hours before or two hours after eating magnesium-rich foods
  • Avoid High-Dose Zinc Supplements
  • Increase vitamin D supplementation
  • eat raw vegetables, especially seaweed
  • Nourish your gut bacteria with probiotics
  • Minimize refined sugar
  • Add a Magnesium Supplement
Image by Michelle Nash

Too much magnesium?

Magnesium naturally occurring in foods does not need to be restricted for most people, but magnesium in dietary supplements and medicines should be monitored by health care providers. When ingested as a medicine, convulsions and diarrhea often occur.

Regarding specific avoidance, side effectsHowever, take magnesium supplements with meals (or snacks) to potentially reduce gastrointestinal effects. Taking magnesium on an empty stomach can cause irritation. Too much magnesium draws water from the surrounding tissues in your intestines, overstimulating your intestines. types of magnesium Make sure you are taking (citrate, malic, etc.) and your dosage is correct. Most magnesium supplements are considered safe, but if you notice any side effects, talk to your doctor. .

What makes certain foods high in magnesium?

In general, rich sources of magnesium are found in many plant-based foods such as vegetables, nuts, seeds, dark chocolate, beans, and whole grains. If it contains 10 percent, it is considered high in this nutrient.

image provider Thiel Thomsen

12 foods high in magnesium

  • spinach
  • banana
  • pumpkin seeds
  • Black bean
  • Edamame
  • almond
  • cashew nuts
  • peanut butter
  • avocado
  • brown rice
  • Whole-grain bread
  • dark chocolate


Leafy greens are packed with nutrients, and spinach is no exception. They contain magnesium. 1/2 cup of boiled spinach contains 78 mg of magnesium.

recipe: Spinach artichoke tart


Bananas are best known for their high potassium content, but they are also rich in magnesium. One medium banana contains 35 mg of magnesium. It also contains vitamin C and dietary fiber.

recipe: chocolate banana almond butter smoothie

pumpkin seeds

An excellent source of magnesium, 1 ounce of pumpkin seeds (in shell) contains 74 mg of magnesium. A quarter cup of pumpkin seeds is almost half his daily recommended value for magnesium. Sprinkle it on salads, add it to smoothies, or toss it in Greek yogurt.

recipe: Squash hummus with tahini and whole pumpkin seeds

Black bean

Beans of all varieties contain potassium, iron, and protein, along with magnesium.1/2 cup of cooked black beans contains 60 mg of magnesium. When added to grain bowls or vegetarian nachos, black beans contain antioxidants, fiber, and folic acid.

recipe: Black bean tacos with mango and radish salsa


Soybeans, soy milk, tofu, and edamame contain high levels of magnesium. Due to their high protein content, they are staple foods for many vegetarians and vegans. contains 50 mg of magnesium.

recipe: summer pasta salad


In addition to other nuts such as cashews and peanuts, almonds are rich sources of magnesium. One ounce of dry-roasted almonds contains 80 mg of magnesium. From spreading almond butter on apples to topping oatmeal with sliced ​​almonds, there are many ways to incorporate this nut into your daily diet.

recipe: Butternut Squash Pizza with Arugula and Almond Ricotta

cashew nuts

In addition to high levels of phosphorus and potassium, cashews are creamy nuts with healthy fats and magnesium. One ounce of dry roasted cashews contains 74 mg of magnesium. Cashews make a great base for delicious vegan pasta sauces, ice cream, and more.

recipe: Veggie Grain Bowl with Spring Garlic Cashew Pesto

peanut butter

Peanuts are legumes (not real nuts!). However, like other legumes and nuts, they are rich in magnesium. Two tablespoons of smooth peanut butter contains 49 mg of magnesium. Peanuts are an easy way to get satiating fats and magnesium.

recipe: Peanut butter and banana yogurt toast


One cup of cubed avocado contains 44 mg, making avocados an excellent source of magnesium. It is also rich in B vitamins and vitamin K. heart-healthy monounsaturated fatssliced, mashed in guacamole, put in smoothies, pureed in sauces, and delicious in so many ways.

recipe: mango and feta cheese salad

brown rice

Unlike white rice, brown rice can provide 11% of the daily recommended amount of magnesium. (1/2 cup of cooked brown rice has 42 mg of magnesium.) Brown rice is a complex carbohydrate that provides sustained energy and many health benefits.

recipe: Kale and Wild Rice Salad with Maple Mustard Vinaigrette

Whole-grain bread

Whole grains such as oats and barley are excellent sources of many nutrients, including magnesium. Many whole grains are also rich in B vitamins. Two slices of whole grain bread provide 46 mg of magnesium. Note that breads made from whole wheat flour provide more magnesium than breads made from refined white flour.

recipe: Crushed avocado toast (on whole grain sourdough!)

dark chocolate

Dark chocolate is extremely rich in magnesium, along with iron, copper, antioxidants and prebiotic fiber (to nourish healthy gut bacteria). One ounce of dark chocolate (60% or more) contains 50 mg of magnesium.

recipe: best dark chocolate bar

This post was originally published on August 13, 2021 and has since been updated.

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