12 Best Magnesium Rich Foods, Fruits & Vegetables

Magnesium is a mineral essential for maintaining human nutrition. This mineral is required for over 300 biochemical reactions. It helps regulate the nerve and muscle's normal functioning and boost the immune system. Additionally, it controls blood sugar levels in your body, produces necessary protein and energy, maintains heart health and makes bones stronger. Thus, reap all these health benefits by consuming magnesium-rich foods listed down below.

Add these foods with high magnesium mentioned below to your daily diet:

List of Vegetables That Are Rich Sources of Magnesium

1. Spinach

Spinach is one of the high magnesium-rich foods. For example, one cup of cooked spinach contains 157 grams of magnesium, offering 39% of the daily magnesium requirement. Spinach is rich in vitamin A, K and C, iron and manganese. It also consists of essential plant compounds which prevent cell damage and reduce the risk of causing cancer.

2. Swiss Chard

Swiss chard is a good source of magnesium, as one cup of cooked Swiss chard contains 151 milligrams of magnesium, providing 36% of DV (or daily nutritional value). Besides, it is also packed with magnesium, copper, zinc, calcium, sodium, vitamin E  and phosphorus. The antioxidants content such as polyphenols, vitamin C protects cells from damages, and less calorie content makes it ideal to add to your weight loss diet.

3. Lima Beans

One cup of cooked lima beans contains 126 mg of magnesium, serving you approximately 30% of the DV. Besides, it is high in manganese, which has antioxidant properties and promotes excellent metabolism.

4. Acorn Squash

Acorn squash also makes into the list of foods rich in magnesium. One cup of cooked acorn squash provides 88 milligrams of magnesium, offering 21% DV. Besides, it also contains vitamin C, potassium, and fibre. This vegetable has essential plant compounds such as carotenoid antioxidants, which is beneficial for your health and prevent severe diseases such as type 2 diabetes and heart ailments.

5. Artichokes

One of the magnesium-rich foods in the vegetable segment is artichokes, as one medium artichoke delivers 77 milligrams of magnesium, offering 18% of DV. It also has other essential minerals such as phosphorus, iron and potassium. It is rich in antioxidants and lowers LDL cholesterol, and elevates HDL cholesterol in the body.

6. Kale

One cup of cooked kale offers 74 milligrams of magnesium, providing 18% DV. It is low in fat content and high in omega-3 fatty acids, known as alpha-linolenic acid. Besides, it has antioxidants such as polyphenols, beta-carotene, flavonoids and vitamin C that protect from damages caused by free radicals in the body.

List of Fruits That Are Rich Sources of Magnesium

7. Avocado

One medium avocado offers 58 milligrams of magnesium, covering 15% of the daily magnesium requirement for your body. It is a rich source of vitamin B, K, potassium, and monounsaturated fats, which significantly benefits the heart. It consists of fibre as 13 out of 17 grams of carbohydrates comes from the fibre of the avocado, implying lower digestible carbohydrates.

8. Bananas

One banana provides 37 milligrams of magnesium, offering 9% RDI. It is high in the potassium content, reduces blood pressure and lowers the risk of heart diseases. You can also get vitamin C, manganese, and fibre from this fruit. If you have diabetes, ripe bananas may not suit your health due to the higher sugar and carbohydrate content.

9. Guavas

Guavas are also one of the popular magnesium-rich fruits. One cup of guava contains 36 milligrams of magnesium, providing a 9% daily nutritional value of magnesium. This relaxes body muscles and reduces stress and anxiety. It also has vitamin A which helps in improving your eyesight and reduces the risk of cataracts and eye infections.

List of Other Foods That Are Rich Sources of Magnesium

10. Seeds

Add seeds such as pumpkin, chia, flax seeds etc., to your diet as it can provide you with a great source of magnesium. For example, 28 grams of pumpkin seeds provides 150 milligrams of magnesium, nearly 37% of Recommended Daily Intake. Apart from it, seeds contain omega-3 fatty acids, monounsaturated fats and iron. They also consist of high fibre and antioxidants, maintaining a healthy body.

11. Nuts

Nuts, including almonds, cashew, etc., are rich sources of magnesium. For example, 28 grams of cashews consist of 82 milligrams of magnesium, providing a 20% of daily magnesium requirement. Nuts such as pistachios, almonds etc., contain fibre. Most nuts also have monounsaturated fats that regulate blood sugar and cholesterol in patients with diabetes.

12. Dark Chocolate

Dark chocolate is one of the delicious sources of magnesium-rich foods. 28 grams of dark chocolate offers 64 milligrams of magnesium, providing 16% of Recommended Daily Intake. Besides, you can get iron, manganese, copper and prebiotic fibre that promotes gut-friendly bacteria. It has antioxidants that neutralise free radicals and protect against cell damage. Purchase a chocolate product that contains a minimum of 70% or above cocoa solids to reap these health benefits.

The ideal Recommended Daily Intake (RDI) of magnesium is 400-420 milligrams for adult males belonging to the 19 to 51+ age group per day. The daily requirement of magnesium for female adults is 310-320 milligrams. Pregnant women can consume 350-360 milligrams of magnesium per day. Similarly, it is 310 to 320 milligrams daily during the lactation period.

Besides consuming magnesium-rich foods, knowing how magnesium helps keep your body healthy is essential. Thus, take a look the some of its benefits illustrated below:

• Involved in Over Hundreds of Body's Biochemical Reactions: Magnesium is a co-helper in biochemical reactions. Among them is that it converts food into energy that a body requires to function. Moreover, it generates new proteins from amino acids and produces and repairs RNA and DNA, to mention a few.
• Contains Anti-Inflammatory Properties: Magnesium-rich foods such as dark chocolate and fatty fish reduce inflammation and protect the body from falling prey to chronic diseases.
• Lowers Insulin Resistance: People with higher insulin levels that come along with insulin resistance can add magnesium-rich vegetables and fruits to their diet. It is claimed to reduce insulin resistance and is helpful for people with type 2 diabetes and metabolic syndrome.

Bottom Line

If you frequently experience muscle cramps or excessive fatigue, these are some of the tell-tale signs of magnesium deficiency in the body. Accordingly, add these magnesium-rich foods listed above to your daily diet to maintain an overall healthy body.