What Are the Best Sources of Magnesium?

What Are the Best Sources of Magnesium?

If you want to keep your immune system healthy, proper coronary heart rhythms, and constructing sturdy bones, add enough of magnesium-rich foods in your diet.

Meals containing excessive magnesium content include leafy green veggies, seeds, beans, grains, fish, nuts, dark chocolate, yogurt, avocados, bananas and many more.

Magnesium is an important mineral required by the body for maintaining regular muscle and nerve features. It allows heart, muscular tissues, and immune features to function properly.

However, before you start popping dietary supplements, it is crucial to understand that there is a clear distinction between insufficient consumption and a real deficiency.

Signs of deficiency particularly consist of nausea, vomiting, fatigue, and loss of urge for food. These signs may also seem pretty uncommon.

People with type II diabetes, excessive blood pressure, or digestive ailments, in addition to those taking medicines for osteoporosis, are at higher risk of magnesium deficiency.

RELATED: Why Should You Take Magnesium Supplements?

About 60 percent of body magnesium content is for bones, the relaxation is in frame tissues, and most effective approximately 1 percent is found in blood.

Men should have an average intake of 400 milligrams of magnesium whereas the women should get 310 milligrams of magnesium; this increase to 420 milligrams and 320 milligrams respectively after the age of 30.

Should You Take Magnesium Supplements? 

Majority of the people do not have a sufficient amount of the mineral in the diet. However, it is also possible to have a higher than needed amount of magnesium in the body.

Therefore, it is important to see a physician or health professional before deciding to take magnesium supplements particularly when you are suffering from any health condition or are on any kind of medication that may be affected by the supplements.

You can, instead, continue to get magnesium from some of its natural sources. Consuming foods with the mineral can be extremely beneficial for the body as it is responsible for a variety of the procedures in the body.

Magnesium is required to carry out following functions in the body:

  •     Protein synthesis
  •     Nerve function
  •     Blood sugar control
  •     Neurotransmitter release
  •     Blood stress regulation
  •     Power metabolism
  •     Production of the antioxidant glutathione

What Are the Best Sources of Magnesium?

What Are The Best Sources of Magnesium?

Sunflower Seeds

Sunflower seeds are a pretty appropriate source of bone constructing calcium. Moreover, fat, that could assist reduce terrible cholesterol levels in your blood while taken in moderate amount.

You could have them as a snack; however, pay attention because most of the store sold packages are loaded with sodium. Rather purchase raw sunflower seeds and roast them yourself.


One medium banana contains 33 milligrams of magnesium. They are one of the readily available sources of tolerant starch, a healthful crab that fills the stomach and speeds up the metabolic process.

Bananas also serve a dosage of potassium, an electrolyte that may assist in lowering blood stress certainly.

The alternatives are practically limitless. You can mix them into a smoothie, slice them into a bowl of oatmeal or into a pinnacle of peanut-butter toast, or virtually pull off the peel and eat by chewing.

RELATED: Magnesium Health Benefits: 7 Reasons That Motivate You To Take More Magnesium


89 milligrams of magnesium is present in 1/4 cup of cashew nuts. A serving of cashews also serves nearly 10 percent of your everyday iron need.

Have them on their own for a satisfying snack. You can also toss them over a pan during stir-frying or on top of a salad.


37 milligrams of magnesium is present in 1/2 cup of tofu. This vegetarian protein source gives you 43 percent of your everyday calcium content in a half cup serving.

You furthermore get a dose of iron, a mineral that helps the body to produce hemoglobin, a protein that enables red blood cells to supply oxygen.

Satisfactory approaches to devour it: Tofu takes on the flavor of whatever you cook it in. Try subbing it in for fowl or red meat for your next stir-fry. Tofu can also be drilled along with other food items.

Pumpkin Seeds

74 milligrams of magnesium content is present in 1 ounce of pumpkin seeds. The seeds from your jack-o-lantern are an amazing supply of fiber.

Pumpkin seeds additionally have masses of wholesome mono-unsaturated fat, as well as 5 grams of protein in one serving.

Protein and fibers make pumpkin seeds a perfect serving for lunch or dinner. Toast seeds in a frying pan till they become golden brown and begin to pop. Roughly it will take about four minutes and then put them on a cooking hot sheet.

Pumpkin seeds also make a mouth-watering salad. Serve them in a first-class manner to devour them.

Flax Seed

One whole tablespoon of flax seeds has 40 milligrams of magnesium present in it. A sprinkling of floor flax seed turns a cup of yogurt or cereal right into a healthful breakfast.

A tablespoon carries more than half of your endorsed daily intake of omega-three fatty acid. Flax seeds also offer your doses of fiber and the antioxidant.

Flax seeds have a nutty taste that works properly if you sprinkle into yogurt and foodstuff, or blend it into any beverage. It is a great way to devour it.

Simply make sure that you have ground them properly at first. In another case, the seeds will bypass through a body without being digested, and also you might not obtain the health benefits.

Skimmed Milk

27.8 milligrams of magnesium is present in 1 cup of skimmed milk. You must have got the benefits of milk drilled into your head since childhood but here is a quick assessment of it.

A single cup of milk offers approximately a third of your everyday endorsed consumption of calcium, which you require to construct healthy bones and grow them stronger with your age.

Milk provides likewise an excellent supply of potassium, nutrition D, protein, and vitamin B-12.

Best way to devour it is to pour low-fat or fat-loose milk over cereal, combine it with fruit and nut butter for a fresh blend of fruit and consume it.


The avocado is a believably nourishing fruit and a semi-sweet supply of magnesium. One average avocado yields 58 milligrams of magnesium.

Avocados also are high in potassium, vitamin B and vitamin K. Unlike most fruits avocados are excessive in fat especially the healthful monounsaturated fat.

Further, avocado provides a remarkable supply of fiber. In fact, 13 of the 17 grams of carbs in an avocado come from fiber, making it very low-level nondigestible carbs.

Research has proven that eating avocados can also reduce infections, enhance cholesterol levels and grows feelings of fullness after a meal.

Dark Chocolate

Dark chocolate is as healthful as it is delicious. It is rich in magnesium content providing 64 milligrams of magnesium in 28 grams serving. This accounts for 16 percent of the endorsed everyday intake.

Dark chocolate also contains an excessive amount of iron, copper, and manganese, and prebiotic fiber that feeds the beneficial microorganisms in your gut.

It is also loaded with useful antioxidants. These are vitamins that neutralize unfastened radicals, harmful molecules which can cause harm to cells and lead to sickness.

It is particularly useful for coronary health because it protects the cells lining the arteries and keeps the cholesterol level in the body.

What Are the Best Sources of Magnesium?

To get most of these benefits, pick chocolate that includes at least 70 percent portions of cocoa. A greater percentage of cocoa is even better.

A study done at Harvard University concluded that sufficient every day magnesium intake decreases the chance of developing diabetes, nonetheless, other studies proved that the mineral enables the body to keep off despair and migraine.


Andrea White

As a graduate of Public Health and Policy, Andrea developed an interest in disease development, food and safety and the latest advancements in health. She is a Freelance writer who had affiliations with multiple blogs. Andrea is now pursuing her post-doctorate in Behavioral Sciences.

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