If you want to know what foods are rich with magnesium you are in the right place. Magnesium is very important for our health and it is good to know how to intake naturally by foods and drinks.
It is a safe bet that most Americans are deficient in magnesium.
Our soil used to be rich with this important mineral, but due to poor farming practices and mono-crop agriculture, our soil is sorely depleted of many important nutrients, among them magnesium.
Coupled with the fact that magnesium is used up quickly in our bodies during periods of high-stress, it is vitally important that we replenish magnesium levels every day with supplements, herbs, foods, and spices.
Magnesium helps maintain the proper levels of other minerals such as calcium, potassium, and zinc.
Your heart, muscles, and kidneys all need magnesium to work properly.
The mineral also helps build teeth and bones.
Some health conditions can lead to magnesium deficiencies, including:
- gastrointestinal diseases like irritable bowel syndrome, Crohn’s disease, and celiac disease
- kidney disease
- stomach viruses that cause vomiting and diarrhea
Drinking too much alcohol or caffeine regularly can affect your magnesium levels as well.
The National Institutes of Health recommends the following daily intake of magnesium:
- Children 1-3 years: 80 mg
- Children 4-8 years: 130 mg
- Children 9-13 years: 240 mg
- Teens 14-18 years: boys 410 mg and girls 360 mg
- Adults 19-30 years: men 400 mg and women 310 mg
- Adults 31+ years: men 420 mg and women 320 mg
Magnesium is found naturally in many different foods.
Although magnesium deficiency is rare, many Americans don’t get as much of the mineral as they should in their diets.
Still, the average adult may only get 66 percent of their daily-recommended magnesium in their normal diet.
This could be a result of the number of processed foods we eat.
The following 10 foods are some of the best natural sources of magnesium.
Try incorporating more of these foods into your diet to get a magnesium boost.
Foods Rich With Magnesium
1. Whole Wheat
Most whole grains are a good source of magnesium, but whole wheat flour wins with 160 mg per cup.
Use whole-wheat instead of white flour for baking, and buy whole wheat bread at the store.
Dark, leafy greens are rich with nutrients, and spinach is no exception.
One cup of boiled spinach has 157 mg of magnesium.
Quinoa is prepared and eaten in a way that’s similar to rice. It’s known for its many health benefits, including a high protein and mineral content.
One cup of cooked quinoa has 118 mg of magnesium.
4. Almonds, Cashews, and Peanuts
Not only are almonds, cashews, and peanuts a healthy snack, but they’re also packed with magnesium.
One ounce of almonds has 80 mg or about 20 percent of your recommended daily intake.
Cashews have 74 mg per ounce, and 2 tablespoons of peanut butter contain 49 mg of magnesium.
These toasted nuts can be added to a variety of dishes for extra texture and flavor.
Read More: Health Benefits of Soaked Almonds
5. Dark Chocolate
Dark chocolate has 64 mg of magnesium in a 1 oz serving and one square is loaded with antioxidants which is great for heart health.
Choose dark chocolate with 70% cocoa solids.
6. Black Beans
All beans have health benefits, but when it comes to magnesium, black beans come out on top.
They boast 120 mg per cup.
Warm-up this winter with spicy black bean chili, or try making easy black bean dip for your next gathering.
Edamame is soybeans still in the pods.
They’re usually steamed or boiled and can be eaten plain or added to a dish.
Half a cup of shelled, cooked edamame beans has 50 mg of magnesium.
This fruit has 58 mg of magnesium per fruit which is 16% of your needs for the day, and they also contain healthy fats (which are good for heart and brain health).
They are high in B vitamins and Vitamin K and have more potassium than bananas.
Tofu is an excellent meat substitute, whether you’re a vegetarian or just looking to switch things up a bit.
Half a cup of tofu has 37 mg of magnesium.
10. Cultured Yoghurt
Cultured yogurt is a nutrient-rich food that has 30 mg of magnesium per cup and is a great source of protein.
Not to mention it contains omega-3 fatty acids, many vitamins and minerals, and gut-healthy probiotics.
Herbs Rich With Magnesium
Many herbs and spices are rich in magnesium, making it easy to get plenty of this essential mineral in your diet if you know what to look for.
Five herbs, in particular, contain large amounts of magnesium and are particularly versatile and easy to cook with; you can also make teas with these herbs if you prefer to ingest them in liquid form.
Thyme contains about 317 milligrams of magnesium in a 200-calorie serving, but make sure you’re using fresh thyme – the dried herb does not contain as much magnesium.
This herb has a mild, lemony flavor, and pairs well with fish and poultry.
With 357 milligrams of magnesium per 200-calorie serving, this tangy herb is a great source of this important mineral and is popular in German and Scandinavian cuisine.
It pairs nicely with cucumber, yogurt, trout, salmon, and eggs.
With a whopping 556 milligrams of magnesium per 200-calorie serving, this versatile herb is great with pasta and other Italian dishes – try mixing it into focaccia bread, adding it to salads, or eating with roasted nuts.
One of the oldest herbs known to man, fresh coriander contains about 498 milligrams of magnesium per 200-calorie serving.
It’s common in soups, but you can also sauté it with vegetables or even add it to the pancake mix.
Per serving, spearmint contains about 422 milligrams of magnesium in a 200-calorie serving, and it tastes great with fruit salads, yogurt, or various baking recipes.
You can also chew on fresh spearmint alone to sweeten your breath.
Be Wary of Phytic Acids
Phytic acid is a unique natural substance found in plant seeds.
It has received considerable attention due to its effects on mineral absorption.
Phytic acid impairs the absorption of iron, zinc, and calcium and may promote mineral deficiencies.
Therefore, it is often referred to as an anti-nutrient.
- Soak, sprout, ferment, and cook plant foods
- Eat vitamin C rich foods with meals containing phytic acid
- Use vinegar in salad dressing and cooking to enhance mineral absorption and offset phytic acid
Conclusion: These foods rich with magnesium will help you to maintain high magnesium levels in your body.
The best way to intake magnesium is naturally by foods or drinks. Try to add these foods to your diet and stay healthy.