Top 10 Highest Magnesium Rich Foods That Are Good For You

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Magnesium is the most important mineral. It plays a considerable role in balancing the body metabolism. Magnesium causes many chemical reactions in the body. It balances metabolism in our body. But most people don’t stick out the minimum amount of magnesium which is valuable for them in a day which is 400mg.

You can enhance your daily intake of magnesium by eating magnesium rich foods. It makes up your shortfall. Magnesium included in macrominerals. These are extremely essential for health. Everyone should take 100miligram of magnesium per day in his diet plan. To maintain the health you must fulfill your body magnesium requirement. It will keep you away from health diseases.

Here arere the 10 best magnesium rich foods.

2-Dark Chocolate

Dark chocolate is included in magnesium rich foods. It is tasty as well as healthful. It also contains many other macro minerals such as copper, zinc, and manganese. These minerals are essential for your body’s metabolism. Dark chocolate is an excellent food item that provides magnesium to your body in higher quantities. It also contains many useful antioxidants. They prevent your body cells from damaging. But the thing is you must buy a bar of dark chocolate that contains approximately 70% or more cocoa.

It is magnesium-rich food approximately 28grams of dark chocolate contains about 16% of RDI for magnesium.

Magnesium Rich Foods


Seeds are a magnificent source of magnesium, including flax, chia and pumpkin seeds. These seeds included in magnesium rich foods. Especially 28miligram of pumpkin seeds contains 150mg of magnesium. It makes 37% of RDI for magnesium.
Moreover, they have iron, monosaturated fat, and omega-3 fatty acids. They also contain antioxidants that prevent cells from damaging. Their intake protects your body against diseases such as breast cancer. So in this way, your body’s defense system gets stronger enough that beat against antigens.



Nuts are also included in magnesium rich foods. They are of different kinds such as almond nuts, cashew nuts, etc. Nuts are beneficial in curing different diseases such as diabetes by lowering cholesterol levels and sugar levels. These are also useful in curing cardiac disorders. So by adding nuts sin your diet plan, your heart functions well.

For example, 28gram of cashew nuts carry 82miligram of magnesium. These are healthful and can reduce your craving when you eat them in leisure time.


5-Whole grains

Grains are also magnesium rich foods. These include wheat, oats, and barley. Grains are rich with magnesium. Moreover, pseudocereals like buckwheat and quinoa are also magnesium rich foods.  65mg of magnesium is present 28grams of the dry buckwheat grain. They fulfill 16% of the daily magnesium intake. They are responsible for reducing the risks of heart diseases. The reduction of inflammation of arteries is their major task. It prevents arteries’ diseases. Condensed fibers and nutrients are also present in them.

Buckwheat and quinoa are the best fountainheads for magnesium and antioxidants. Gluten-sensitive people can also enjoy whole grains as they are gluten-free.

Whole grains


Avocados contain many proteins, Vitamins, and minerals. These are also magnesium rich foods. Avocados are unbelievably healthful and delicious. They contain vitamin B and vitamin K.  Fats are present in high amounts. Avocados improve sugar and cholesterol levels in the body and reduce inflammation. Avocado supplies 58miligram of magnesium. It makes 15% of RDI for magnesium. It also contains fibers.


7-Some Fatty Fish

Fatty fish is remarkably healthy and tasty food. Salmon, mackerel, and halibut are included in magnesium rich foods. 53mg of magnesium is present in 178 grams of salmon fish. It is 13% of the daily magnesium intake. Moreover, It supplies 39 grams of high-quality protein.

Several persistent and long term heart diseases are prevented by the high intake of fatty fish. Fatty fish is also merged with potassium, selenium, B vitamins, and many other nutrients. It supplies many other microminerals. Fatty fish contains omega-3 fatty acids. These are responsible for all the benefits. These fatty fishes contain nutrients that are responsible for hair growth. They are also important for hormones working.

Some fatty fish


It is the most important item of a vegetarian’s diet because it contains a high amount of proteins. Tofu included in magnesium rich foods. It is made by condensing soya bean milk into soft curd known as bean curd. 53miligram of magnesium is present in 100gram of tofu. It makes 13% of RDI for magnesium. Many other nutrients such as iron, selenium, and manganese are present in it.

It contains 10% of proteins but magnesium is higher than proteins. Many studies show that tofu protects us from many diseases such as stomach cancer. It also prevents arteries lining from damaging.



Bananas are a highly nutritious and popular fruit in the world. They are included in magnesium rich foods.
Bananas contain a high amount of potassium. It lowers blood pressure and chained with a reduction in cardiovascular diseases. One large banana contains 37% of magnesium. It makes 9% of RDI for magnesium. Ripe bananas contain sugar in high amounts. Diabetes patients must avoid them.

Bananas caries many other nutrients such as vitamin C, vitamin B6, manganese, and fibers. Some unripe bananas supply resistant starch. It prevents inflammation, lower blood sugar, and improves digestion.


10-Leafy Greens

Leafy greens are nutrients rich foods. They provide many nutrients such as proteins, iron, magnesium, and Vitamin A, C, and K. They are also included in magnesium rich foods. Some leafy greens with an incredible amount of magnesium are spinach, collard greens, mustard greens, turnip greens, and broccoli.

For example, 157gram of magnesium is present in one cooked cup of spinach. It makes 39% of RDI for magnesium. They also contain many compounds that prevent our cells from distracting. They also play an important role in maintaining the body metabolism.

Leafy Greens

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