5 Of The Best Foods To Eat High In Magnesium

5 Of The Best Foods To Eat High In Magnesium

Magnesium plays an important role in the body. It is essential for approximately 300 biochemical reactions and it helps to stabilize blood sugar levels. It is also necessary for the production of energy. Magnesium deficiency is common and it can lead to serious health problems. Magnesium is an essential part of bone health, as nearly half of all magnesium is contained within the bone. In fact, if you don’t get enough dietary magnesium, your body will leach it from your bones to keep blood levels normal. This can lead to osteoporosis or other bone issues. Magnesium deficiency has also been linked to an increased risk of colorectal cancer.


Today, many foods are fortified with magnesium or it can be found in supplemental form. Here are some foods that are high in magnesium content.

1. Spinach

Spinach is rich in magnesium, calcium, iron, fiber, and vitamins A and C. This green leafy vegetable is a popular ingredient in many smoothie recipes. Be sure to eat raw spinach because cooked spinach loses some of its magnesium content.

2. Almonds

Almonds have a high magnesium content compared to other nuts like walnuts and peanuts. They can be eaten raw or roasted in order to maximize their nutritional value.

3. Black Beans

Black beans are rich in insoluble fiber which supports the digestive system. Additionally, they contain antioxidants that protect against heart disease and cancer.

4. Pumpkin Seeds — Pumpkin seeds are rich in magnesium — 1 ounce provides nearly half of the recommended daily intake. Most varieties of pumpkin seeds have similar amounts of magnesium, so you can enjoy them to your heart’s content!

5. Potatoes

Although not as well known for their high magnesium content as other veggies, potatoes should still be included on your list of foods high in magnesium. A single medium potato (about 5 or 6 ounces) contains about 30 mg of magnesium, which is about 7.5% percent of the recommended daily intake for an adult man.


Anna is an avid blogger with an educational background in medicine and mental health. She is a generalist with many other interests including nutrition, women's health, astronomy and photography. In her free time from work and writing, Anna enjoys nature walks, reading, and listening to jazz and classical music.

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