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Foods High In Magnesium

Are you looking for foods that can contribute to good health and increase your daily intake of magnesium? If so, look no further! This article will discuss some of the best sources of dietary magnesium, as well as its importance of magnesium. It will detail each food to provide an overview of how they are beneficial and offer delicious ways to incorporate them into your diet. By understanding where to find it and what makes it worth consuming, you will be one step closer to reaching optimal nutrition goals. So let’s start exploring today – read on for all magnesium-related things!

The Importance Of Magnesium

Magnesium is essential for your body, and its daily intake is vital for optimal health. It has a role in over 300 biochemical reactions in the body, from regulating muscle and nerve function to maintaining a healthy immune system. Studies have linked magnesium with improved sleep, which can help improve overall well-being, while it has also been shown to reduce the risk of heart disease, type 2 diabetes, and osteoporosis.

Aside from dietary sources such as green leafy vegetables, almonds, and bananas, magnesium supplements can be an excellent way to ensure your daily intake. Its importance cannot be underestimated, as ensuring you get enough magnesium daily can result in lasting improvements to overall bodily health.

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Foods High In Magnesium



Almonds are full of vital minerals and vitamins. While they are a great source of Vitamin E and calcium, almonds are often overlooked for their amazing magnesium content! Studies have shown that just one serving of almonds contains about 20% of the recommended daily magnesium intake. This mineral is essential for keeping your nerves, muscles, and heart healthy. Magnesium also helps regulate blood sugar levels and aids in digestion.

All these benefits make it easy to see why incorporating almonds into your diet can be a game-changer! You can add them to smoothies or salads, snack on them directly, or even bake them into a tasty breakfast muffin! With all the creative ways you can enjoy these nutritional powerhouses, there’s no excuse not to incorporate more of them into your daily meals!

Dark Chocolate


Dark chocolate is a great magnesium source, offering numerous benefits to the human body. It helps to regulate nerve and muscle function, blood sugar levels, and blood pressure. Studies also suggest that dark chocolate consumption is associated with improved brain function, reduced stress, and improved mood. Dark chocolates are high in antioxidants, such as polyphenols, flavonoids, and catechins, that reduce inflammation and protect cells from damage.

Additionally, they contain healthy fats such as Monounsaturated fatty acids (MUFAs), which help lower cholesterol levels. Finally, dark chocolate is an excellent source of dietary fiber. It has many delicious ways to be incorporated into your diet, like having it as a snack or adding it to recipes for smoothies, fudge, or even crispy treats!



Avocados are a rich source of magnesium, an essential mineral for the body to function properly. They are high in magnesium and provide fiber, unsaturated fats, and vitamins like vitamins K, B-6, and C. They are a great addition to any diet because of their creamy texture and mild flavor, complementing many dishes from sweet salsas to savory guacamole.

Avocados can be evenly blended with olive oil for a delicious salad dressing or mashed into various dips like hummus. It can also be roasted or used as a topping on toast, along with other nutritious ingredients like tomatoes, greens, and assorted nuts. There is no end to the ways you can incorporate avocados into your diet while enjoying the many benefits it offers.



Tofu is a traditional ingredient that has made its way into many people’s diets in recent years. Its taste and meat-like texture have made it a versatile staple that can be incorporated into countless recipes. Aside from tasting great, Tofu also provides numerous nutritional benefits. Most of these benefits stem from Tofu being incredibly high in magnesium, an essential dietary mineral that has capabilities such as aiding in nerve function and helping keep the bones healthy.

While the exact amount of magnesium you get from Tofu will depend on how it’s cooked, some studies have found that regular consumption of just one ounce can provide up to 8% of your daily magnesium value. Whether you sauté them with vegetables or add them to your favorite curry dish, there are plenty of delicious ways to incorporate Tofu into your meals while receiving the full range of benefits it offers.

Whole Grains


Whole grains are an important part of a healthy diet and are full of essential nutrients and minerals, such as magnesium. Magnesium is beneficial for keeping you energized, supporting proper muscle function, and protecting against chronic diseases like diabetes and heart disease. Whole grains such as rye, oats, quinoa, barley, millet, and buckwheat contain high amounts of magnesium.

Eating whole-grain bread or cereals is an easy way to fuel your body while getting the necessary amount of this vital mineral. For a tasty option that won’t break the bank, mixing cooked quinoa with nuts or roasted vegetables will make for a quick side dish that is both delicious and nutritious. Also, sprinkling ground flaxseed meal on breakfast cereal or yogurt also packs some extra magnesium for the morning meal. Incorporating these whole grains into your diet can help keep your magnesium levels balanced and provide much-needed energy throughout the day.

Leafy Greens


Leafy Greens are essential for a healthy and balanced diet, as they have essential vitamins and minerals. Leafy Greens, such as spinach, kale, and Swiss chard, are especially high in magnesium. This mineral is essential for providing energy to the body’s cells and helps to regulate blood pressure, muscle function, and immunity. Adding more leafy greens to your weekly grocery list can easily add extra magnesium to your diet.

Consider some delicious ways to incorporate these nutritious vegetables into your routine – Throw some baby spinach into your morning smoothie, try out a quinoa bowl topped with steamed kale, or simply mix up a salad combining mixtures of fresh lettuce and herbs. Whatever you decide to try out, leafy greens are an excellent way to ensure that you get the necessary nutrients into your daily meals.


Legumes are nutritious and highly versatile, offering a range of benefits when added to your diet. Legumes, including dried beans, lentils, split peas, and other pulses, are full of essential vitamins and minerals, such as magnesium. Magnesium is an essential mineral that helps with bodily functions like digestion, muscle function, and energy production. On average, a 100-gram serving of legumes can contain 60-75 milligrams of magnesium per serving, so incorporating legumes into meals regularly can help meet the daily recommended magnesium intake.

Legumes are ideal for those looking for a healthy and delicious meal option high in magnesium. They can be incorporated into salads, soups, or stews as a component, added to stir-fries packed with vegetables, or simply mashed as part of a side dish with dinner. As legumes are both affordable and shelf stable, it makes sense to utilize them in dishes you regularly make to meet daily nutritional requirements like increased magnesium intake.

Start Eating These Foods High In Magnesium Today!

Ensuring your body gets the right amount of magnesium is vital for overall health and well-being. You hope that by discovering some of these delicious foods high in magnesium, you can make the necessary dietary changes to ensure that your body gets all the critical vitamins and minerals it needs. Try incorporating more of these foods into your daily diet and reap the benefits of the added magnesium to your meals. Eating well doesn’t have to be boring, so start exploring new ways of incorporating these foods into your daily routine and enjoy! Happy eating!