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How To Boost Your Magnesium With Magnesium-Rich Foods

How To Boost Your Magnesium With Magnesium-Rich Foods

You’ve probably heard of magnesium and know, generally speaking, that it’s good for you. But do you know why your body needs magnesium and how to make sure you’re getting enough?

Well, allow us to enlighten you.

The question shouldn’t be why do we need magnesium but, rather, what don’t we need it for? Our bodies use magnesium for over 300 different enzyme reactions.

Magnesium is required to support muscle and nerve function, boost physical performance, aid recovery, regulate blood pressure and support the immune system, just to name a few.

Magnesium is created naturally by our bodies. But despite the abundance of magnesium in our bones, cells and systems, you still may not be getting enough of it.

Which brings us to question number two: how do you make sure you’re getting enough magnesium?

Answer: you eat.

Diet is extremely important in ensuring our body get the nutrients and energy it needs to function. And there is a range of healthy and delicious foods that are rich in magnesium.

So what are our top 10 foods high in magnesium? We thought you’d never ask.

Top 10 Foods High in Magnesium:

  1. Dark Chocolate: Rich in magnesium (64mg in a 28g serving), antioxidants, iron, copper, manganese, and prebiotic fiber.
  2. Avocados: Provide 58mg of magnesium per medium avocado (15% of the recommended daily amount), high in potassium, B vitamins, vitamin K, fiber, and healthy fats.
  3. Nuts: Almonds, cashews, and brazil nuts are high in magnesium. For example, a 28g serving of cashews contains 82mg of magnesium (20% of the RDI).
  4. Legumes: Lentils, beans, chickpeas, peas, and soybeans are rich in magnesium. For instance, 1 cup of cooked black beans contains 120mg of magnesium (30% of the RDI).
  5. Tofu: A 100g serving of tofu provides 53mg of magnesium (13% of the RDI), also rich in protein, calcium, iron, manganese, and selenium.
  6. Seeds: Flax, pumpkin, and chia seeds are high in magnesium. For example, pumpkin seeds contain 150mg of magnesium in a 28g serving (37% of the RDI).
  7. Fatty Fish: Some fatty fish like salmon, mackerel, and halibut are high in magnesium. Half a fillet of salmon (180g) contains 53mg of magnesium (13% of the RDI) and 39g of protein.
  8. Whole Grains: Wheat, oats, barley, buckwheat, and quinoa are great sources of magnesium. For instance, 28g of dry buckwheat contains 65mg of magnesium (16% of the RDI).
  9. Bananas: A large banana contains 37mg of magnesium (9% of the RDI), also rich in potassium, vitamin C, vitamin B6, manganese, and fiber.
  10. Leafy Greens: Kale, spinach, turnip greens, mustard greens, and collard greens are high in magnesium. A 1-cup serving of cooked spinach provides 39% of the RDI.


  • Magnesium is crucial for bodily functions, and consuming magnesium-rich foods is an effective way to ensure adequate intake.
  • If you struggle to meet daily magnesium needs, consult a healthcare professional for guidance and consider supplements if necessary.

This guide offers practical advice for maintaining optimal magnesium levels through diet and appropriate supplementation under the guidance of healthcare professionals.

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