7 Foods Rich in Magnesium

Magnesium is a highly crucial mineral. It is responsible for carrying out numerous chemical reactions in our body and assist us in maintaining good health. The daily intake limit of magnesium is 400 mg. You can quickly meet the daily requirements of magnesium by eating high-quality foods that are enriched in magnesium.

Now, we will discuss some of the healthy foods containing magnesium in high amount.

Dark Chocolate

This chocolate is not only delicious, but it is also healthy as well. It is enriched in magnesium and also contains prebiotic fibre that feeds the strong gut bacteria. Dark chocolate is very useful for heart health because it has flavonols which are potent antioxidant compounds. If you want to develop magnesium’s deficiency through dark chocolate, choose any product that consists of 70% cocoa solids. The higher proportion is also useful for the body.


Avocado is a tasty source of magnesium, and it is an excellent nutritious fruit. A medium-sized avocado is sufficient enough to provide 58% of daily magnesium requirement of the body. Avocados are high in fat mostly heart-healthy with monounsaturated fat. They are the best source of fibre as well. Researches have revealed that avocados also assist in improving cholesterol level as well.


The nuts are tasty and nutritious. There are various categories of nuts such as cashews, almonds which exceptionally have more magnesium. A single serving of nuts constitutes up to 20% of daily requirement of magnesium. Nuts are beneficial for health and in reducing appetite as well. Brazil nuts constitute another mineral known as selenium which provides 100% nutrition for magnesium required daily.

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Tofu is high protein content, and a vegetarian commonly uses it in staple foods. Tofu is also called bean curd as it is prepared by adding soybean milk to the soft white curds. Its 100-gram/ 3.5 ounce serving can fulfil up to 13% of daily magnesium need of the body. It also reduces the likelihood of stomach cancer and protects the lining of arteries.


Seeds are amazingly healthy for our body. Many such as flax, chia and pumpkin seeds contain a high quantity of magnesium. The pumpkin seeds are good source of magnesium as they nourish 37% of magnesium’s daily body needs in a one-ounce serving. However, Flex seeds were found to reduce the body’s cholesterol and useful to treat breast cancer.

Whole Grains

Whole grains include oats, barley and wheat and pseudo-cereals such as quinoa and buckwheat. They are an excellent source of magnesium. It was observed that one-ounce serving of buckwheat fulfils up to 16% of the body’s daily magnesium requirement. On the other hand, whole grains also reduce the risk of heart disease and inflammation.

The bottom line:

As we discussed some of the best foods enriched with magnesium, we conclude that it is essential for ourselves to consume any of these foods to replenish our daily body requirement. Deficiency in magnesium consumption leads to several diseases such as abnormal heart rhythms, muscle contractions, mental problems, osteoporosis and many more. So, we should be careful in this regard.

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