Top 10 Magnesium Rich Foods and Why Do We Need It?


Magnesium is a metal that is needed for the normal functioning of biochemical reactions in your body. In simple terms, some of these normal functions include muscle function, boosting your immune system, strengthens bones and helps you keep a healthy heartbeat. Currently, there have been many ongoing studies to understand the link between magnesium and regulating heart diseases and diabetes.

Magnesium Rich Foods

The best way that you can consume magnesium is by simply consuming a diet that is rich in vitamin D and protein. This will increase your bodies need for magnesium. Before we get in some ways in which magnesium can be consumed, let’s understand what is magnesium.

What is Magnesium?

Magnesium is the fourth most needed mineral for the human body that is necessary for the smooth functioning of your body and brain. However, one can not concentrate on the fact of consuming magnesium only in your diet. This is because the human body is a complex organism that needs complex vitamins and minerals in order to perform normally. Also, you need to understand that you won’t get the right amount of magnesium even on a fixed diet.

10 Magnesium Super Healthy Foods:

Magnesium is an important mineral that your body requires in order to maintain good health. Your body requires a minimum of 400 mg of magnesium on a daily basis and now you may wonder how can you get this? Well, here are 10 super healthy foods rich in magnesium that can do good for your health.

1. Avocado (Butter Fruit):

This fruit has a rich source of nutrition and its taste comes from its content if magnesium. On small avocado is said to contain 58 mg of magnesium which can do good for your body. Moreover, it also has a high source of potassium including vitamin K and B which can do a lot of good to your health. This super fruit can also reduce cholesterol levels, inflammation and curb your appetite. In simple terms, it acts as a good weight loss agent.

2. Bananas:

Banana being the most commonly sold fruit throughout the year has a rich source of potassium that can aid in reducing blood sugar and reduces your risk of having a heart disease. One large banana contains 37 mg of magnesium that can a lot of good to your health. However, banana is not just rich in magnesium but also vitamin C, B6 and fibre. Moreover, this fruit is recommended for diabetics and also aids in good digestion.

3. Dark Chocolate:

Consuming just 28 grams of dark chocolate can provide you with 64 mg of magnesium. Moreover, dark chocolate is filled with loads of iron, copper and fibre that feeds the healthy gut bacteria. The antioxidant properties found in it are very essential in curing diseases that your body may be prone to. These antioxidants reduce free radicals that can make your body prone to a lot of diseases. Dark chocolate also aids in good cardio health and reduces cholesterol that lines up on your arteries.

4. Cashews and Almonds:

Cashews and almonds are one among the most health rich nuts that are filled with loads of nutrition. These nuts are filled with magnesium that can do a lot of good to your health. 28 grams of cashews are said to contain 82 mg of magnesium which is a high source of this mineral. Nuts have anti-inflammatory properties that can prevent you from heart diseases and also act as a good weight loss agent by simply curbing your appetite.

5. Whole Grains:

Whole grains include oats, barley and wheat that are excellent sources of nutrients that have loads of magnesium content in it. Just 28 grams of these whole grains are said to contain 65 mg of magnesium which is similar to that of consuming one large banana. However, it is recommended that you add whole grains to your regular diet and this will help you decrease your risk of developing heart diseases.

6. Leafy Vegetables:

Leafy vegetables such as spinach and cabbage are loaded with magnesium. Just one cup of cooked spinach is said to contain 157 mg of magnesium which is a high source that anyone ever gets with just one cup of spinach. In fact, this makes leafy vegetables the highest source of magnesium. So, all you need to do is to simply add some cabbage or spinach to your everyday diet and this will do you good. Consuming spinach will also avoid you from the risks of developing cancer.

7. Pumpkin and Chia Seeds:

Pumpkin seeds and chia seeds contain high amounts of magnesium and this must be added to your regular diet. Just 28 grams of pumpkin seeds contain 150 mg of magnesium which again is high when compared to that of banana and leafy vegetables. Also, these seeds are rich in omega 3 fatty acids, iron and monounsaturated fats. It contains antioxidants that will protect your cells from free radicals that make your body prone to loads of diseases and infections. These seeds also help in reducing cholesterol and preventing breast cancer.

Functions of Magnesium in Your Body:

Magnesium is a healthy mineral that is responsible for more than 600 functions that our body needs to carry out. Some of these functions can be categorised into the following:

  • Creates Energy: This mineral helps in converting food into energy.
  • Forms Proteins: Its builds proteins from amino acids that help break down food.
  • Maintains your Genes: It creates and repairs DNA and RNA.
  • Regulates the Nervous System: It regulates your neurotransmitters that are responsible for sending messages to the brain.

Magnesium for Health:

Magnesium is something that is an important mineral that is needed by your body for a number of functions. Also, it is a healthy mineral that has loads of health benefits over your overall health. Here are some health benefits of consuming magnesium.

1. Reduces Risk of Type 2 Diabetes:

There have been many studies that state that most people with type 2 diabetes have low levels of magnesium in their blood. In simple terms, this means that people with low levels of magnesium in their blood have higher risks of developing diabetes. There have been studies where people suffering from type 2 diabetes consumed more magnesium and it resulted in good blood sugar levels and haemoglobin levels. Thus people who consume a good amount of magnesium have lower risks of developing type 2 diabetes.

2. Fights Depression:

Magnesium plays an integral role in brain function and sets your mood. Recent studies state that most people with lower levels of magnesium are more prone to developing depression. However, recent studies state that there could be a link between depression and magnesium deficiency because of low magnesium in our current food can be the cause of depression among most youngsters.

3. Boosts Your Stamina:

Magnesium boosts your stamina to exercise and helps you perform better. Scientifically speaking, your body needs a minimum of 10% of magnesium in order to boost your bodies performance. So how does this mineral boost your stamina? It’s simple, it helps move blood sugar into your muscles and disposes of lactic acid that helps in building muscles during exercises. So make sure you consume 2 large bananas while exercising. This is because banana has a high source of magnesium in them.

4. Has Anti-Inflammatory Properties:

Low levels of magnesium can lead to chronic inflammation such as obesity and ageing faster. Also, there have been studies that state that people with low levels of magnesium in their blood have higher risks of developing high blood sugar. So all you need to do is to simply add some magnesium to your everyday diet and this will do you good.

5. Reduces Risks of Migraines:

Migraine headaches can be devastating for the person suffering from it. However, severe nausea, sensitivity to light and noise including vomiting are some of the painful symptoms of migraines. Also, you need to add some magnesium-rich foods to your regular diet and this will help in reducing your risks of migraines.


Magnesium is a very important mineral that helps in the normal functioning of the human body. Here are some frequently asked questions that will shed some insight into some of its facets and how this mineral can also be dangerous if it is consumed in excess.

1. What happens if you consume too much magnesium?

Consuming more than 350 mg of magnesium is usually unsafe and taking large amounts could cause medical complications. Some of these medical complications include low blood pressure, shortness in breath, coma or even death. So make sure that you consult a dietitian before you add magnesium foods to your healthy diet.

2. Can magnesium be used to treat asthma?

Magnesium is used to treat asthma, but it is not the first line of treatment that is usually recommended. However, on an emergency basis, magnesium sulfate is used to stop an acute asthma attack. Magnesium sulfate is usually given through intraveneous fluids (IV). This has been used in times of emergency but with budding research on this field, we will get a better insight as the years to come.

3. What if you have low levels of magnesium?

Having low levels of magnesium can cause muscle spasms, loss of appetite and personality changes. Also, this could mean that you could have low levels of potassium too. This phenomenon is called magnesium deficiency and this could be a serious problem if it is not treated.

Magnesium is an important mineral that the body needs in order to function normally. It is, in fact, responsible for about 600 minute and major functions of the human body. Thus, getting the right amount of magnesium will do you good. For this, you will have to consult a dietitian who will prescribe the right amount of magnesium based on your body condition. Also, follow the above-listed magnesium-rich foods and live healthily.


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