12 Meals Excessive in Magnesium (and the Recipes to Cook dinner Them)


Within the early months of 2020, phrases like “immunity” and “immune system” grew to become commonplace. Individuals started taking critical precautions throughout an in any other case unprecedented time. Well being and wellness, particularly, grew to become a focus. Nutritional vitamins, dietary supplements, and weight loss program took heart stage. Issues like meals excessive in magnesium began to really feel extra vital than they used to. Individuals started spending extra time in nature, exercising, and discovering artistic methods to deal with stress. In some ways, we discovered new meanings in our relationships, our careers, and our goal.

The years for the reason that worst of the pandemic have introduced their very own challenges, however regardless of this hardship, we will search for silver linings. We are able to search for what has modified for the higher. Specifically, our rising emphasis on well-being and complete physique wellness. And the analysis proves it. Actually, the dietary complement business noticed its highest progress in over twenty years in 2020. On the highest of that trending record? Magnesium.

Featured picture by Michelle Nash.

IMage by Michelle Nash

What’s magnesium?

Magnesium is crucial to our well-being. It’s concerned in a whole bunch of chemical reactions within the physique, every single day. Working behind the scenes, this mineral performs an vital function in general well being. With out it, greater than 300 enzymes can’t perform numerous features.

Magnesium has many essential roles, akin to supporting muscle and nerve operate, vitality manufacturing, and digestion. It additionally assists in sustaining electrolyte stability and calcium, sodium, and potassium homeostasis.

We regulate it three principal methods: Absorption by the intestine, excreting it after filtration and reabsorption, and through alternate from the massive quantity of bone magnesium. Just a little-known reality—we retailer greater than half of our magnesium in our bones (50-60%). The remaining quantity is saved in numerous tissues all through the physique.

Why We Want Magnesium

Magnesium permits our muscle mass to maneuver the way in which they’re alleged to. It additionally helps nerve alerts, retains our coronary heart rhythms regular, blood sugar ranges balanced, and our joint cartilage wholesome. With out it, our muscle mass can’t transfer the way in which they’re alleged to. Our nerves can’t ship and obtain messages. Our our bodies can’t make protein, bones, and DNA. Stated in a different way: We want magnesium as a way to be wholesome.

Our well being is correlated to how a lot magnesium we now have in our our bodies. Nevertheless, our our bodies don’t make magnesium on their very own, which is why meals excessive in magnesium are so vital. 

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How a lot magnesium do we’d like?

By way of meals and dietary supplements, we will meet our beneficial day by day allowance (RDA) of magnesium. And though it’s often called the “invisible deficiency” and the “shortfall nutrient,” we will preserve wholesome magnesium ranges by dietary supplements and meals, particularly high-fiber meals like darkish leafy greens, unrefined grains, and beans. When it comes to RDA of magnesium, youngsters ages 9-13 want 240 mg/day, females over 31 want 320 mg/day, and males over 31 want 420 mg/day. Pregnant and breastfeeding girls require extra magnesium, as with many widespread vitamins. 

Understanding Magnesium Deficiency

Sadly, analysis exhibits that just about half of all People don’t get sufficient magnesium. Like vitamin D and fiber deficiencies, magnesium is on the high of the record. There are a lot of the explanation why we aren’t getting our day by day allowance of magnesium, and consultants argue a little bit of every part. From the impacts of industrialized agriculture on our soil and produce to adjustments in our modern-day dietary habits (consuming extra processed meals), to our heavy reliance on medicines, low ranges of magnesium within the physique have gotten the norm. Actually, sure medicines deplete the physique of magnesium, like contraception capsules, blood stress capsules, diuretics, and extra. Though the causes of magnesium deficiency fluctuate, it’s price getting yearly blood work to check out your ranges

Picture by Michelle Nash

Indicators and Signs of Magnesium Deficiency

A number of of the well being issues related to low ranges of magnesium embrace diabetes, continual diarrhea, celiac illness, and extra. Among the signs manifest as muscle twitches, cramps and weak point, psychological well being circumstances, osteoporosis, hypertension, bronchial asthma, and an irregular heartbeat. Fortunately, there are many magnesium-rich meals to select from, in addition to potent dietary supplements. (See right here for my favorites!)

Deal with a Magnesium Deficiency

With regards to treating a magnesium deficiency, there are various methods to enhance magnesium absorption. As at all times, seek the advice of along with your well being care supplier earlier than making any adjustments to your weight loss program or complement routine.

  • Scale back or keep away from calcium-rich meals two hours earlier than or after consuming magnesium-rich meals
  • Keep away from high-dose zinc dietary supplements
  • Improve vitamin D supplementation
  • Eat uncooked greens—notably, sea greens
  • Nourish your intestine micro organism with a probiotic 
  • Decrease refined sugar
  • Add in an additional magnesium complement
Picture by Michelle Nash

Can you could have an excessive amount of magnesium? 

Whereas the magnesium that’s naturally current in meals doesn’t must be restricted for most individuals, magnesium in dietary dietary supplements and medicines must be monitored by a healthcare supplier. When consuming quantities above the higher RDA restrict (in complement or remedy) kind, cramps and diarrhea are fairly widespread. 

When it comes to avoiding sure negative effects, make sure to take your magnesium complement with a meal (or a snack) to doubtlessly scale back gastrointestinal results. Taking magnesium on an empty abdomen may cause irritation. In essence, an excessive amount of unabsorbed magnesium attracts water from surrounding tissues within the gut and overstimulates the bowel. Subsequently, you wish to be conscious of the kind of magnesium you’re taking (citrate, malate, and many others.) and that your dosage is right. Take into account that magnesium dietary supplements are largely thought of protected, however converse along with your physician should you discover any negative effects. 

What makes sure meals excessive in magnesium?

On the whole, wealthy sources of magnesium are discovered in lots of plant-based meals: greens, nuts, seeds, darkish chocolate, beans, and complete grains. Meals are thought of excessive on this nutrient after they comprise at the least 10 % day by day worth of magnesium.

Picture by Teal Thomsen

12 Meals Excessive in Magnesium

  • Spinach
  • Bananas
  • Pumpkin seeds
  • Black beans
  • Edamame
  • Almonds
  • Cashews
  • Peanut Butter
  • Avocado
  • Brown rice
  • Entire wheat bread
  • Darkish chocolate


Leafy greens are full of vitamins, and spinach is not any exception. They’re loaded with magnesium. A serving dimension of 1/2 cup of boiled spinach incorporates 78 mg of magnesium. 

Recipe: Spinach Artichoke Tarts


Though bananas are finest identified for his or her excessive potassium content material, they’re additionally wealthy in magnesium. One medium banana has 35 mg of magnesium. In addition they comprise vitamin C and fiber.

Recipe: Chocolate Banana Almond Butter Smoothie

Pumpkin Seeds

A superb supply of magnesium, one ounce of pumpkin seeds (in shell) comprise 74 mg of magnesium. 1 / 4 cup of pumpkin seeds is sort of half the day by day beneficial worth of magnesium! Sprinkle them on salads, add them to smoothies, or toss them in your Greek yogurt. Together with different seeds, they’re wealthy in iron.

Recipe: Squash Hummus With Entire Tahini & Pumpkin Seeds

Black Beans

Beans of all varieties comprise potassium, iron, and protein, together with magnesium. A serving dimension of 1/2 cup cooked black beans incorporates 60 mg of magnesium. Add them to grain bowls or vegetarian nachos, black beans are loaded with antioxidants, fiber, and folate.

Recipe: Black Bean Tacos with Mango and Radish Salsa


Soy, within the type of soy milk, tofu, and edamame have excessive ranges of magnesium. They’re a staple meals for a lot of vegetarians and vegans due to their excessive protein content material. A serving dimension of 1/2 cup shelled and cooked edamame incorporates 50 mg of magnesium.

Recipe: Summer season Pasta Salad


Along with different nuts, like cashews and peanuts, almonds are excessive in magnesium. One ounce of dry roasted almonds incorporates 80 mg of magnesium. From spreading almond butter on apples to topping oatmeal with slivered almonds, there are various methods to include this nut into your day by day eats.

Recipe: Butternut Squash Pizza With Arugula & Almond Ricotta


Along with excessive ranges of phosphorus and potassium, cashews are a creamy nut with wholesome fat and magnesium. One ounce of dry-roasted cashews incorporates 74 mg of magnesium. Cashews present the bottom for scrumptious vegan pasta sauces, ice cream, and extra.

Recipe: Veggie Grain Bowl with Spring Garlic Cashew Pesto

Peanut Butter

Peanuts are legumes (not true nuts!); nonetheless, they pack a superb supply of magnesium like different legumes and nuts. Two tablespoons of easy peanut butter incorporates 49 mg of magnesium. Peanuts are an reasonably priced option to load up on satiating fat and magnesium.

Recipe: Yogurt Toast with Peanut Butter and Banana


Avocado is a good supply of magnesium, as one cup of cubed avocado incorporates 44 mg. They’re additionally excessive in B nutritional vitamins and vitamin Okay. Avocados are finest identified for his or her heart-healthy monounsaturated fat, they usually’re scrumptious in lots of kinds—sliced, mashed into guacamole, thrown right into a smoothie, and pureed right into a sauce.  

Recipe: Mango and Feta Salad

Brown Rice

Not like white rice, brown rice can present 11 % of our day by day beneficial quantity of magnesium. (A serving dimension of 1/2 cup cooked brown rice incorporates 42 mg of magnesium.) Brown rice is a fancy carb, offering sustained vitality and many well being advantages

Recipe: Kale and Wild Rice Salad with Maple-Mustard French dressing

Entire Wheat Bread

Entire grains, like oats and barley, are wonderful sources of many vitamins, together with magnesium. Many complete grains are additionally excessive in B nutritional vitamins. Two slices of complete wheat bread comprise 46 mg of magnesium. Take into account that bread constructed from complete grain wheat flour supplies extra magnesium than bread constructed from refined white flour.

Recipe: Smashed Avocado Toast (on whole-wheat sourdough!)

Darkish Chocolate

Darkish chocolate could be very wealthy in magnesium, together with iron, copper, antioxidants, and prebiotic fiber (to feed wholesome intestine micro organism). One ounce of darkish chocolate (over 60%) incorporates 50 mg of magnesium.

Recipe: The Finest Darkish Chocolate Bar

This put up was initially revealed on August 13, 2021, and has since been up to date.



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