Magnesium is one of the major minerals and is responsible for more than 300 enzyme reactions in our body. From supporting heart health and muscle function to metabolizing macronutrients and building strong bones, it provides many health benefits. 

Despite its importance, nearly 50% of the population is consuming less magnesium than recommended daily levels. This shortage of magnesium puts them at risk of metabolic syndrome, muscle cramps, high blood pressure, and fatigue, and even affects the absorption of vitamin D. 

So, what is causing the low levels of magnesium? It can be attributed to the modern diet, rich in processed foods but low in nutritional value. 

But the good news is, that this article contains a list of magnesium-rich foods to help you fulfill the needs for magnesium and support the body to function smoothly. 

Magnesium-Rich Food List

1. Whole grains

Whole grains are a complete package, offering fiber, iron, copper, antioxidants, B vitamins, and most importantly-magnesium. Magnesium is usually present in the bran part of the grains, which is the outer layer, which is stripped off during the milling process. That’s the reason the highly processed grains are much lower in magnesium quantity and it becomes important to choose whole grains over refined grains to get more magnesium-rich food sources, such as quinoa, millet, brown rice, and barley.  

Magnesium Content: 

Whole wheat flour (100 gm)= 117 mg 

Quinoa (1 cup cooked)        = 118 mg

Brown rice (1 cup cooked)   =  86 mg

Whole wheat bread (1 slice)= 23 mg

How To Include Whole Grains in Your Diet?

You can easily incorporate whole wheat flour for making chapatis or use it for other baking purposes. Cooking vegetable quinoa for breakfast or brown rice for lunch is one of the best ideas for having a nutritious meal.

2. Dried Figs

Dried figs are one of the best magnesium-rich foods to support your daily intake and replenish the magnesium levels in the body. They are also high in fibre which works in combination with magnesium to support healthy digestion, metabolism, energy production, and nerve function. 

Magnesium Content: 

Raw figs (100 gm) = 17 mg

Dried figs (100 gm) = 68 mg

How To Include Dried Figs in Your Diet?

Figs are soft with thin skin, while dried figs are chewy in texture with a nutty flavor and sweet taste. You can include dried figs in your snacks or use them in baking muffins, cakes, or energy bars. 

3. Banana

Bananas are one of the superfoods, that is full of nutrients, especially potassium, vitamin B6, and magnesium, fulfilling 9.6% of daily magnesium needs. These nutrients work together to strengthen the immune system and support metabolism, making it a reliable magnesium source of food. 

Magnesium Content: 

Banana (100 gm) = 33 mg - 37 mg

How To Include Bananas in Your Diet?

The best food you can grab on the go or add to your meals. Are you late for school, gym, or office? Simply eat one or two bananas on the go or eat them with your breakfast cereal for nutrient benefits. Their sweet taste makes it the best addition to smoothies, protein shakes, breads, or pancakes. 

4. Spinach

These dark leafy green vegetables are nutrient-dense, including iron and magnesium in abundance. It is also rich in vitamins A and K and folate, which further increases its demand for health benefits. Including spinach in a diet may help with healthy red blood cell formations, hence reducing anxiety and fatigue, and contributes to bone health due to the richness of magnesium.  

Magnesium Content: 

Boiled Spinach (100gm) = 157 mg

Raw Spinach    (100gm) =   78 mg

How To Include Spinach in Your Diet?

Spinach is indeed a good source of magnesium, and its magnesium content further increases when it is boiled. The best way is to blend the boiled spinach leaves and add them to curries and soups or toss them to add to the pasta. Raw spinach can be added to salads and sandwiches to maintain a fair magnesium level in the body. 

5. Nuts and Seeds

Nuts and seeds including, pumpkin seeds, chia seeds, almonds, fo nuts, and peanuts are nutritional powerhouses, containing healthy fats protein, and fiber. Along with macronutrients, these nuts and seeds offer a concentrated source of magnesium, enough to fulfill your daily recommended value of magnesium. 

Magnesium Content: 

According to standard serving size, 1a -ounce (oz) serving of common nuts and seeds, contains: 

Pumpkin seeds (hulled, roasted) = 150–156 mg

Chia seeds  = 111 mg 

Almonds (roasted) = 76–80 mg 

Cashews (roasted) = 72–83 mg 

Peanuts (dry roasted) = 49 mg 

Flaxseed (whole, 1 tbsp) = 40 mg

How To Include Nuts and Seeds in Your Diet?

These nuts and seeds are not only easy but healthy additions to a diet. You can incorporate these nuts and seeds into your oatmeal, breakfast cereals, yogurt, and smoothies. You can soak chia seeds and flaxseeds overnight and drink this water in the morning. Simply adding all these nuts and seeds into a granola bar or protein bar also enhances the taste and makes it easy to consume. 

6. Dark chocolate

Everyone loves chocolate. Right? So why not make a healthy choice and include dark chocolate in your food list? Especially those containing 70% to 85% cocoa, contains an impressive amount of magnesium and fulfills about 20% of the daily requirement of magnesium for an adult.  

Magnesium Content: 

Dark chocolate ( 1 ounce) = 64 mg 

How To Include Dark Chocolate in Your Diet?

Instead of fulfilling your sweet cravings with desserts like ice cream or Gulab Jamun, try high-quality dark chocolate. You can add grated dark chocolate to oatmeal, yogurt, smoothies, or ice cream for a nutrition boost and surprising taste. 

7. Black beans

Black beans are a rich plant-based source of nutrients like magnesium, iron, folate, fiber, and protein. It comes from the legumes family and is one the best sources of magnesium in food, which helps the body in energy production, easy digestion, heart health, and red blood production. It contributes to fulfilling 29% DV of magnesium. 

Magnesium Content: 

One cup of cooked black beans (172 gm) = 120 mg

Half cup cooked black beans (86 gm)   = 60 mg

How To Include Black Beans in Your Diet?

Cook the black beans and sprinkle chili, and chat masala for a nutritious meal, or cook with brown rice or quinoa for a perfect magnesium rich food platter. You can blend it into soups or prepare a side dip for nachos as well as use the cooked beans in burrito bowls. 

8. Avocado

Avocadoes are nutritionally rich in macro as well as micronutrients, offering a good source of magnesium in one whole avocado. It covers almost 14% DV of magnesium and enriches the body with good fats, fiber, and vitamins B6, K, and C. These nutrients are good for health and support heart function, cognitive function, and nerve function. 

Magnesium Content: 

1 medium avocado = 58 mg

How To Include Avocado in Your Diet?

Avocado toast with whole wheat bread is one of the most famous ideas for a nutritious breakfast. You can slice the avocado and add it to a salad with sprinkled salt and spices or make mashed guacamole. Due to its creamy texture, it blends well into smoothies, giving a protein-rich shake for healthy post-workout sessions. 

9. Tofu

Tofu is a plant-based food source that is a powerhouse of many essential nutrients including magnesium. It is especially beneficial for vegans, vegetarians, or anyone who wants to reduce nonveg consumption. As a magnesium-rich food, tofu plays an important role in supporting and strengthening bone and muscle function.  

Magnesium Content:

Half cup Tofu (100 gm) = 35-37 mg

How To Include Tofu in Your Diet?

Many would say tofu has a bland taste, and that’s what works with it. Tofu absorbs whatever flavor you put into it, so marinate it with your favorite sauce, mixes, and grill for a tasty and smoky dish. It can be added to salads or mixed into curries to increase the nutritional value.

10. Yogurt

Yogurt is a dairy product that offers a good dose of magnesium, calcium, and protein, making it a healthy choice for bone and muscle strengthening. Along with being in a magnesium-rich food chart, yogurt is a good source of probiotics that support gut health and the digestive system. Although it does not provide a dense magnesium content, it completes 2.6% of your daily value in every serving.

Magnesium Content:

Yogurt (100 gm) = 42 mg

How To Include Yogurt in Your Diet?

Yogurt is easy to incorporate into a diet, just take it in a bowl and add some fruits and honey for a flavorful fruit salad. You can add yogurt to smoothies for a creamy and smooth texture. 

In summer, you can make a frozen yogurt ice cream with dark chocolate, nuts, and seeds and refrigerate it overnight. 

Recommended Dosage Allowance for Magnesium

The recommended daily allowance for magnesium is given in the table below:

Daily Diet Plan for Magnesium-Rich Meals

To fulfill the RDA for magnesium, we have outlined a simple and effective diet plan, crafted by our expert dietitians:

General Guideline: 

- Eat 5 servings of fruits and vegetables daily.

- Eat at least 3 servings of whole grains daily.

- Eat 1 oz (or ¼ cup) of nuts or seeds daily as a snack.

- Consume ½ cup of cooked legumes, 4-5 days in the week

Sample Meal Plan: