Magnesium plays a central role in just about every bodily process, from the synthesis of DNA to the metabolism of insulin. Health benefits of magnesium cannot be understated, for low levels of this crucial mineral have even been tied to many chronic conditions — like Alzheimer’s, diabetes, bone-related issues and heart disease.
Thus, it goes without saying that no nutritious diet can really ever be complete without a few servings of magnesium-rich foods.
Despite the widespread availability of magnesium in the diet, the World Health Organization reports that less than 60 percent of adults in the U.S. meet the adequate intake values. Other research suggests that about two-thirds of the population does not achieve the recommended daily intake.
Fortunately, there are plenty of delicious options to help you meet your daily needs and prevent a magnesium deficiency. In general, the recommended daily intake of magnesium for women is about 310–320 milligrams daily. For men, it’s about 400–420 milligrams per day. (If you’re not able to reach this level with foods, you can also consider magnesium supplements.)
So what are the best sources of magnesium, and how can you ensure you bet enough in your diet? Start by eating more of these foods high in magnesium.
1. Wheat bran
One ounce (approximately 28 grams) of wheat bran contains about 171 milligrams magnesium (43% Daily Value*, or DV). That’s nearly half of your DV in one food yet only 60 calories.
In addition to being an excellent source of dietary fiber, wheat bran is also rich in minerals, including magnesium as well as manganese, selenium and phosphorus. It’s also low in calories and fat, while supplying a good amount of protein per serving.
Wheat bran supports your gut health by acting as a prebiotic. Prebiotics pass through the gastrointestinal tract and remain undigested because the human body isn’t able to break them down.
How do you eat wheat bran? You can find it as small flakes or in powdered form. The best way to eat bran is adding it to your everyday recipes, like yogurt parfait, hot or cold cereal, salads, soups, casseroles, and smoothies.
2. Amaranth
One cup (approximately 246 grams) of cooked amaranth grain contains about 160 milligrams of magnesium (40% DV).
Amaranth is a great source of protein, fiber, manganese, magnesium, phosphorus and iron. For example, it provides nine grams of protein for one cup of cooked grain.
This gluten-free grain was a major food crop of the Aztecs. It’s becoming popular again due to its health benefits and nutrition.
Amaranth grain is particularly high in lysine, an amino acid found in low quantities in other grains. Lysine is important for proper growth, and research shows that it plays an essential role in the production of carnitine, a nutrient responsible for converting fatty acids into energy and helping lower cholesterol.
A great way to add amaranth into your diet is to eat it for breakfast. Many people start their days with oats — try amaranth grain instead. It adds a nuttiness to your oatmeal, and it mixes perfectly with fruit and raw yogurt.
3. Cooked spinach
A one-cup serving of cooked spinach (approximately 180 grams) contains 157 milligrams of magnesium (39% DV).
Raw spinach is rich in many important nutrients, but when cooked, it becomes very rich in magnesium. The cooked spinach nutrition profile contains a more concentrated amount of several other nutrients, too.
For that same one cup of cooked spinach, it possesses 889 micrograms of vitamin K (1,111% DV), 18,867 international units of vitamin A (377% DV), 1.7 milligrams of manganese (84% DV) and 263 micrograms of folate (66% DV). Meanwhile, only 41 calories.
Studies suggest that vegetables such as spinach may have anti-aging properties. In fact, research indicates that spinach can protect brain health from age-related diseases and even reverse existing damage that has taken place in the cerebral cortex of the brain following a stroke.
Spinach works well in most dishes, including Thai, Indian and Italian cuisines. Add it in towards the end of the dish cooking time, as these hearty greens cook in under 10 minutes.
4. Pumpkin seeds
One ounce (about 28 grams) of dried, hulled pumpkin seeds contains 151 milligrams of magnesium (38% DV).
Besides being high in magnesium, pumpkin seeds are a good source of minerals like manganese, phosphorus, copper, iron and zinc.
Pumpkin seeds have long been prized for both their unique flavor and potent healing properties. Some of the potential health benefits of pumpkin seeds include better blood sugar levels, improved heart health, enhanced sleep quality and increased urinary function. For example, studies show that they can help regulate blood sugar levels and potentially help prevent diabetes symptoms.
There are plenty of options for how to roast pumpkin seeds, but you can also enjoy them raw or add them to salads, smoothies, cereals or desserts for a nutritious addition to any recipe.
5. Black beans
A one-cup serving (about 172 grams) of cooked black beans nutrition contains 120 milligrams of magnesium (30% DV).
Considered both a carb and a protein, black beans are also high in fiber and a good source of amino acids (which form proteins). Very nutrient dense, one serving of black beans also contain over 20 percent DV of folate, manganese, thiamine, phosphorus and iron.
A study found that including black beans in a typical Western-style meal helps regulate release of insulin and also increases antioxidant status. Because of black beans’ ability to provide “time released” energy in the form of starches, they make an excellent carbohydrate source for anyone who has a form of resistance to insulin (the blood sugar-lowering hormone), like those who are prediabetic or who have diabetes.
Most people tend to use precooked, canned beans because the cooking time for dried beans can be a bit long. Cooking black beans from scratch requires you to plan a day ahead in order to soak the beans. However, many people feel that beans made from scratch taste the best and hold their texture more than precooked kinds.
6. Brazil nuts
A one-ounce serving of dried, unblanched Brazil nuts (about 28.4 grams or six kernels) is roughly about six large kernels or eight medium kernels and contains 107 milligrams of magnesium (25% DV).
Besides magnesium, Brazil nuts are the No. 1 food source on the planet for selenium, which is a key nutrient for optimal health. These nuts can help fight inflammation, combat cancer, positively affect mood, improve heart health and control thyroid health.
One study revealed how just one Brazil nut per day for three months was able to lower inflammation in patients undergoing ongoing kidney dialysis.
It’s best to eat Brazil nuts raw or blanched, although they can be roasted and salted like most nuts. Brazil nuts can also be sweetened and crushed for dessert toppings or even made into puddings, dips and cheeses.
7. Edamame
One cup of frozen prepared edamame contains 99.2 milligrams of magnesium (24% DV).
While relatively low in carbohydrates and calories, edamame is rich in protein, fiber and micronutrients like folate, copper, vitamin K, thiamine and magnesium.
Benefits of edamame can include increased weight loss, enhanced heart health, reduced bone loss, better blood sugar control, a lower risk of cancer and relief from several symptoms of menopause. In fact, edamame is high in soy isoflavones, which may be especially beneficial when it comes to bone health — some research shows that they can actually impact bone metabolism and increase bone mineral density.
You can steam, sear, boil, roast or microwave edamame and consume it either hot or cold, depending on your preferences. It’s often cooked and served still in the pod, so be sure to remove the beans inside prior to consumption.
8. Mackerel
One four-ounce (112 g) serving of raw Atlantic mackerel contains 82.5 milligrams of magnesium (21% DV).
Mackerel fish packs in tons of protein, omega-3 fatty acids and micronutrients for a low amount of calories. In particular, mackerel is especially high in vitamin B12 (269% DV for one serving), selenium, niacin and phosphorus, among a range of other essential vitamins and minerals.
Available both fresh and canned, mackerel is a favorite among fish lovers thanks to its versatility, flavor and incredible nutrient profile.
Importantly, mackerel fish is known for its ability to boost heart health and reduce blood pressure. One study published demonstrated that by supplementing 12 men with high blood pressure with three cans of mackerel daily for eight months, blood pressure significantly declined. Another review compiled the results of several studies and concluded that adding a few servings of mackerel into the diet per day can lead to long-term reductions in blood pressure.
Try mackerel grilled, roasted, baked or even straight out of the can as part of a tasty salad, snack, side dish or main course.
9. Cashews
One ounce (about 28 grams) of raw cashews contains 81.8 milligrams of magnesium (20% DV).
Cashews are also rich in the minerals copper and zinc as well as plant-based protein, dietary fiber, and antioxidants in the form of phytosterols and phenolic compounds.
Studies demonstrate that cashews have beneficial effects on oxidative stress levels, inflammation and vascular/arterial activity that promotes a healthy heart.
There are countless ways to add cashews to your meals: consuming raw cashews as a healthy snack, adding them to grain-free granola or oatmeal with breakfast, having some cashew butter with fruit, throwing some into a salad, or tossing them into a healthy stir-fry.
10. Flaxseeds
Two tablespoons of whole/unground flaxseed (considered about one serving) contains about 80 milligrams of magnesium (20% DV).
Flaxseeds are nutritious because they’re rich in minerals, fiber, as well as anti-inflammatory omega-3 fatty acids (although not the same type found in fish). They also provide us with antioxidant substances called lignans that help promote hormonal balance in addition to several other benefits of flaxseed.
A study published in the journal Nutrition and Metabolism found that adding flaxseeds into your diet can naturally reduce “bad cholesterol” levels by increasing the amount of fat excreted through bowel movements.
To reap the most health benefits, experts usually recommend ground flaxseeds instead of whole flaxseeds. They can be added to things like oatmeal, baked goods, coatings for meat, yogurt and more.
11. Almonds
One ounce (28 grams) of almonds contains 57 milligrams of magnesium (19% DV).
Almonds are a great source of monounsaturated fatty acids, dietary fiber, vitamin E and other antioxidants that nourish the skin and reduce signs of aging.
Research notes that almonds contain high concentrations of catechin, epicatechin and flavonol antioxidants. These compounds fight skin cancer and damage by reversing oxidative stress from a poor diet, pollution and UV light exposure.
For health benefits, the standard recommendation is to eat a small “handful,” or roughly a 1/4 cup (about 1 to 1.5 ounces), of nuts daily. If you eat almond butter, aim for about one to two tablespoons.
12. Dark chocolate
One ounce (about 28.4 grams) of dark chocolate with 70 percent to 80 percent cacao solids contains 64.6 milligrams of magnesium (15% DV).
Dark chocolate is also high in three other minerals, including 0.5 milligram manganese (27% DV), 0.5 milligram copper (25% DV) and 3.3 milligrams iron (19% DV).
Flavanols are the main type of flavonoid found in chocolate. According to Cleveland Clinic, research has shown that flavanols have a very positive effect on heart health by reducing blood pressure and improving blood flow to the heart as well as the brain.
Although chocolate can be a great addition to a healthy diet, it’s important to keep in mind that each serving packs in a high amount of dark chocolate calories. To avoid overindulging, it’s best to eat a little piece by itself after a solid meal or include it in a recipe.
Two tablespoons (about 32 grams) of smooth style peanut butter with salt contains 49 milligrams of magnesium (12% DV).
Despite being high in calories and with some saturated fat, peanut butter is a good source of protein and micronutrients like magnesium, phosphorus, zinc and B vitamins.
Peanut butter provides protein, fat and fiber, and thus helps improve satiety. You may feel satisfied for a longer period of time after eating a meal or snack with peanut butter.
Because of its calorie and saturated fat content, enjoying peanut butter in moderation is best. It’s a useful ingredient for family snacks and meals, as long as you don’t overdo it.
One medium banana (about 118 grams) contains 31.9 milligrams of magnesium (8% DV).
Bananas are also high in several key vitamins and minerals, including vitamin B6, vitamin C, manganese and potassium.
Studies indicate that bananas are useful either before exercise or immediately after, providing your body with the sufficient banana carbs and nutrients to help promote recovery.
Bananas are usually eaten by themselves or tossed into a smoothie. They can also be cooked in numerous ways depending on the type of cuisine. They are commonly fried, boiled, baked, blended, or sliced and “chipped” before being dehydrated.
*Daily Value: Percentages are based on a diet of 2,000 calories a day.
