Top 10 Superfoods High In Magnesium

Magnesium is an essential mineral, playing an integral part in many bodily processes. It contributes to metabolic pathways, energy creation and regulation, muscle and nerve function and blood pressure regulation – not to mention studies linking magnesium with reduced risks of stroke, high blood pressure and some forms of cancer. Therefore, including foods rich in magnesium into your daily diet in order to meet daily requirements and luckily there are numerous superfoods high in magnesium that you can easily incorporate.

Superfoods high in magnesium range from nuts and seeds, fruits and vegetables, grains and legumes as well as specific superfoods like Brazil nuts, pumpkin seeds, spinach Swiss chard black beans quinoa. Incorporating these magnesium-rich superfoods into your diet will ensure you meet your daily magnesium requirements, plus many are packed full of other essential vitamins and minerals as an extra bonus!

Magnesium-rich superfoods can help ensure that your body receives essential nutrients it needs to function effectively, such as magnesium. Magnesium is essential to many bodily processes and including these superfoods in your diet can ensure you’re receiving enough. Plus, many are packed full of other vital vitamins and minerals – making them an invaluable part of a balanced diet!

Superfoods High In Magnesium:-

1. Dark Chocolate

Dark Chocolate
Dark Chocolate

Dark Chocolate One of the top magnesium-rich superfoods is dark chocolate. Made from cocoa beans that have been roasted, ground, and processed into a paste form before being mixed with other ingredients such as sugar and milk to form chocolate bars, dark chocolate is generally the healthier variety due to being higher in cocoa content and lower in sugar; plus it offers essential minerals and vitamins, including magnesium.

Magnesium is an essential mineral for maintaining good body function, including muscle and nerve health, stabilizing blood sugar, maintaining an effective immune system, helping regulate blood pressure, forming bones and teeth and more. Dark chocolate provides up to 64 mg per 100 grams – equivalent to 16% of your recommended daily magnesium intake!

Dark chocolate offers a healthy alternative to other forms of chocolate, packed with magnesium and other essential vitamins and minerals, plus reduced sugar content and beneficial antioxidants that may protect the body against free radical damage that could otherwise lead to disease.

When purchasing dark chocolate, it is essential that it contains at least 70% cocoa for optimal health benefits. Due to its high caloric and fat content, dark chocolate should only be enjoyed occasionally as part of a healthy diet. Enjoying dark chocolate may provide magnesium and other essential vitamins and minerals and add flavour as part of a tasty snack option!

2. Avocados


Avocados are an extremely nutrituous superfood and one of the top sources of magnesium. Magnesium is essential to overall health and particularly vital in helping cardiovascular, bone and muscle functions. Avocados contain many vital vitamins and minerals such as magnesium as well as healthy fats and fiber for overall wellness.

Avocados are an excellent source of monounsaturated fats that have been linked to improved cardiovascular health, and dietary fiber which may assist digestion and weight management. Furthermore, avocados provide many essential vitamins and minerals such as magnesium–one avocado provides approximately 15% of the recommended daily value.

Magnesium is an essential mineral for overall health. It plays a pivotal role in many metabolic processes, from energy production and muscle/nerve function to bone health. Studies have also linked adequate magnesium intake with improved cardiovascular health, improved sleep patterns and decreased risks of type 2 diabetes.

Avocados are an excellent source of magnesium, making them a delicious and essential part of any diet. Enjoying avocados regularly can help ensure you meet your daily magnesium requirements as well as meet other important vitamins and minerals needs. They’re versatile too: enjoy them salads, smoothies or toast! Avocados also make delicious toppings for tacos burritos and other dishes like tacos.

3. Nuts


Nuts are among the top superfoods high in magnesium. An excellent source, providing up to 100 mg per 100 grams, they’re an excellent way to meet daily magnesium needs as they contain iron, zinc and manganese in addition to being tasty energy and nutrition packs. Not only that but nuts also boast fiber protein and healthy fat content to meet daily nutritional requirements – making nuts one of the ultimate nutriton solutions!

Nuts are an versatile food, suitable for raw, roasted, or use in recipes. Almonds, cashews, peanuts and pecans are excellent sources of magnesium; 100 grams of raw almonds provide 270 mg while 161 mg are found in 100 grams of raw cashews. There are also various nut-based products such as almond butter or peanut butter made with other nuts; these provide additional sources of essential vitamins and minerals in one convenient product!

Nuts contain antioxidants that protect the body against free radical damage. Eating nuts as part of a balanced diet can reduce inflammation and improve overall heart health, as well as providing essential unsaturated fatty acids to sustain proper functioning of the body – so eating several handfuls each day could keep both heart and brain in tiptop shape!

Nuts make an ideal magnesium-rich snack choice. Nuts are convenient and easy to enjoy as part of a healthy lifestyle – plus, they’re packed with vital nutrients that can keep you feeling satisfied throughout the day! Eating nuts regularly is one of the easiest ways to meet your daily magnesium and other mineral requirements!

4. Seeds


Seeds are an excellent source of magnesium, an essential mineral essential to many bodily processes. Magnesium helps to regulate calcium levels, relax muscle tension and alleviate stress levels while supporting proper functioning of both nervous systems and metabolism. Seeds make an especially great source of magnesium as their high fiber content allows your body to more readily absorb this essential mineral.

Pumpkin and squash seeds are packed with magnesium; an ounce can contain up to 150 milligrams. Furthermore, these seeds also boast other essential vitamins and minerals including zinc, iron, vitamins A & E as well as protein. Pumpkin & squash seeds make an excellent snack or addition to salads or as a topping for soups & stir-fries.

Sesame seeds are another excellent source of magnesium, with an ounce containing about 88 milligrams per serving. Furthermore, sesame seeds contain other beneficial nutrients including zinc, calcium, and protein; making them great additions to salads, stir fries or as a topping on dips like hummus or other dips. Furthermore, sesame seeds can even be ground into a paste for use as spreads!

Chia seeds are another great source of magnesium; an ounce can provide 60 milligrams. Plus, these tasty little seeds offer fiber, protein and healthy omega-3 fatty acids – ideal as an afternoon snack, added to smoothies or oatmeal or used as toppings on salads and other dishes!

Seeds are an excellent source of magnesium and other essential vitamins and minerals. Pumpkin and squash seeds, sesame seeds and chia seeds all offer rich amounts of this nutrient, and should be included regularly as snacks or ingredients in various dishes to ensure you receive enough magnesium in your diet.

5. Some Fatty Fish

Some Fatty Fish
Some Fatty Fish

Magnesium is an essential mineral to human health, playing an integral part in over 300 metabolic processes. Fatty fish such as salmon, mackerel, sardines and herring are great sources of magnesium; particularly salmon and mackerel which offer over 30 percent of daily magnesium recommendations in just 3 ounces! In addition, omega-3 fatty acids found in both species play a crucial role in reducing inflammation, supporting brain health and warding off heart disease.

Fatty fish is an excellent source of protein. Not only do these fatty fish supply significant amounts of protein, they also contain numerous essential vitamins and minerals such as B12, potassium, vitamin D3, selenium etc. However it should be noted that while some fatty fish contain high concentrations of magnesium they also contain higher mercury levels; so it’s wise to limit how often you eat fatty fish.

When it comes to preparing fatty fish, it is essential to keep in mind that different methods may reduce its nutrient content. Grilled or baked options tend to retain more essential vitamins and minerals while frying increases fat and calorie levels for less nutritional benefit; though even when choosing this less-than-healthy option you may still gain access to important elements like magnesium.

Overall, fatty fish such as salmon, mackerel, sardines and herring are great sources of magnesium as well as other vital vitamins and minerals. Not only are they high in protein and delicious taste; but limiting your consumption can ensure maximum benefit without risk of mercury overexposure. Some fatty fish provide daily doses of magnesium.

6. Bananas


Bananas are one of the world’s favorite fruits, and an excellent source of magnesium. Packed with potassium to regulate heart and blood pressure levels and magnesium for nerve and muscle function, one medium-sized banana provides 8 percent of your daily recommended magnesium intake!

Bananas offer numerous health advantages due to their rich magnesium content. Magnesium helps strengthen bones while simultaneously fighting depression, managing blood sugar levels, aiding digestion and helping with relaxation. Furthermore, bananas’ high magnesium levels reduce inflammation which is beneficial for overall health.

Bananas make an easy and delicious snack that provides an instant magnesium boost. Not only are they convenient, portable and easily stored – they can even be eaten on the go! Furthermore, bananas can be used in numerous recipes for smoothies, oatmeal, yogurt or even bread!

Bananas are an excellent source of dietary fiber, helping keep your digestive system running smoothly. Plus, they’re low in calories and fat; making them an ideal way to provide energy boosts or satisfy hunger–making bananas an ideal way to combat weight issues! Bananas make an ideal treat when trying to shed unwanted pounds!

Bananas are an excellent source of magnesium, making them a delicious way to add more magnesium into the diet. Not only are bananas nutritious and portable snacks, they’re also easy to incorporate into daily nutrition plans for optimal performance! Don’t overlook them in your quest to reach daily magnesium requirements!

7. Leafy Greens

Leafy Greens
Leafy Greens

Leafy greens are one of the premier superfoods high in magnesium and should be part of any healthy diet. Examples of leafy greens that contain this essential mineral include spinach, kale and Swiss chard – each packed with this nutrient that plays a crucial role in several bodily processes. In addition, these leafy greens also boast various other vitamins and minerals for additional source of nutrition.

Magnesium is essential to many bodily processes, from energy production and cell repair to muscle function and cell maintenance. Leafy greens are an excellent source of magnesium that can easily be included into one’s diet; one cup of cooked spinach alone contains nearly 157 mg; other leafy greens such as kale and Swiss chard also offer rich sources of this essential nutrient. While magnesium content will differ depending on what and how often one consumes their greens, in general these superfoods provide ample opportunities to meet daily magnesium requirements.

Leafy greens contain essential vitamins and minerals in abundance; spinach contains vitamin A, K and folate while kale boasts higher amounts of both Vitamin C and calcium. Furthermore, fiber helps support digestive health as well as weight management – perfect for adding nutrition-packed treats to smoothies, salads or other dishes for an easy way to boost healthful meals!

Integrating leafy greens into your diet is an easy and delicious way to increase magnesium consumption and other essential vitamins and minerals. Leafy greens are known as superfoods high in magnesium that can add nutritional value to any meal, providing a great source of magnesium! Including plenty of leafy greens is the key to getting enough of everything essential vitamins and minerals – including magnesium! Leafy greens play an integral part in creating a balanced, healthful lifestyle; their inclusion is vital in order to reach this goal!

8. Carrots


Carrots are an abundant source of essential minerals, including magnesium. Due to its wide availability and affordability, carrots are one of the top recommended foods for magnesium deficiency due to its availability and cost. One cup of raw carrot provides approximately 11% of your daily recommended dose of magnesium; furthermore they’re packed full of other vital minerals such as calcium, potassium and phosphorus; they’re an excellent source of vitamin A as well as fiber making carrots an indispensable part of a balanced diet!

Carrots are an extremely versatile crop, offering endless ways to prepare them – from boiling and roasting them, through salads, soups and stews, carrot juice is a fantastic source of magnesium and other vital minerals, plus carrots are low-calorie options making them great for managing weight.

Carrots can play an essential role in improving both heart and bone health. Magnesium helps regulate contraction of heart muscles to lower risk of heart attack or stroke, strengthen bones and teeth and regulate muscle and nerve functions; furthermore carrots have also been known to improve vision, reduce inflammation and boost immunity systems.

Carrots make for an excellent snack, side dish or main course – they’re delicious whether raw, cooked or juiced! And their magnesium content means adding them to your diet may bring many health advantages – plus an abundance of superfood magnesium-rich nutrients can help ensure you meet daily recommended intake.

9. Peanut Butter

Peanut Butter
Peanut Butter

Peanut Butter is an energy-rich superfood packed with essential minerals like magnesium. One of the most beloved nut butter varieties, peanut butter is easy to find at most supermarkets and an easy source of essential proteins, fiber, and healthy fats – plus an abundant supply of magnesium! Magnesium plays an essential role in blood pressure regulation, muscle and nerve function optimization, bone strengthening and energy production – as well as processing calcium and potassium.

Peanut butter provides 170 mg of magnesium per 3-tablespoon serving, or 45% of the recommended daily intake. In addition, this snack also provides copper, phosphorus and manganese minerals. Low in sugar and cholesterol-free, peanut butter offers an ideal way to add additional magnesium into their diets.

Peanut butter can be enjoyed in various ways. Spread some on toast with honey as a quick breakfast option or mix it into oatmeal for a satisfying and nutritous snack. Peanut butter can also be added to smoothies or shakes for an additional dose of protein and magnesium, or added directly into dishes such as stir fries, sauces and curries for savory treats!

Peanut butter can be an easy and tasty way to increase magnesium consumption in one’s diet. A superfood rich in calcium, iron, potassium and other essential minerals, peanut butter provides an instantaneous way of supplementing magnesium in their daily lives.

10. Spinach

Spinach is one of the top superfoods, boasting approximately 79 mg per cup. Magnesium is essential to energy production and muscle and nerve function – which spinach provides plenty of. In addition, spinach also boasts other essential vitamins and minerals such as A, K, folate and iron which all play essential roles.

Spinach can be enjoyed in multiple ways, from raw salads and smoothies, to stir fries or soups and even adding it to omelets, sandwiches and other dishes. Plus, with its low caloric count it offers great potential in weight management and maintenance!

spinach’s high magnesium content makes it an excellent food to incorporate into your daily routine to increase magnesium consumption. Magnesium helps the body store energy, regulate muscle and nerve function, control blood pressure levels and is required for bone formation and tooth development. Furthermore, spinach contains antioxidants which protect the body against disease and inflammation.

Spinach is an abundance of nutrition, providing ample amounts of magnesium and other vital vitamins and minerals that contribute to overall wellness and provide numerous health benefits. Consuming spinach regularly is recommended to boost overall wellbeing as it will increase magnesium consumption while reaping all its healthful advantages. Be sure to include spinach as part of your daily diet for maximum benefit! Spinach with its abundance of magnesium makes for a wonderful addition to any meal plan!


Conclusion mes Magnesium is an indispensable nutrient to our overall health and well-being. It helps ensure healthy heart, bones, and blood sugar levels while supporting proper brain functioning. Therefore, it’s vitally important that we consume an appropriate level of magnesium daily – including leafy greens, nuts, seeds, legumes, and whole grains in our daily diets for maximum benefits!

Magnesium can also be found in certain fortified foods, making them another good source. Therefore, choosing a variety of these magnesium-rich foods to ensure we receive sufficient amounts in our diet is key to getting enough magnesium into our bodies for optimal functioning and good health. Finally, magnesium is an essential mineral and by including an array of magnesium-rich foods into our daily lives, we can ensure we receive enough of this essential mineral to keep us at peak performance.

Also read:- 7 Essential Foods You Should Eat For Healthy Living