We’ve seen a large rise in health-consciousness across the world in recent years. And yet, the World Health Organization (WHO) reports that up to 75% of U.S. adults fail to meet their daily requirement of 420 mg of a vital mineral: magnesium.
Many turn to supplements to benefit from this nutrient–but you may be surprised to learn you can get ample amounts from food. Let’s explore the six best dietary sources of magnesium to enjoy regularly. But first, why is this mineral so necessary for our health?
What are the benefits of magnesium?
Magnesium is essential for more than 300 biochemical reactions in the body. Here are some of its key roles:
- Muscle and nerve function: Magnesium supports healthy muscle contraction, relaxation, and nerve impulses.
- Bone health: Magnesium is vital for bone mineralization–the process of adding calcium phosphate crystals to the bone’s organic matrix, increasing bone and tooth density. It also regulates calcium and vitamin D levels, as well as collagen synthesis–all critical for bone strength.
- Genetic repair: Magnesium is intricately involved in DNA and RNA creation and repair, thereby helping your cells regenerate.
- Mental health: It regulates neurotransmitters (brain chemicals) that balance mood and relieve stress. In this way, magnesium also supports high-quality sleep.
- Energy production: Magnesium helps the body convert food into energy and reduces fatigue-causing lactate buildup during exercise.
- Blood glucose balance: The pancreas requires magnesium to produce insulin effectively. In this way, magnesium supports healthy blood sugar levels and insulin sensitivity.
- Blood pressure regulation: It also supports healthy blood pressure levels by regulating electrolytes in the bloodstream and helping blood vessels dilate and relax.
As you can see, magnesium is important for almost every aspect of your well-being. So, a deficiency can have serious consequences.
Consequences of magnesium deficiency
Studies show magnesium deficiency can contribute to a wide range of health issues, including:
- Muscle twitches and cramps
- Osteoporosis
- Fatigue and weakness
- Hypertension (high blood pressure)
- Cardiovascular issues
- Mental health issues, including depression and anxiety
- Seizures, in severe cases
While some of these conditions take time to manifest, you may recognize these signs early on:
- Loss of appetite
- Nausea
- Muscle weakness, numbness, spasms, cramps, tremors, or twitches
- Chronic fatigue
- Mood changes like apathy or confusion
While these symptoms might be a passing discomfort, they could actually signify a serious health concern that would impact your daily life. If you notice any of them persistently, consult your healthcare provider, and make sure you’re getting plenty of magnesium–via a supplement, and/or by adding the following foods to your diet.
Magnesium from Food Sources
1. Green leafy vegetables
Leafy greens like spinach, kale, and Swiss chard are rich sources of magnesium that also offer a variety of other essential nutrients, such as:
- Iron
- Calcium
- Vitamin K
So incorporate these vegetables into your daily meals to boost your overall wellness:
- Spinach: You can enjoy this versatile green raw in salads, blended into smoothies, or cooked in a wide variety of dishes. A single cup of cooked spinach contains 158 mg of magnesium, amounting to 37% of the recommended daily value (DV).
- Kale: A popular superfood, kale adds depth to soups and provides a fantastic base for salads. It provides roughly 24 mg of magnesium per cup.
- Swiss chard: This vegetable pairs well when sautéed with garlic as a flavorful side dish. One cup offers 154 mg of magnesium.
2. Legumes
Legumes are another one of the best dietary sources of magnesium–and an excellent source of other nutrients, including:
- Potassium
- Iron
- Fiber
They’re particularly invaluable for anyone on a plant-based diet, as legumes provide a good amount of protein. They can also contribute to:
- Lowering cholesterol
- Balancing blood sugar
- Reducing the risk of heart disease
Here are some excellent options:
- Black beans: One cup contains 120 mg of magnesium, providing 29% of the DV.
- Black-eyed peas: These offer 88.8 mg of magnesium per cup.
- Chickpeas: These versatile legumes provide 78.7 mg of magnesium per cup. Enjoy them with olive oil and herbs, or pureed with tahini (making hummus) for a delicious dip.
- Lentils: One cup of cooked lentils supplies 71.3 mg of magnesium. Enjoy in soups, stews, or simply as a side dish.
- Tofu: Raw tofu contains a whopping 146 mg of magnesium per cup. Enjoy baked or sauteed with veggies for a delicious, nutrient-dense, vegetarian meal.
3. Nuts and seeds
Nuts and seeds are a fantastic source of magnesium as well as:
- Plant-based protein
- Heart-healthy monounsaturated fats
- Beneficial polyunsaturated fats
Enjoy them chopped and sprinkled on salads, blended into smoothies, or simply as a snack.
Here are some top choices:
- Almonds: Provide around 76 mg of magnesium per ounce
- Cashews: Contain approximately 83 mg of magnesium per ounce
- Pumpkin seeds: Offer roughly 150 mg of magnesium per ounce
4. Whole grains
One of the simplest and best ways to get magnesium in your diet is swapping refined grains for whole grains. A staple in many cultures across the world, whole grains not only boast substantial amounts of magnesium, but offer ample:
- B vitamins
- Dietary fiber
- Iron
They’re also a great source of complex carbohydrates. Unlike refined varieties found in white bread, pasta, and crackers, whole grains digest more slowly, preventing rapid blood sugar spikes and crashes.
Here are some of the best magnesium-rich choices:
- Whole grain bread: Two slices contain about 48 mg of magnesium.
- Brown rice: Known for its nutty flavor and versatility, cooked brown rice offers about 42 mg of magnesium per cup.
- Quinoa: A gluten-free grain celebrated for its protein content, cooked quinoa provides around 118 mg of magnesium per cup.
5. Fatty fish
Seafood–particularly fatty fish–is not only rich in magnesium but also an excellent source of:
- Potassium
- Selenium
- B and D vitamins
- Iron
- Protein
It can also contribute to healthy cardiovascular and cognitive function due to its omega-3 fatty acid content. You can bake, poach, or saute any of these fish with some lemon and garlic for an easy, delicious, and nutritious meal.
Consider these options to boost your magnesium levels:
- Salmon: Provides roughly 26 mg of magnesium per three-ounce serving
- Mackerel: Boasts 65 mg of magnesium per three-ounce serving
- Halibut: Contains around 24 mg of magnesium per three-ounce serving
6. Dark chocolate
Chocolate lovers, rejoice; you’re enjoying one of the best dietary sources of magnesium! This decadent treat packs a punch, offering 65 mg per one-ounce serving–equivalent to about 15% of the DV.
In addition to magnesium, dark chocolate is rich in:
- Iron
- Copper
- Manganese
- Prebiotic fiber, which supports beneficial gut bacteria
- Antioxidants–plant compounds that combat free radicals (harmful molecules that can damage cells and contribute to a variety of chronic diseases)
- Flavanols–types of antioxidants that help prevent LDL (bad) cholesterol from oxidizing and sticking to the walls of arteries–thereby supporting cardiovascular health
So, in addition to the veggies and other foods mentioned above, enjoy a small-to-moderate amount of your favorite dark chocolate daily. Just make sure it contains at least 70% cocoa solids, as lower-cocoa-content varieties don’t offer the same benefits. Higher percentages are even better for your magnesium levels and wellness.
From physical health to mood, magnesium is essential for your well-being. And while supplementation can be beneficial, you could get all the vital minerals you need from a thoughtfully-chosen menu.
So incorporate more of these foods into your routine, and embrace a future filled with greater health and vitality.
References:
Magnesium – Health Professional Fact Sheet.
Magnesium and Human Health: Perspectives and Research Directions – PMC
Magnesium and stress – Magnesium in the Central Nervous System – NCBI Bookshelf
Role of magnesium supplementation in the treatment of depression: A randomized clinical trial – PMC
Magnesium and Osteoporosis: Current State of Knowledge and Future Research Directions – PMC
Nutrients and bioactives in green leafy vegetables and cognitive decline – PMC
Spinach, cooked, boiled, drained, without salt
Beans, black, mature seeds, cooked, boiled, without salt
Dietary Protein and Amino Acids in Vegetarian Diets—A Review – PMC
Legume Consumption and Cardiometabolic Health – PMC
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt
Lentils, mature seeds, cooked, boiled, with salt
Tofu, raw, firm, prepared with calcium sulfate
Health Benefits of Nut Consumption – PMC
Health Effects of Whole Grains: A Bibliometric Analysis – PMC
Bread, whole-wheat, commercially prepared
Rice, brown, long-grain, cooked (Includes foods for USDA’s Food Distribution Program)
Fish, salmon, Atlantic, farmed, cooked, dry heat
Chocolate, dark, 70-85% cacao solids
Cocoa and Dark Chocolate Polyphenols: From Biology to Clinical Applications – PMC
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