Natural Sources Of Magnesium: Magnesium is a mineral that supports nerve and muscle function, the immune system, bone health, blood pressure regulation, and more.1
Though magnesium is readily found in foods like vegetables, grains, beans, and seafood, data suggest that most adults in the United States don’t meet the daily requirement of this nutrient.2
This article discusses food and beverages high in magnesium, tips on incorporating more magnesium into your diet, and when to consider supplements.
Stay with this section of Medicinal plants in the health and beauty section of Eternal Pen magazine.
Natural Sources Of Magnesium
It’s recommended that adults get between 310 and 420 milligrams (mg) of magnesium daily.3 Fortunately, magnesium is found in a variety of different foods.
1. Dark chocolate
It’s also in high in iron, copper, and manganese and contains prebiotic fiber that can help feed the beneficial bacteria in the gut.
What’s more, it’s loadedTrusted Source with beneficial antioxidants. These are nutrients that neutralize free radicals, which are harmful molecules that can damage your cells and lead to disease.
Dark chocolate is especially beneficialTrusted Source for heart health, as it contains flavanols, which are powerful antioxidant compounds that prevent LDL (bad) cholesterol from oxidizing and sticking to the cells that line your arteries.
To make the most of dark chocolate’s benefits, choose a product containing at least 70% cocoa solids. A higher percentage is even better.
2. Avocados
The avocado is an incredibly nutritious fruit and a tasty source of magnesium. One medium avocado provides 58 mg of magnesium, which is 14%Trusted Source of the DV.
Avocados are also high in potassium, B vitamins, and vitamin K. Plus, unlike most fruits, they’re high in fat — especially heart-healthy monounsaturated fat.
In addition, avocados are an excellent source of fiber. In fact, most of the carbs in an avocado come from fiber, making it very low in digestible carbs.
ResearchTrusted Source has shown that eating avocados can reduce inflammation, improve cholesterol levels, and increase feelings of fullness after meals.
3. Nuts
Nuts that are particularly high in magnesium include almonds, cashews, and Brazil nuts.
For instance, a 1-oz. (28-g) serving of cashews contains 83 mg of magnesium, or 20%Trusted Source of the DV.
Most nuts are also a good source of fiber and monounsaturated fat and have been shown to improveTrusted Source blood sugar and cholesterol levels in people with diabetes.
Brazil nuts are also extremely high in selenium. In fact, just one Brazil nut provides nearly 175% of the DV for this mineral.
Additionally, nuts are anti-inflammatoryTrusted Source, beneficial for heart health, and can reduce appetite when eaten as snacks.
4. Legumes
Legumes are a family of nutrient-dense plants that include lentils, beans, chickpeas, peas, and soybeans.
They’re very rich in many different nutrients. For instance, a 1-cup (172-g) serving of cooked black beans contains an impressive 120 mg of magnesium, which is 29%Trusted Source of the DV.
Legumes are also high in potassium and iron and a major sourceTrusted Source of protein for vegetarians.
Because legumes are rich in fiber and have a low glycemic index (GI), they may help lower cholesterol levels, improveTrusted Source blood sugar control, and reduce the chanceTrusted Source of heart disease.
5. Tofu
Tofu is a staple food in vegetarian diets due to its high protein content. Made by pressing soybean milk into soft white curds, it’s also known as bean curd.
A 3.5-oz. (100-g) serving contains 35 mg of magnesium, which is 8%Trusted Source of the DV.
One serving also provides 10 g of protein and a good amount of calcium, iron, manganese, and selenium.
Additionally, some studies suggest that eating tofu and other soy products can protectTrusted Source the cells lining your arteries and may be associated with a decreased chanceTrusted Source of stomach cancer.
6. Seeds
Many seed varieties — including flax, pumpkin, and chia seeds — contain high amounts of magnesium.
Pumpkin seeds are a particularly good source, with 168 mg in a 1-oz. (28-g) serving. This amounts to a whopping 40%Trusted Source of the DV for magnesium. In addition, seeds are rich in iron, monounsaturated fat, and omega-3 fatty acids.
What’s more, they’re extremely high in fiber. In fact, nearly half of the carbs in most seeds come from fiber.
They also containTrusted Source antioxidants, which protectTrusted Source your cells from harmful free radicals produced during metabolism.
Flaxseed has also been shown to reduceTrusted Source cholesterol levels and may have benefits against breast cancer.
7. Whole grains
Whole grains like wheat, oats, and barley, as well as pseudocereals like buckwheat and quinoa, are excellent sources of many nutrients, including magnesium.
A 1-cup (168-g) serving of cooked buckwheat contains 86 mg of magnesium, which is 20%Trusted Source of the DV.
Many whole grains are also highTrusted Source in B vitamins, selenium, manganese, and fiber.
In controlled studiesTrusted Source, whole grains have even been shown to reduce inflammation and decrease several risk factors for heart disease.
8. Bananas
Bananas are most well-known for their high potassium content, which can help lowerTrusted Source blood pressure and is linked to a reduced chance of heart disease.
Plus, they’re also rich in magnesium, with 37 mg of magnesium, or 9%Trusted Source of the DV, in one large banana.
In addition, bananas provide vitamin C, vitamin B6, manganese, and fiber.
Ripe bananas are higher in sugar and carbsTrusted Source than most other fruits, so they may not be suitable for people following a low carb diet.
On the other hand, a large portion of the carbs in unripe bananas is resistant starch, which doesn’t get digested and absorbed.
Resistant starch may also helpTrusted Source lower blood sugar levels, reduce inflammation, and improve gut health.
