If you have been wondering which foods are rich in magnesium, the options are both abundant and convenient. We are very glad to share with you 10 top magnesium-rich foods that can help you overcome magnesium deficiency or increase your magnesium intake without taking magnesium supplements.  As already discussed in our previous article, magnesium has numerous crucial functions which makes it an important nutrients for your health! Read on and find out magnesium rich foods to improve your intake of the mineral:




Leafy Greens

Whether from land or sea, leafy greens such as Kale, Swiss chard, collard greens, and spinach are great sources of magnesium. but don’t overlook kelp and other seaweeds.

Image result for leafy greens hd


Nuts and seeds

Peanuts, almonds, pistachios, sunflower seeds, walnuts, cashews, and pecans are all great sources of magnesium. Nuts and seeds are richest in magnesium when eaten whole, but butters and flours made from them also contain healthy amounts of the mineral. An ounce of cashews or almonds has about 75 to 80 mg of magnesium. Pumpkin seeds are exceptionally high in magnesium: 2 tablespoons contain 74 mg. 


Image result for nuts and seeds hd


Read Also: Is Coconut Water Actually Good For You?


Dark Chocolate

(Yes you read right.) A yummy way to get your magnesium, but be sure to buy a top quality block of chocolate and watch out for the sugar content. If you are not able to stop at one square then this may not be the best way for you to include more magnesium into your diet. However, Paired with fresh fruit, dark chocolate makes a decadent and healthy after-dinner dessert.

Image result for dark chocolate hd


Whole Grains

Whole grains are also a part of magnesium rich foods. It’s always better to choose whole grain foods over the refined type, because it will provide you with a lot more fibre and essential nutrients, including magnesium. If you ate a 100g serving of brown rice, for example, you would be getting 44mg of magnesium. Other whole grain foods that are high in magnesium are oats, buckwheat, quinoa and millet.

Image result for whole grains



One cup of fresh blackberries contains 29mg of magnesium.

Image result for blackberries hd



Okra provide almost 60 milligrams(mg) of magnesium per cup. High in vitamin A, vitamin C, vitamin B6, and iron, it boosts your immune system and fights oxidative damage.

Image result for okra hd



It contain 58mg of magnesium. Healthy fats present in avocados are great for heart and brain health and actually contain more potassium than bananas.

Image result for Avocado hd



One banana gives you 32mg of magnesium. Adding a banana to your breakfast lineup will help you to really get on your way to the total that you need each day.

Image result for Bananas hd



Mackerel, salmon are also rich in magnesium. In addition to being rich in magnesium, these fatty fish are also loaded with heart healthy omega-3 fatty acids. 

Image result for Mackerel, salmon hd



Enjoy fresh watermelon and tackle your magnesium deficiency. One cup of cubed watermelon has 15mg of magnesium.

Image result for Watermelon one cup hd



Legumes, such as kidney-beans, lentils and black beans, are also rich in magnesium and soybeans are the best of all. Just half a cup of roasted soybeans would provide nearly half of your daily amount of magnesium. Soybeans are also a great source of protein, fibre and other essential vitamins and minerals.

Image result for Soybeans hd



In the U.S., the Recommended Dietary Allowance for magnesium is 400-420 mg/day for men and 310-320 mg/day for women.


Contact us via our email(makmigrofarms@gmail.com) or inbox us on facebook to help you advertise your agricultural produce or products to the world. 


Remember to kindly Share this article to others on the platforms below ↓.

…healthy foods, healthy lives.