Why Is Magnesium Essential?

Although magnesium deficiency is rare in otherwise healthy people due to low dietary intake, people with certain health conditions, such as gastrointestinal diseases, type 2 diabetes, and alcohol dependence, may be at risk for magnesium deficiency. However, if someone has long-term low magnesium intakes, they could put themselves at risk for magnesium deficiency. Studies have shown how not consuming enough magnesium can lead to metabolic disorders like hypertension and type 2 diabetes (2). In fact, magnesium supplementation can help reverse prediabetes (3). It also prevents a whole lot of other undesirables that include migraine, premenstrual syndrome, and fibromyalgia (excessive musculoskeletal pain) (4). It feels wonderful to know how important magnesium is, doesn’t it? But now, for the big question – are you even getting enough magnesium?

Magnesium – Rich Foods

Check out here the top 10 foods high in magnesium that you will surely want to add into your diet.

Seeds And  Nuts High In Magnesium

1. Brazil Nuts

Serving size – 1 ounce (28.4 grams)Magnesium – 107 mg DV – 26 % They might be high in calories, but within those calories are numerous vitamins, minerals, and antioxidants. The nuts are especially rich in selenium as well, which research shows can render cardioprotective benefits (5). You can eat the nuts raw or roasted. However, ensure you don’t eat too many at a time as it might lead to selenium toxicity.

2. Almonds

Serving size – 1 ounce (28.4 grams; 23 whole kernels) Magnesium – 76 mg DV –19 % We all love almonds, don’t we? These crunchy nuts help lower cholesterol. Apart from that, they help prevent chronic degenerative disease – especially in individuals who have type 2 diabetes (6). Also, almond oil improves the skin tone and complexion (7). Yes, you can eat them raw. Or you can sprinkle the nuts over your oatmeal, yogurt, or salad. You might also add these to your favorite smoothie, perhaps in their unsweetened nut butter form, for extra protein.

3. Pecans

Serving size – 1 ounce (28.4 grams)Magnesium – 33.9 mg DV – 8 % Not only do pecans contain 10% of the daily recommended value of fiber, but they are also a great source of magnesium. Not to mention that they contain more than 19 vitamins and minerals, including vitamins A and E, calcium, and potassium (8). The delicious pecans are also replete with antioxidants that boost your energy (9). You can add pecans to your oatmeal breakfast. Or add the nuts to your vegetable or fruit salad.

4. Cashews

Serving size – 1 ounce Magnesium – 81.8 mg DV – 20 % Apart from magnesium, one serving of cashews offers you 10% of your daily iron needs. These nuts are also replete with folate and vitamin K. Cashews also contain fiber, sterols, amino acids, and vitamins – all of which are beneficial for human health (10). You can have a few raw cashews as a light evening snack. Make sure they are unsalted, though. You can also pan-fry them a bit and toss them on a salad. [ Read: Foods High In Fiber ]

5. Walnuts

Serving size – 1 ounce Magnesium – 44.2 mg DV – 11 % Apart from magnesium, walnuts are also rich in certain polyphenolic compounds. These compounds aid brain health (11). Add the nuts to your salads, cereals, or oatmeal.

6. Pumpkin Seeds

Serving size – 1 ounceMagnesium – 73.4 mg DV – 18 % Pumpkin seeds are as good a source of magnesium as well as a rich source of proteins, polyunsaturated fatty acids, and numerous other antioxidant vitamins and carotenoids. All of these nutrients offer protection against inflammatory conditions like arthritis, hypertension, and diabetes (12). You can simply consume the whole seeds straight from the pumpkin – but after you separate them from the pulp and rinse the sticky residue.

7. Flaxseeds

Serving size – 1 ounce Magnesium – 10mg DV – 27 % Besides magnesium, Flaxseeds are also rich in other nutrients, especially omega-3 fatty acids. These fatty acids help prevent heart disease, arthritis, and inflammatory bowel disease (13). Flaxseed oil was also found to lower cholesterol levels in certain animal studies. You can simply sprinkle a little amount of the seeds in your meals or yogurt. You can also add the seeds to your smoothie just blend and drink.

8. Sunflower Seeds

Serving size – 1 ounce Magnesium – 36.1mg DV – 9 % The magnesium in sunflower seeds has a variety of benefits – it promotes heart health, prevents or treats asthma and arthritis, and can also help lower risk of certain types of cancer. The seeds are a super healthy snack for kids as well (14).  Along with magnesium, they contain other minerals like calcium, potassium, and iron – all of which are required for children’s growth and development. You consume sunflower seed kernels hulled from their shells. And one brilliant way of including these hulled seeds in your diet is with toast. After you have spread butter on your toast, sprinkle some of these raw seeds on the top and enjoy a tasty crunch.

9. Sesame Seeds

Serving size – 1 ounceMagnesium – 99.7 mg DV – 25 % If there is anything that can add some spice to your sex life, it is a handful of sesame seeds. They are rich in zinc that can help in the production of testosterone and sperm in men. And along with magnesium, they are a great source of iron and vitamin B6 too. Sesame oil was also found to have a cholesterol-lowering effect (15). You can simply mix sesame seeds in your granola. Or even sprinkle them into a stir-fry.

10. Quinoa Seeds (cooked)

Serving size – 1 cupMagnesium – 118 mg DV – 301 % Rich in protein, quinoa helps in developing muscle and aids in the production of body cells. It also contains heart-healthy fats that help raise the levels of good cholesterol (16). You can include cooked quinoa seeds as an ingredient in a grain salad. [ Read: Protein-Rich Foods ]

11. Cumin Seeds

Serving size – 6 grams (1 tablespoon, whole)Magnesium – 22 mg DV – 5 % Cumin seeds aid digestion and help prevent gastrointestinal issues like irritable bowel syndrome. The seeds might also lower the levels of bad cholesterol (17). You can add roasted cumin seeds to fresh yogurt, stir fry dishes, or rice for extra flavor and nutrition.

Fruits And Vegetables Rich In Magnesium

12. Cherries

Serving size – 154 grams (1 cup without pits)Magnesium – 16.9 mg DV – 4 % Cherries are a great source of magnesium. They have various benefits including their efficacy in helping people suffering from arthritis (18). You can have a bowl of cherries as an evening snack. Or, add some cherries to your salad or in your yogurt.

13. Peach

Serving size – 175 grams  grams (1 large peach)Magnesium – 15.7 mg DV – 4 % Peaches are replete with compounds called anthocyanins that are beneficial for human health (19). Anthocyanins are flavonoid antioxidants that help reduce inflammation in the body, thereby cutting down the risk of chronic disease. You can add sliced peaches to your oatmeal for breakfast or eat them whole as a convenient portable snack option.

14. Apricots

Serving size – 155 grams (1 cup of halves)Magnesium – 15.5 mg DV – 4 % Apricots are believed to have properties that enhance fertility (20). Researchers believe this has to do with the fruit’s antioxidant properties that create an anti-inflammatory environment beneficial for spermatogenesis (21). You can add a few chopped apricots to the batter the next time you are making whole grain pancakes. But ensure you don’t consume too many of the seeds as they have been found to contain minute amounts of cyanide (22).

15. Avocado

Serving size – 150 grams (1 cup of cubed avocado)Magnesium – 43.5 mg DV – 11 % Not only does it taste good, but it also helps prevent cancer, cataract, stroke, and heart disease. Avocados are also rich in vitamins C and B6, which strengthen the immune and nervous systems, respectively (23). Furthermore, the potassium in the fruit prevents muscle cramps, while the plant sterols it contains helps to lower cholesterol. You can add the fruit to your salad, slice up on some toast, or mash for a creamy and healthy substitute to mayonnaise for your sandwich. Or, you could just simply scoop the fruit out with a spoon and eat it plain.

16. Banana

Serving size – grams (1 medium 7”-7-⅞” long banana)Magnesium – 31.9 mg DV – 8 % Banana could be one of the easiest options to elevate your magnesium levels. It is not just easily available, but also easy to eat and tasty as well. Bananas also contain other compounds like phenolics, phytosterols, and carotenoids that offer excellent health benefits (24). These compounds are antioxidants that help reduce inflammation in the body and, in turn, lower risk of some chronic diseases like heart disease. The best way is to eat it raw. You can have a couple of bananas in the morning with breakfast or in between meals as a portable healthy snack. Also, you could add a banana to your smoothie for a creamy texture and extra nutrition. [ Read: Best Carbohydrate Rich Foods ]

17. Blackberries

Serving size – 144 grams (1 cup berries)Magnesium – 28.8 mg DV – 7 % Besides being a good source of magnesium, blackberries are also rich in fiber, antioxidants, and phytonutrients – all of which benefit your health in various ways. The berries contain phenolic compounds that can prevent age-related neurodegenerative diseases (25). Blackberry smoothies can be a delicious and healthy treat. You can also toss a few of these berries on your pancakes or in your salad for extra sweet and tart flavor.

18. Spinach

Serving size – 30 grams (1 cup raw)Magnesium – 23.7 mg DV – 6 % I hope this reminds you of Popeye, because it did to me. Remember those ripped muscles and an instant rush of superhuman energy? Yes, that’s what I am talking about! Apart from that, spinach also contains several power-packed water-soluble antioxidants that have great potential for human health (26). If you are staying with your mother, no problem at all. There won’t be a day that would go by without her adding this wonder food somewhere in your food. But if not, you can add spinach leaves to your salads or soups.

19. Okra

Serving size – 80 grams (½cup slices, cooked)Magnesium – 28.8 mg DV – 7 % This vegetable, apart from magnesium, comes with an assortment of nutrients that include iron, zinc, folate, vitamin C, and phosphorus. The oil from okra seeds contains unsaturated fatty acids. It also contains both essential and nonessential amino acids, thereby playing an important part in the human diet (27). Just steam them or sauté them with some spices, onions, and garlic in very little oil. You can also have them with rice or rotis.

20. Broccoli

Serving size – 91 grams (1 cup chopped, raw)Magnesium – 19.1 mg DV – 5 % What makes broccoli what it is is not just magnesium – but also other nutrients like vitamins C and K, fiber, and calcium. It also is a great source of beta-carotene. Broccoli is not just a good source of magnesium, but it also contains other nutrients like vitamins C and K, fiber, and calcium. It’s also a great source of beta-carotene, which is an antioxidant that reduces inflammation in the body. Not to mention that broccoli also contains lutein that can help maintain healthy vision (28). You can add broccoli to your favorite soup or just stir-fry it with a dash of black pepper. Broccoli also tastes great raw with some Greek yogurt dressing, or steamed with a bit of salt and pepper to be eaten as a delicious and nutritious side dish.

21. Beetroot

Serving size – 136 grams (1 cup, raw)Magnesium – 31.3 mg DV – 8 % The bioactive compounds in beetroot were found to provide relief from chronic inflammation. It can help improve conditions like hypertension, type 2 diabetes, and dementia (29). The vegetable was also found to improve running performance in adults (30). You can chop raw beetroot and add it to your salad, or slice and roast in the oven for a tasty side dish.

22. Swiss Chard

Serving size – 36 grams (1 cup, raw)Magnesium – 29.2 mg DV – 7 % Apart from magnesium, Swiss chard is also rich in vitamin K (31). It is beneficial in fighting cancer, lowering blood pressure levels, and preventing osteoporosis. You can add a handful of Swiss chard to your omelet or scrambled eggs. You can also add it to your salad or flatbread.

23. Green Bell Peppers

Serving size – 149 grams (1 cup chopped, raw)Magnesium – 14.9 mg DV – 4 % Peppers contain capsaicin that helps to boost metabolism (32). It is also a good source of fiber at 2.5 grams per cup and a great source of the antioxidant vitamin C at 200% daily value per cup. You can simply munch on raw green bell peppers with some low-fat dressing for a nutritious and tasty snack. Or, sauté in a pan with a little olive oil for a delicious vegetable side to your tacos, steak, or pasta dish.

24. Artichokes

Serving size – 128 grams (1 medium artichoke)Magnesium – 76.8 mg DV – 19 % As per a report published by the US National Library of Medicine, artichoke has properties that can help prevent cardiovascular disease (33). You can add artichokes with other veggies and seeds containing magnesium to ensure that you meet the RDA. The best way to do this is to add them to a fruit or vegetable salad, along with some magnesium-rich seeds and nuts.

Grains And Legumes Rich In Magnesium

25. Wild Rice

Serving size – 164 grams (1 cup cooked)Magnesium – 52.5mg DV – 13% Besides being a great source of magnesium, wild rice is also a rich source of other nutrients like fiber and zinc. It also contains folate, which is used by the body to produce DNA and other genetic material (34). You can cook wild rice with herbs and use as a side dish to salmon for a healthy and flavorful meal.

26. Buckwheat

Serving size –170 grams (1 cup raw)Magnesium – 393 mg DV – 98 % Besides being an excellent source of magnesium, buckwheat is free of gluten, which is great for those with celiac disease or with gluten intolerance. Also, it doesn’t spike your blood sugar levels, unlike other whole grains. Buckwheat was also found to reduce blood cholesterol levels and offer protection against cancer and diabetes (35). The best way to consume buckwheat is by cooking it in butter or making a porridge out of it for a sumptuous breakfast. You can add it to soups as well.

27. Wheat Germ

Serving size – 115 grams (1 cup raw)Magnesium – 275 mg DV – 69 % Wheat germ, given its anti-inflammatory properties, can help treat painful menstruation (36). Adding wheat germ to your salads, smoothies, or soups can help you meet your daily magnesium needs.

28. Oats

Serving size – 156 grams (1 cup, raw)Magnesium – 276 mg DV – 69 % Oats are touted as a supremely healthy breakfast. They are also rich in fiber and antioxidants that help lower cholesterol and blood pressure levels. Research shows that oats may have anti-cancer properties (37). Have oatmeal regularly for breakfast topped with some fiber and antioxidant-rich berries or other fruits.

29. Black-Eyed Peas

Serving size – 172 grams (1 cup cooked)Magnesium – 91.1 mg DV – 23 % These are probably the most inexpensive option to boost your magnesium levels. And in addition to magnesium, black-eyed peas are also rich in fiber, protein, iron, and potassium. Also, raw black-eyed peas contain no saturated fats or trans fats, which makes them a healthy choice (38). You can toss the peas in your salad along with some pepper, or eat alone with some salt and pepper for a nutritious side dish to ham or other protein options.

30. Kidney Beans

Serving size – 177 grams (1 cup cooked)Magnesium – 74.3 mg DV – 19 % These beans are rich in folate, which is required for the production of red blood cells in the human body. The beans also aid in the treatment of diabetes, cancer, and heart disease (39). Simply toss the beans in your salad, or use in soups to add fiber and nutrients. These beans also taste great mixed with rice or as a side dish with tacos.

31. Yellow Corn

Serving size – 164 grams (1 cup kernels, cooked)Magnesium – 42.6 mg DV – 11 % Apart from offering good amounts of magnesium, corn also is rich beta-carotene that helps reduce inflammation in the body and in turn lowers risk of some chronic diseases like heart disease and type 2 diabetes (40). You can eat cornboiled or roasted. Or, add kernels to your salad for extra flavor and nutrients.

32. Soybeans

Serving size – 180 grams (1 cup cooked)Magnesium – 108 mg DV –27 % Apart from magnesium, these nutritious legumes also contain other important vitamins, minerals, fiber, and amino acids. Soybeans are known to contain certain bioactive components like saponins and isoflavones (41). Isoflavones are beneficial for human health due to their antioxidant properties, while saponins can help improve cholesterol and blood fat levels (42). You can top your salad with soybeans.

33. Brown Rice

Serving size – 195grams (1 cup cooked) Magnesium – 85.5 mg DV – 68 % Remember your mother telling you that brown rice is good? Well, she was right. Like always. This is because brown rice is not only richer in various nutrients and amino acids, but it also contains other bioactive compounds that benefit your health. Another study states that brown rice can help decrease the risk of cardiovascular disease in overweight or obese females (43). The simplest way to eat this nutritious grain is to replace white rice with brown rice in your cooking.

Other Foods Rich In Magnesium

Here are some other foods containing magnesium.

34. Wild Salmon

Serving size – 154 grams (½ fillet Atlantic salmon cooked)Magnesium – 57 mg DV – 14 % Wild salmon is one of the best magnesium-rich foods. It also contains a rich variety of other nutrients that keep your body healthy such as omega-3 fatty acids that offer an array of health benefits (44). This type of salmon also has low levels of mercury and other contaminants. Enjoy wild salmon steamed, pan-fried or grilled with some olive oil and herbs. You can eat it alone or on top of salmon, brown rice, or with steamed vegetables for a nutritious and delicious meal.

35. Halibut

Serving size – 159 grams (½ fillet cooked)Magnesium – 170 mg DV – 43 % In addition to being a powerhouse of magnesium, halibut is also rich in selenium. Selenium contains certain beneficial compounds called selenoproteins that play an important role in reproduction and thyroid hormone metabolism (45). Halibut can be fried, broiled, or even grilled. You can also pair it with wild rice and vegetables for a nutrient-dense meal.

36. Cocoa

Serving size – 86 grams (1 cup unsweetened cocoa powder)Magnesium – 429 mg DV – 107 % I can see you smiling already! Chocolate might be considered unhealthy in some forms, given its sugar and calories. But if you consume it within limits, it can do wonders as it is a great source of magnesium. Cocoa has been found to protect the nerves from inflammation and defend the skin against oxidative damage due to UV radiation (46). It could also be used for the prevention or treatment of certain types of allergies, cancers, inflammatory conditions, and anxiety (47). Consume cocoa in moderation combined with milk for a hot cocoa beverage, sprinkle a tablespoon of powder in your yogurt or hot cereal, or add to recipes for chocolatey flavor and its anti-inflammatory nutrients

37. Whole Milk

Serving size – 244 grams (1 cup)Magnesium – 24.4 mg DV – 6 % We know that whole milk is a rich source of calcium. But what most of us may not know is that it is also replete with magnesium. In fact, magnesium makes it easier for your body to absorb calcium properly. One study substantiates the link between milk consumption and reduced incidences of fractures (48). Adequate consumption of milk and related products also reduces the risk of low bone mass (49). You can have a glass of whole milk in the morning along with your breakfast. Or you can blend it along with fruit for a yummy milkshake.

38. Molasses

Serving size – 20 grams (1 tablespoon) Magnesium – 48.4 mg DV – 12 % Sweeteners are indispensable at times. But most of them are white as they would have been stripped off their essential nutrients. This is why molasses is a healthier alternative to sweeteners. And according to research, it’s one natural way to improve testosterone levels as well (50). You can add molasses as a sweetener to your desserts and baked dishes. Also, you can use it to replace artificial sweeteners in cakes and cookies.

39. Cloves

Serving size – 6 grams (1 tablespoon)Magnesium – 17.2 mg DV – 4 % Cloves are rich in magnesium as well as antioxidants that are found to reduce issues with memory caused by oxidative stress (51). The best way to consume cloves is in the raw form. You can chew 2 to 3 cloves a day. You can also add them to your rice dishes. Well, there is a list of some of the richest magnesium food sources. But what begs explanation is the seemingly mysterious link between magnesium and calcium. Of these two, which is more important?

Are You Getting Enough Magnesium?

Following are the normal values of magnesium in the blood. If your levels are within this range, you are good to go. If your levels are too low, then you should have your blood tested as soon as possible. There are certain signs of magnesium deficiency. These include:

Trouble sleeping Depression Anxiety Issues with memory Headaches and migraines Inflammation ADHD Issues with thyroid

You can avoid all of these by increasing your magnesium intake.

How To Increase Your Magnesium Intake

To increase your magnesium intake, simply include whatever magnesium rich foods we have spoken about in your daily meals and snacks, and your magnesium requirements should be ok. On top of that, keep the following points in mind: – You can also take a high-quality magnesium supplement every day. But be sure to consult your doctor or nutritionist before doing this. – Also, there is a list of things you must avoid to prevent magnesium wastage (52). These include:

Gluten Alcohol Refined sugar (or any refined products, for that matter) Prolonged stress

– Ensure you also get enough of these nutrients – vitamins B1, B6, D3, and E and selenium. These nutrients help to absorb and retain magnesium in your body.

The values shown below include the magnesium you should be receiving from the foods you consume and the supplements you take (if any).

What Can Magnesium Deficiency Lead To?

A magnesium test helps determine the levels. The test is usually done for one or more of the following reasons: 31 years and up: 320 mg/day 31 years and up: 320 mg/day

To diagnose nerve or muscle problems To diagnose other symptoms like nausea, low blood pressure, dizziness, slurred speech, and diarrhea To monitor kidney function To find the cause of trouble with breathing To find the cause of low levels of calcium or potassium that don’t seem to improve with treatment

If you go for a magnesium test, ensure you tell your doctor about all the medications you take. All of them. This is because certain medications might change the results of the test, leading to further complications. And don’t take medications containing magnesium at least three days before your test. Some of these include Epsom salts, magnesium supplements, milk of magnesia, and certain other diuretics. The test feels just like any other blood test – so you have nothing to worry about. Magnesium deficiency can also be termed as the ‘invisible deficiency’. This is because the initial symptoms are so subtle that it could be taken for something else. Magnesium deficiency can trigger 22 different medical conditions.

When it comes to building stronger bones, magnesium may be a bit more important. But how? Let’s get into the science. Magnesium plays the role of an essential compound (scientifically called the enzymatic cofactor) that helps incorporate calcium and other essential minerals into the bones. Calcium doesn’t do this. Magnesium does. Studies say that healthy bones require not just calcium, but vitamin D and magnesium as well. And without magnesium, vitamin D nor calcium would be properly absorbed in the body. Magnesium converts vitamin D and calcium into usable forms. More importantly, the deficiency of magnesium, unlike the deficiency of most nutrients, affects all the sections of the body. Does vitamin D deplete magnesium? Although moderate amounts of vitamin D don’t affect magnesium levels, taking it in higher doses may deplete magnesium levels. Is it OK to take magnesium every day? Yes, it is safe to take magnesium every day. Taking 350 mg of magnesium per day is generally recommended for most adults. How long does it take to raise magnesium levels? Oral supplementation of magnesium may take approximately 40 weeks to raise magnesium levels in the body. What is the best time to take magnesium? Magnesium supplements can be taken at any time of the day. However, few may find it better to take them in the morning after breakfast. Can magnesium make you tired the next day? Yes, magnesium may make you feel tired if taken in excess. Hence, take magnesium supplements only as advised and in recommended doses.