8 Magnesium Rich Foods to Add to Your Diet

Magnesium is one mineral that many adults do not get enough of. Magnesium is crucial in maintaining the health of your muscles, bones, heart, and immune system. A severe lack of magnesium may be characterized by nausea, vomiting, fatigue, and loss of appetite. While many persons are low on magnesium; that does not mean that a supplement is the answer.

Magnesium Rich Foods

Your body can work much better with magnesium that is processed and delivered naturally, i.e. magnesium that comes from your diet. It is also possible to have too much magnesium, so it is much safer to opt for a magnesium-dense diet as opposed to popping supplement pills and possibly having too much of the mineral. Read on to learn about foods with some of the highest levels of magnesium.

1. Almonds

With almost 105 mg in just ¼ cup of almonds, this is one of the easiest ways to make sure you are getting enough magnesium in your diet. Almonds make for a great and healthy snack, especially when you account for the protein, omega 3s, and vitamin E as well as the high magnesium content. Grab a handful for a midday snack, sprinkle some over your oatmeal, and incorporate them into your salad. Whatever you prefer, almonds are an easy way to add more magnesium to your diet.

2. Sesame Seeds

Just 1 ounce of toasted sesame seeds will deliver 101 mg of magnesium. Similar to almonds, they are easy to incorporate into many of your meals, such as stir-fry chicken or oatmeal.

3. Sunflower Seeds

Another reason to grab a pack of seeds and head to a game: sunflower seeds deliver 128 mg of magnesium in ¼ cup. You can incorporate sunflower seeds, sesame seeds, and almonds with some raisins, and chocolate chips for a delicious and magnesium-rich trail mix. Sunflower seeds are also easy to snack on or incorporate into your salads.

4. Bananas

Bananas aren’t only good for their high potassium content, they are also relatively rich in magnesium, bringing 33 mg to the table for one average sized banana. Try to eat at least one banana every day; you can enjoy the fruit solo or in a smoothie, your cereal, or in a peanut butter and banana sandwich. Yum!

5. Cashews

Similar to its nutty friend the almond, raw cashews pack a powerful magnesium punch of 89 mg in just ¼ cup. The nuts are also a good source of iron (another mineral that many adults are low on), folate, and vitamin K. Add some cashews to your almond-sesame seed-sunflower seed trail mix, or just grab a handful to munch on. Cashews are also great in many stir-fries and pasta.

6. Pumpkin Seeds

Pumpkin seeds make an excellent snack when toasted and lightly salted. Best of all, 1 cup of pumpkin seeds will deliver almost 75 mg of magnesium. These seeds are also an excellent source of fiber as well as heart-healthy monounsaturated fats.

7. Flaxseed

For one heaping tablespoon of flaxseed, your body will receive about 40 mg of magnesium. Flaxseed has a great flavor that makes it easy to incorporate into your cereal, oatmeal, yogurt, or smoothies. When you do consume flaxseed, however, be sure that you grind them first (or buy them pre-ground). Otherwise, your body won’t be able to break down the whole seed and thus you will not reap the many health benefits from this little seed.

8. Leafy Green Vegetables   

For almost any vitamin or mineral deficiency, it seems that colorful veggies are the answer. When it comes to increasing your magnesium intake, opt for dark, leafy, green vegetables such as kale and spinach. Swiss chard and spinach pack a powerful punch when it comes to delivering magnesium, ringing in upwards of 500 mg per serving.

Other Foods High in Magnesium

  • Brazil Nuts
  • Cocoa
  • Chives
  • Okra
  • Basil
  • Dill
  • Pine Nuts
  • Black Beans
  • Broccoli
  • Avocado
  • Figs
  • Dark Chocolate
  • Watermelon Seeds
  • Spearmint

Hopefully, by looking at this list you will see how easy it is to get more magnesium from your diet. Your body needs magnesium, especially to keep your bones and muscles healthy and strong. Magnesium is also a crucial element in over 300 chemical reactions that take place within the body to keep things running smoothly. Do your body a favor, and make sure you add some of these magnesium-rich foods to your diet as soon as possible.


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