Top 10 Sources of Magnesium
Per serving, these foods contain more naturally occurring magnesium than all the rest
Don’t underestimate the importance of magnesium in your diet. The mineral is involved in more than 300 bodily processes, including muscle building, blood sugar control, muscle and nerve function, and blood pressure regulation, according to the National Institutes of Health.
In an 18-year study of 4,000 people, French researchers determined that men with the highest blood levels of magnesium had a 40 percent lower risk of dying than those with the lowest levels. The researchers suggest that this could be because low magnesium levels are associated with greater inflammation, which is linked to both heart disease and cancer. The kicker: Fifty-six percent of the U.S. population is consuming an inadequate amount of magnesium, according to data from the USDA.
The Institute of Medicine recommends that men consume 400 to 420 milligrams of magnesium per day. To make sure you get enough, work these top natural sources into your diet.
10. Swiss Chard
Chard, a leafy green, is great sautéed as a side with grilled steak or chicken. Chop the leaves and stems into 1-inch pieces and sauté them with olive oil and garlic until the leaves wilt and the stems are tender. Season with salt and pepper.
Serving size: ½ cup cooked
Magnesium: 75 mg
9. Almonds
If there’s one snack to always keep on hand, this is it. But if you get bored with eating them out of a can, here’s 6 More Ways to Eat Almonds.
Serving size: 1 ounce, roasted
Magnesium: 76 mg
8. Cashews
Keep a stash of cashews in your desk for mid-afternoon hunger pangs. Not only are they rich in flavor, but they’re also rich in nutrients: one ounce contains 5 grams of protein and 77 milligrams of magnesium.
Serving size: 1 ounce, roasted
Magnesium: 77 mg
7. Spinach
It may not be as trendy as kale, but this green is still a nutritional powerhouse. Use it in a salad or sandwich or try it sautéed with garlic.
Serving size: ½ cup cooked
Magnesium: 79 mg
6. Amaranth
If you’re not familiar with amaranth, it’s time to get acquainted. The ancient grain is higher in fiber and protein than brown rice, is loaded with vitamins, and is a "complete protein," meaning it has all eight essential amino acids. It can be cooked like rice, “popped” like popcorn, or added to soups.
Serving size: ½ cup cooked
Magnesium: 80 mg
5. Mackerel
Don’t be intimidated by oily, “stinky” fish. Mackerel is packed with omega-3s in addition to magnesium, and it’s delicious grilled with olive oil, lemon, and sea salt. Or try this recipe for Mackerel with Miso Broth and Jalapeno Daikon Relish.
Serving size: 3 ounces
Magnesium: 83 mg
4. Sesame Seeds
Sesame seeds are good for more than just topping hamburger buns. These tiny nuggets are rich in iron, copper, manganese, and calcium, in addition to magnesium. You can eat a handful straight out of the jar or add them to entrées, like this Seared Scallops with Miso Butter Recipe.
Serving size: 1 ounce, toasted
Magnesium: 100 mg
3. Salmon
You know salmon is good for you. But if you’re looking for more ways to prepare it, check out The Best Way to Grill Salmon and How to Poach Salmon.
Serving size: 3 ounces
Magnesium: 104 mg
2. Brazil Nuts
Sometimes Brazil nuts get picked over in the can of mixed nuts—but they shouldn’t be. Not only do they contain a hefty dose of magnesium, but they also pack more selenium (a mineral that helps keep sperm cells healthy) than any other food.
Serving size: 1 ounce dried, unblanched
Magnesium: 106 mg
1. Pumpkin Seeds
The seeds are the most nutritious part of the pumpkin. Save them when you carve your annual jack-o-lanterns and roast them in the shell, or buy hulled seeds—called pepitas—at a health food store. The de-shelled version contains double the magnesium per ounce.
Serving size: 1 ounce kernels, roasted
Magnesium: 156 mg
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