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List of top Magnesium-rich food items, including fruits & vegetables

Team AckoDec 19, 2024

Magnesium is a vital mineral that supports crucial bodily functions like DNA synthesis and hormone regulation. It also maintains blood sugar and pressure levels. The function of magnesium in the human body also includes promoting bone health. However, most individuals consume less than the recommended amount of this nutrient.

This deficiency, often caused by processed food-heavy diets, can compromise health and increase the risk of heart conditions. Fortunately, magnesium is widely available in various natural foods, ensuring accessibility for different dietary preferences. Delve deeper into this article to learn about food items that are good sources of magnesium.

Contents

List of Top Magnesium Rich Food Items
Magnesium-Rich Fruits
Recommended Daily Intake of Magnesium
Signs of magnesium deficiency
Should you eat magnesium-rich foods or take supplements?
How to improve your body’s magnesium absorption
Conclusion
Frequently asked questions

List of Top Magnesium Rich Food Items

The following are some examples of Magnesium-rich food items. Note that you must consult a certified doctor before making significant changes to your diet.

Food Item	Magnesium Content	Examples	Description
Lima Beans	126 mg per cup of cooked (30% DV)	Cooked lima beans	High in magnesium and manganese, it supports metabolism and provides antioxidant properties
Artichokes	77 mg per medium artichoke (18% DV)	Steamed or roasted artichokes	It contains phosphorus, potassium, and iron; it is rich in antioxidants that help balance HDL and LDL cholesterol
Seeds	150 mg per 28 g pumpkin seeds (37% RDA)	Pumpkin seeds, chia seeds, flax seeds	High in omega-3s, fibre, and antioxidants; promotes heart health and keeps the body healthy
Nuts	82 mg per 28 g cashews (20% DV); 76.5 mg per 1 oz almonds (18% DV)	Almonds, cashews, pistachios	Rich in fibre, healthy fats, and magnesium, it helps control blood sugar and cholesterol levels
Dark Chocolate	64 mg per 28 g (16% RDA)	Dark chocolate (70% or higher cocoa)	Contains antioxidants, prebiotic fibre, and minerals like iron and manganese; supports gut health
Soy Products	~50 mg per ½ cup edamame or tofu	Tofu, edamame, soy milk	High in plant-based protein, magnesium, and essential vitamins, a versatile option for plant-based diets
Seafood	Varies (e.g., 26 mg per 3 oz cooked salmon)	Salmon, oysters, mackerel	Rich in omega-3 fatty acids, protein, vitamins, and magnesium;
Leafy Greens	157 mg per cup of cooked spinach (37% DV)	Spinach, kale, Swiss chard	Packed with magnesium, iron, and vitamins, it supports bone health and immune function
Whole Grains	160 mg per cup of cooked quinoa (40% DV)	Quinoa, whole wheat, oats	Rich in fibre, B vitamins, and magnesium; promotes digestion and heart health
Legumes	120 mg per cup of cooked black beans (30% DV)	Black beans, chickpeas, lentils	Loaded with magnesium, protein, and fibre; it helps control blood sugar and improve gut health
Yoghurt	50 mg per cup of plain yoghurt (12% DV)	Greek yoghurt, plain yoghurt	Offers calcium, protein, and magnesium; promotes gut health and bone strength

List of top Magnesiumrich food items that you have seen some examples of food items, let’s take a look at some Magnesium-rich fruits and vegetables.

The above table showcases some of the prominent Magnesium-rich food items. Let us take a look at some Magnesium-rich fruits and vegetables.

Magnesium-Rich Fruits

The following are some examples of magnesium-rich fruits.

Fruit	Magnesium Content	Description
Avocado	58 mg per medium avocado (15% DV)	Avocados provide 15% of your daily magnesium needs. They are also rich in potassium, vitamin K, and B and heart-healthy monounsaturated(MUFA) fats.
Bananas	37 mg per medium banana (9% RDI)	Bananas help lower blood pressure and reduce the risk of heart disease. They are high in potassium, fibre, manganese, magnesium, and vitamin C. Not recommended for diabetics in excess due to sugar content.
Guavas	36 mg per cup (9% RDI)	Guavas ease muscle tension, reduce stress, and provide vitamin A for eye health. They also lower the risk of cataracts and infections.
Figs	24 mg per 4 dried figs (6% DV)	Figs are high in magnesium, calcium, and fibre, which help improve bone health, digestion, and overall wellness.
Papaya	55 mg per cup (14% DV)	Papayas are a good source of magnesium and antioxidants that support the immune system, reduce inflammation, and promote skin health.
Kiwi	23 mg per medium kiwi (6% DV)	Kiwi contains magnesium, potassium, and vitamin C, promoting heart health, boosting immunity, and supporting digestive function.
Raspberries	27 mg per cup (7% DV)	Raspberries are high in magnesium and antioxidants, promoting heart health, reducing inflammation, and protecting against oxidative stress.
Blackberries	29 mg per cup (7% DV)	Blackberries offer magnesium and fibre and are rich in antioxidants, helping promote heart health and protect the body from free radical damage.
Pineapple	20 mg per cup (5% DV)	Pineapple contains magnesium, vitamin C, and bromelain, which aids digestion and reduces inflammation.
Oranges	13 mg per medium orange (3% DV)	Oranges are a great source of magnesium, vitamin C, and fibre, supporting the immune system and overall health.
Apricots	22 mg per fruit (5% DV)	Apricots provide magnesium, vitamin A, and antioxidants, which help with vision, immune function, and skin health.

Magnesium-Rich Vegetables

The following are some examples of magnesium-rich vegetables.

Vegetable	Magnesium Content	Examples	Description
Spinach	157 mg per cup cooked (37% DV)	Cooked spinach, baby spinach	Rich in magnesium, iron, and vitamins A and K, spinach supports bone health, muscle function, and immune system efficiency.
Swiss Chard	150 mg per cup cooked (36% DV)	Cooked Swiss chard	Loaded with magnesium and antioxidants, it promotes cardiovascular health and reduces oxidative stress.
Kale	31 mg per cup raw (8% DV)	Curly kale, lacinato kale	Kale contains magnesium, calcium, and vitamins C and K, helping boost immunity, improve bone health, and support detoxification.
Broccoli	33 mg per cup cooked (8% DV)	Steamed broccoli, raw broccoli	High in magnesium, potassium, and vitamin C, broccoli helps in reducing inflammation and improving digestive health.
Beet Greens	98 mg per cup cooked (23% DV)	Cooked beet greens	A nutrient-dense option rich in magnesium, potassium, and vitamin K, beet greens support cardiovascular and bone health.
Potatoes	43 mg per medium baked potato with skin (10% DV)	Russet potatoes, sweet potatoes	Potatoes are rich in magnesium, potassium, and fibre and support muscle function, digestion, and energy production.
Edamame	50 mg per ½ cup cooked (12% DV)	Boiled or steamed edamame	A magnesium-rich legume that is also high in plant-based protein, fibre, and antioxidants.
Zucchini	21 mg per cup cooked (5% DV)	Sautéed or roasted zucchini	It contains magnesium, potassium, and vitamin A, which promotes hydration and digestion.
Brussels Sprouts	19 mg per cup cooked (5% DV)	Roasted or steamed sprouts	It contains magnesium, vitamin C, and fibre, which supports heart health and improves digestion.
Green Peas	48 mg per cup cooked (12% DV)	Cooked green peas	Green peas are packed with magnesium, protein, and fibre and help regulate blood sugar and promote heart health.
Okra	57 mg per cup cooked (14% DV)	Stewed okra, sautéed okra	Rich in magnesium, fibre, and antioxidants, okra supports digestion and helps reduce inflammation.
Carrots	12 mg per cup cooked (3% DV)	Raw carrots, roasted carrots	A good source of magnesium, vitamin A, and fibre, carrots promote eye health, digestion, and immune support.
Cauliflower	20 mg per cup cooked (5% DV)	Steamed or roasted cauliflower	Cauliflower contains magnesium, vitamin C, and antioxidants. It helps reduce inflammation and supports overall cellular health.
Collard Greens	40 mg per cup cooked (10% DV)	Steamed or sautéed collards	High in magnesium, calcium, and vitamin K; collard greens promote bone health and cardiovascular function.

Health Benefits of Magnesium

Here are some advantages of eating magnesium-rich food items.

1) Reduces inflammation

Food items high in Magnesium, including dark chocolate and fatty fish, lower inflammation and shield the body from contracting chronic illnesses.

2) Helps with the body's chemical reactions

in regulating biochemical reactions within the body. For instance, it transforms food into the energy the body needs to function. In addition it manufactures and repairs RNA, DNA, and new proteins from amino acids.

3) It helps with insulin levels

People with insulin resistance, characterised by elevated insulin levels, can increase their magnesium-rich vegetables and fruit intake. It is said to treat those with type 2 diabetes and metabolic syndrome and to lessen insulin resistance.

4) Improves sleep quality

One of the significant benefits of magnesium in the body is that it can help you sleep better. It regulates neurotransmitters like melatonin to calm the nervous system. So, sufficient levels of magnesium will promote restful sleep and cure insomnia.

5) Improves mood and reduces stress

Increasing your intake of foods high in magnesium will also positively influence mood and stress responses. The nutrient can alleviate symptoms related to anxiety and depression to promote mental well-being.

6) Improves muscle health

Magnesium-rich food is crucial for optimal muscle health. It assists in muscle relaxation and contraction, reducing the likelihood of cramps and spasms. This makes it valuable for athletes and anyone who experiences muscle discomfort. Ensuring sufficient magnesium intake also promotes muscle recovery and improves overall athletic performance.

Recommended Daily Intake of Magnesium

Your mg requirement per day will depend on various factors. Let us look at this table for a rough idea of recommended magnesium intake according to age and gender:

Age Group	Male	Female
1 to 3 years	80 mg	80 mg
4 to 8 years	130 mg	130 mg
9 to 13 years	240 mg	240 mg
14 to 18 years	410 mg	360 mg
19 to 30 years	400 mg	310 mg
31+ years	420 mg	320 mg

Signs of magnesium deficiency

Healthy individuals don't usually experience magnesium deficiency from poor dietary intake. However, prolonged low intake or excessive magnesium loss can occur in people with specific health conditions or those taking certain medications.

Some early signs that indicate that your body lacks magnesium include:

Loss of appetite
Weakness
Fatigue
Vomiting
Nausea

When you develop a serious level of magnesium deficiency, you will face the following symptoms:

Tingling
Numbness
Muscle cramps
Personality changes
Seizures
Coronary spasms
Abnormal heart rhythms

Should you eat magnesium-rich foods or take supplements?

The best way to get magnesium depends on several factors, like age, diet, and health. Most healthy adults should be able to get enough from foods containing magnesium, while others may require a supplement to help boost nutrient levels.

You may be able to fulfill your daily need of magnesium with the following supplements:

Magnesium oxide: Treats issues like constipation
Magnesium citrate: Useful as a laxative
Magnesium chloride: Useful for conditions like prediabetes

Magnesium citrate is the most common supplement form of magnesium, commonly used for its high bioavailability and ability to aid digestion or relieve constipation. However, magnesium-citrate foods are not naturally found, as it is a manufactured form of magnesium. Instead, magnesium-rich foods provide natural sources of this essential mineral, which the body metabolises. Always consult your healthcare provider before adding any magnesium supplement to your diet.

How to improve your body’s magnesium absorption

Medical issues and certain medications can hinder magnesium absorption, making it challenging for the body to maintain sufficient magnesium levels. This includes:

Children
Older adults
Diabetic people
Alcoholics
People with hypertension
People who consume PPIs to reduce acid content in the stomach
People who rely on diuretics to cure high blood pressure

If you want to help your body absorb more magnesium, remember the following tips:

Don’t take a magnesium and zinc supplement at the same time.
If you are taking supplements, try it in powder form for the best results.
Focus on getting sufficient calcium and vitamin D because these two nutrients help absorb magnesium.

Conclusion

Incorporating magnesium-rich foods, including fruits and vegetables, into your daily diet is a natural and effective way to support overall health. Magnesium is crucial in numerous bodily functions, such as maintaining healthy bones, supporting muscle and nerve function, and regulating blood sugar levels. Leafy greens, nuts, seeds, avocados, bananas, and legumes are excellent sources of magnesium and can easily be added to your meals and snacks. By focussing on a balanced diet, which includes diverse food groups, you can meet your magnesium needs while benefiting from the variety of nutrients these foods provide. Always consult a healthcare provider for tailored advice, especially if considering magnesium supplements or managing specific health conditions.

Frequently asked questions

What causes a food item to lose Magnesium?

The Magnesium content in food may decrease by over 85% during processing or refinement. Magnesium will also be significantly lost during cooking, particularly when boiling meals at high temperatures. Therefore, people who frequently eat boiled food may eat less Magnesium.

How can my magnesium levels be increased?

You can increase your Magnesium level with the help of the following.

By eating lightly cooked vegetables instead vegetables cooked at high temperatures.
By avoiding supplements with high doses of zinc.
By avoiding calcium-rich foods two hours before or after consuming magnesium-rich foods.

How is a lack of magnesium identified?

Suppose you exhibit symptoms like weakness, irritability, an irregular heart rhythm, nausea and/or diarrhoea, or unusual calcium or potassium levels. In that case, your doctor may prescribe a blood or urine test to diagnose a magnesium deficiency.

How long does it take to treat magnesium deficiency?

Increasing your dietary intake of magnesium from food may not be sufficient if your body has insufficient magnesium levels. The University of Kansas Medical Center states that while supplements could help you replace your magnesium stores, recovering from severe shortages might take up to six months of treatment.

How much magnesium is needed per day?

It will depend on the age and gender of the individual. Moreover, it will differ for pregnant and breastfeeding women.

What are magnesium citrate foods, and how can I include them in my diet?

Magnesium citrate foods refer to natural sources of magnesium, as magnesium citrate itself is not found in foods but is a supplement form of magnesium. To boost your magnesium intake, consume foods such as leafy greens (spinach, kale), nuts (almonds, cashews), seeds (pumpkin, chia), legumes (black beans, lentils), and whole grains (quinoa, oats). These foods provide natural magnesium, which the body can metabolise effectively. While magnesium citrate supplements may aid digestion or relieve constipation, always consult a healthcare provider before adding any supplements to your routine.

Disclaimer: The content on this page is generic and shared only for informational and explanatory purposes. It is based on several secondary sources on the internet. As this content piece is not vetted by a medical professional, please consult a doctor before making any health-related decisions.

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