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9 Foods That Are High in Magnesium

Chris is a professional writer who currently travels around the world sharing his knowledge with his readers.


Without a doubt, magnesium is a very important mineral for your body. That’s because it is involved in many chemical reactions in your body and helps your overall health. However, many people have difficulties in reaching the reference daily intake of 400 mg of magnesium.

To help you improve your diet, here are 9 healthy foods that are high in magnesium, and that you should consume on a regular basis.

1. Avocados

On top of the list, we have avocado, a very nutritious fruit, loaded with magnesium and healthy fats. On top of this, avocados are also high in potassium and vitamins B and K.

Many studies have shown that eating avocados on a regular basis can help you reduce inflammation in the body, improves cholesterol levels, and increases the feeling of fullness.

Lastly, there are dozens of ways in which you can enjoy this delicious fruit so you can definitely have it almost every day.

2. Legumes

From beans and chickpeas to peas and soybeans, if you don’t include legumes in your diet, you are missing out on some very important nutrients.

Not only are they high in magnesium, iron, fiber, and potassium, but they are also a great source of protein.

If you are vegan or vegetarian, it’s important to consume legumes at least a few times a week.

3. Nuts and seeds

Almonds, flaxseeds, peanuts, pumpkin seeds, cashews - no matter what you prefer, make sure to include nuts and seeds in your diet.

You can eat them for breakfast with yogurt or milk, or make different snacks and desserts out of them.

However, keep in mind that they are high in calories so eat them in moderation.

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4. Leafy greens

There is no doubt that leafy greens are very healthy. That’s because they are rich in important nutrients, including iron, vitamins A, C, and K, and magnesium.

Another great thing about them is that you can consume them all year round.

5. Bananas

One of the most popular fruits in the world, bananas are known for being high in potassium, but what few people know is that they are also rich in magnesium, fiber, vitamin C, and vitamin B6.

They are a great snack and can be consumed at any time during the day.

6. Whole grains

Another great source of magnesium is whole grains such as oats, barley, quinoa, buckwheat, and wheat. No matter which one you prefer, make sure to eat whole grains a few times a week because they are high in selenium, magnesium, fiber, and B vitamins.


7. Tofu

You don’t have to be a vegetarian or a vegan to include tofu in your diet. In fact, many nutritionists and dieticians agree that it’s a great source of calcium, magnesium, selenium, and iron.

You can eat it as it is, or you can bake it in the oven for about 20 minutes, with some soy sauce and sesame oil, for example.

8. Dark chocolate

If you are looking for a dessert that is also high in nutrients, dark chocolate is a great choice.

That’s because it contains high amounts of iron and magnesium. On top of this, dark chocolate also contains prebiotic fiber that feeds your healthy gut bacteria. Lastly, it’s high in antioxidants. So if you were looking for an excuse to eat more dark chocolate, here you have it.

9. Fatty fish

Last but not least, fatty fish is highly nutritious. Many types of fish are incredibly rich in magnesium, and dieticians recommend that we eat fatty fish 2-3 times a week.

On top of this, fish is also rich in potassium, selenium, vitamin B, and high-quality protein.

Lastly, fish is high in omega-3 fatty acids and has been shown to improve our overall health. It has also been linked to a decreased risk of several chronic diseases.

If you want to include more fatty fish in your diet, choose between salmon, mackerel, and halibut.

Do you eat magnesium-rich foods on a regular basis? If so, which ones do you prefer? To improve your overall health, make sure you have a balanced diet, eat healthy and fresh foods, and reduce the consumption of processed foods.

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