Top 15 Magnesium-Rich Foods

An essential mineral for the functioning of human body, the benefits of magnesium includes keeping the bones strong, maintaining a steady heart beat, aiding in weight loss, maintaining proper blood glucose levels, preventing kidney stones, regulating blood pressure, controlling anxiety as well as restlessness, reducing migraine attacks and regulating the sleeping cycle. Magnesium also helps in absorbing and regulating the levels of other essential minerals like calcium, zinc, copper and potassium. Proper intake of the mineral is important during pregnancy to ensure good health of the mother and baby.

Magnesium deficiency symptoms include  weakness in muscles, leg cramps (common during pregnancy), lack of appetite, constipation, abnormal heart rhythm, nausea, dizziness, poor memory, insomnia, depression and so on. Some studies have also shown an association between a deficiency of the mineral and autism.

What foods are high in magnesium

1) Flaxseed

Containing the highest levels of magnesium, 100gm of flaxseed has 392 mg of the mineral. Their sweet taste makes them to be used as toppings in desserts, salads and ice cream, as well as for making muffins, biscuits and cakes.

2) Brazil nuts

The amount of magnesium present in 100g Brazil nuts is 376g. Being consumed in their roasted, salted or sweetened form, they are added in fruit salads, vegetable dishes, desserts and soups to enhance the flavor.

3) Sesame seeds

Three hundred and fifty-one milligrams of magnesium is present in 100gm whole dried sesame seeds. In Europe, they are popularly used for manufacturing margarine. Sesame seeds are also sprinkled over biscuits, cakes, breads and salads. Tahini or sesame seed paste is made from dry, roasted sesame seeds.

4) Poppy Seeds

The highly nutritious seeds have 347 mg magnesium per 100gm serving, therefore being a good source of magnesium. They can be added in curries or used as a spread on breads and toasts. These seeds are also popularly used in biscuits, cakes, sweet breads, rolls, bagels and for stuffing.

5) Coriander seeds

Coriander seeds have high magnesium levels with 100 gm of the seeds containing 330 mg of it. The seeds as well as the leaves are used as an aromatic spice in Indian, Chinese and European cuisine. When used in sausages, sweet breads and cakes, they enhance their flavor.

6) Dark Chocolate

Dark chocolate is another magnesium high food, containing 327 mg of this useful mineral in 100 gm measurement. When consumed in small amounts they ensure a good heart health.

7) Sunflower Seeds

Hundred gram serving of this healthy snack contains 325 mg of magnesium. These seeds, eaten roasted or salted, add a crunchy taste to salads. Sunflower seeds are also sprinkled over sautéed vegetables and various rice dishes. They are also added in cakes and other baked goods and are used for making sun butter.

8) Cashew

Cashew, having 292 mg magnesium content per 100 gm, is a popular snack in its roasted sweet or salted form. It is also used in garnishing different desserts, vegetables and rice dishes.

9) Soybean

Hundred grams of this nutritious legume is rich in 280 mg of magnesium. Roasted soybeans served half a cup daily provide most of the daily requirement of magnesium. They are popularly used in spicy bean dishes and can also be added in soups and other vegetable dishes.

10) Almonds

These tasty nuts are consumed raw, roasted, salted or sweetened with 100 gm of almond containing 263 mg magnesium. They are often sprinkled on desserts or added to various vegetable and rice dishes, mainly in the Middle East. Popularly added in cookies, cakes, chocolates and biscuits, the nuts are also used for making almond butter.

11) Pumpkin seeds

This healthy snack has 262 mg of magnesium per 100 gm serving in its raw form while hundred grams of the seeds roasted with salt have a magnesium content of 550 mg. They are consumed as a snack in their raw, roasted or sweetened form. These seeds are sprinkled over fruit or vegetable salads and used in various baked goods.

12) Raw Pine nuts

Raw pine nuts have a magnesium content of 251 mg per 100 gm .They are sprinkled over salads and used in making biscuits, granolas, cookies, chocolates and ice cream. Popularly eaten in their roasted, salted or sweetened form, pine nuts are also used for producing a healthy cooking oil.

13) Quinoa

Another food with a high magnesium content, this gluten-free grain crop forms a good substitute for rice, supplementing half of the daily requirement of the mineral. Hundred grams of quinoa has a magnesium content of 197 mg. When mixed with oat, wheat, maize or any other cereal flour, it increases the protein content in food. It is commonly used in porridge and pudding, thus forming a good option for breakfast.

14) Peanuts

Peanuts form a healthy snack with 100 gm of it having 168 mg of magnesium. These nuts are eaten in roasted, toasted, salted or sweetened form. They are widely used to add flavor to salads, desserts, biscuits, ice-creams and in making peanut butter and peanut milk.

15) Black Beans

The magnesium content in 100 gm of these nutritious legumes is 160 mg. Being effective for digestion, it is eaten as a side dish or added to soups, salads or various other dishes.

List of other foods rich in magnesium

Vegetables

Scotch kale	Spinach	Okra
Broccoli	Sweet potato	Artichoke
Savoy cabbage	Cucumber	Sweet corn
Beet greens	Peas	Butter nut squash

Fruits

Avocado	Banana	Blackberries
Raspberries	Jackfruit	Watermelon
Guava	Grapefruit	Passion fruit
Pineapple	Papaya	Dates

Nuts and Seeds

Squash seeds	Pecan	Buckwheat
Dried lotus seeds	Chestnuts	Pistachio
Macadamia nut	Chia	Walnut

Fish

Salmon	Tuna	Cuttlefish
Sablefish	Halibut	Mackerel

Other foods with high magnesium content include whole milk, dill weed, coffee, wild rice, molasses, cornmeal (yellow or white), coffee, whole white bread, lentils, seaweed, tofu, brown rice and so on. More research is going on to determine the health benefits of magnesium further.