Magnesium is one of the most abundant minerals on earth. It’s found in many foods including nuts, seeds, beans, whole grains, vegetables, and fruits.

Magnesium is an essential mineral that helps regulate blood pressure, heart function, muscle contraction, nerve transmission, and other body processes.

foods high with magnesium

Magnesium is an important building block for humans. It helps maintain normal muscle function, nerve impulses, blood pressure, heart rhythm, and bone density. The body needs magnesium to produce energy, regulate hormones, and keep muscles relaxed.

If you’re looking for ways to boost your intake of magnesium, try adding more of these foods into your diet.
Here are the top 10 foods that contain magnesium:

Foods High with Magnesium

  • Almonds
    One ounce of almonds contains 80 micrograms for 19% of the DV. That’s right, almonds supply nearly 20% of your recommended daily dose of magnesium with just a 1 oz serving
  • Brazil Nuts
    Brazil nuts are high in magnesium, as well as other nutrients such as copper, zinc, phosphorus, manganese, selenium, and vitamin E. They also contain a lot of protein, making them an excellent source of nutrition.

    Brazil nuts are one of the best sources of magnesium because they contain nearly twice the amount found in most foods. A handful of Brazil nuts contains about 100 milligrams of magnesium, which is roughly equivalent to what you would find in two cups of spinach.
  • Cashews
    Cashews are high with magnesium because they are rich in calcium. Calcium helps to absorb magnesium into the body.
  • Chia Seeds
    Chia seeds are also a good source of magnesium. They contain more than twice as much magnesium as other common sources such as spinach and almonds.
    They are also one of the best sources of dietary magnesium because they contain almost twice as much as most foods. The reason chia seeds are so good at delivering magnesium is because they absorb water easily and expand into gelatinous spheres when exposed to liquid. These spheres then trap nutrients inside them, making them easy to digest.
  • Flaxseeds
    Flaxseeds (also known as linseed) are an excellent source of magnesium. One tablespoon contains about 100 mg of magnesium.
    The recommended daily allowance (RDA) for magnesium is 420 milligrams per day for adults. However, most Americans consume less than half that amount. One easy way to increase your intake is to eat foods high in magnesium. Flaxseeds are one such food. A tablespoon of ground flaxseed contains nearly 100 percent of the RDA for magnesium.

    Flaxseeds are well-known on the list of foods high with magnesium, which is why they’re often recommended as a dietary supplement. In fact, flaxseeds are one of the best sources of magnesium in the human diet. The average adult needs 300 milligrams of magnesium per day, according to the National Institutes of Health. That’s roughly half what most people get from foods alone.

    Additionally, flaxseeds contain a lot of fiber, which makes them a great addition to your diet. In fact, flaxseeds are one of the best sources of dietary fiber available. Fiber has been shown to help lower cholesterol levels, reduce the risk of colon cancer, and prevent constipation.
  • Beans
    Beans, nuts, seeds, and whole grains are some of the richest sources of magnesium. They also provide fiber, protein, vitamins, minerals, antioxidants, and phytochemicals.
  • Broccoli
    Broccoli is one of the best sources of magnesium. A cup of cooked broccoli contains about 80 milligrams of magnesium. That’s almost half of what you should get from a daily serving of fruit or vegetables.
  • Brown Rice
    Brown rice is one of the richest sources of magnesium on the planet. It also contains fiber, protein, and B vitamins.
    Brown rice is one of the best sources of magnesium because it contains twice as much as other grains. In addition, brown rice has a lower glycemic index than white rice, which means it doesn’t cause spikes in blood sugar levels.
  • Cauliflower
    This cruciferous vegetable has been shown to reduce inflammation and improve cardiovascular health. It’s also rich in vitamin K, folate, manganese, potassium, and dietary fiber.
    Cauliflower has one of the highest concentrations of magnesium among foods. One cup of cooked cauliflower contains about 80 milligrams of magnesium. That’s almost half of what you’d find in a serving of spinach (about 140 mg).
  • Spinach
    These dark greens are rich in nutrients, including 157 mg of magnesium per 1 cup serving of boiled spinach.

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