Foods high in magnesium

The Best Foods for Magnesium

The crucial role that magnesium plays in the overall health of our bodies is something that few people are actually aware of. The benefits of this mineral range from supporting a healthy immune system to decreasing your risk for heart attack, diabetes, and even cancer.

If your magnesium levels are lower than they should be, you can take magnesium supplements in order to get them back to the desired level. However, getting magnesium naturally from your diet is considered the most preferable route according to most experts, Here are several of the best foods for incorporating magnesium in your diet.


Many people already know about the benefits of eating fish, since it is a good source of omega-3 fatty acids and vitamin D. However, magnesium is another nutrient that can be found in this healthy meat. Wild salmon, halibut, mackerel, and tuna are all fish that are high in magnesium.

Dark Chocolate

The health benefits of dark chocolate are also fairly well-known, but one more reason to indulge in this treat is its high magnesium content. One small square will provide up to 24% of your daily value for magnesium. On top of that, dark chocolate can improve your blood flow, lower your blood pressure, and boost your heart health overall.


15% of the recommended daily intake of magnesium can be found in just one avocado. Additionally, this fruit is loaded with nutrients that benefit your heart health, chemical compounds that fight diseases, and a number of essential vitamins.


Yogurt, along with other low-fat dairy products, is also recommended for boosting your magnesium because higher levels of magnesium make it easier for calcium to be absorbed and used correctly in your body. Approximately 19 milligrams of magnesium can be found in a single container of yogurt.

Dark Leafy Greens

Dark leafy greens have been referred to as the ultimate super-food because of their high nutritional value, which includes a healthy dose of magnesium. Collard greens, baby spinach, Swiss chard, and kale are all good sources of magnesium that are also low in calories.


In addition to being high in fiber, minerals, vitamins, and amino acids, soybeans also provide nearly half of your required amount of magnesium for the day. Other legumes are also good sources of magnesium, such as kidney beans, black-eyed peas, lentils, white beans, and black beans.


Bananas are naturally high in potassium, which is good for heart and bone health. But did you know that a single banana can provide up to 32 milligrams of magnesium, as well as fiber and vitamin C? Other fruits to include in your diet that are also high in magnesium include grapefruit, figs, strawberries, and blackberries.

Seeds and Nuts

One of the best sources of magnesium is nuts and seeds, with only half a cup of pumpkin seeds providing almost 100% of the recommended daily amount of magnesium. Sunflower seeds, cashews, flaxseeds, pecans, pine nuts, and Brazil nuts also contain high levels of this mineral. 

Last Updated: August 06, 2015