8 Super Healthy Foods High In Magnesium

Magnesium, often referred to as the “miracle mineral,” plays a vital role in various bodily functions. From supporting muscle and nerve function to regulating blood sugar levels, this mineral is crucial for maintaining overall health. The good news is that you can easily incorporate magnesium-rich foods into your diet. In this article, we’ll explore eight super healthy foods that are not only delicious but also high in magnesium.

Spinach – The Magnesium Powerhouse

Spinach is a leafy green that packs a mighty magnesium punch. Just one cup of cooked spinach provides approximately 157 milligrams of magnesium, making it a fantastic addition to your diet. Whether in salads, smoothies, or sautéed as a side dish, spinach is a versatile and nutritious choice.

Almonds – A Nutty Source of Magnesium

Almonds are not only a tasty snack but also a magnesium-rich option. A quarter-cup of almonds contains around 97 milligrams of magnesium. Grab a handful for a quick and convenient magnesium boost or sprinkle them over your morning oatmeal.

Avocado – Creamy and Magnesium-Packed

Avocado lovers rejoice! This creamy fruit is an excellent source of magnesium, offering approximately 58 milligrams per avocado. Whether you enjoy it in salads, sandwiches, or as a guacamole dip, avocados are a delicious way to increase your magnesium intake.

Black Beans – Fiber and Magnesium Combo

Black beans are a double win when it comes to nutrition. They are not only rich in fiber but also high in magnesium, providing around 120 milligrams per cooked cup. Use black beans in soups, salads, or as a hearty side dish to reap their magnesium benefits.

Bananas – A Sweet and Nutrient-Rich Choice

Bananas are known for their potassium content, but they also offer a moderate amount of magnesium. One medium-sized banana contains approximately 32 milligrams of magnesium. Enjoy them as a snack or slice them onto your cereal for an extra nutrient boost.

Quinoa – The Magnesium-Packed Grain

Quinoa has gained popularity for its nutritional value, and magnesium is one of its star attributes. One cup of cooked quinoa provides around 118 milligrams of magnesium. Use quinoa as a base for salads, stir-fries, or as a side dish for a magnesium-rich meal.

Dark Chocolate – A Delicious Way to Get Magnesium

Yes, you read that right—dark chocolate can be a source of magnesium. A one-ounce serving of dark chocolate with a cocoa content of 70% or higher contains approximately 50 milligrams of magnesium. Enjoy it in moderation as an indulgent way to increase your magnesium intake.

Tofu – A Plant-Based Magnesium Source

For those following a vegetarian or vegan diet, tofu is an excellent plant-based source of magnesium. A half-cup of tofu offers around 37 milligrams of magnesium. Incorporate tofu into stir-fries, salads, or marinate and grill it for a flavorful and magnesium-rich protein option.


Incorporating magnesium-rich foods into your diet is a simple yet impactful way to support your overall health. These eight super healthy foods, from leafy greens like spinach to delicious dark chocolate, offer a variety of tasty options to ensure you meet your magnesium needs. So, whether you’re enjoying a spinach salad or savoring a piece of dark chocolate, you’re nourishing your body and reaping the benefits of this essential mineral.


1. How much magnesium do I need daily?

The recommended daily intake of magnesium varies by age and gender. Generally, adult males need around 400-420 milligrams, while adult females need 310-320 milligrams. It’s best to consult with a healthcare professional for personalized recommendations.

2. Can I take magnesium supplements instead of relying on food sources?

While magnesium supplements are available, it’s generally recommended to obtain nutrients from whole foods whenever possible. A balanced diet that includes magnesium-rich foods can often meet your daily needs.

3. Are there any symptoms of magnesium deficiency to watch out for?

Yes, magnesium deficiency can lead to symptoms like muscle cramps, fatigue, and irregular heartbeat. If you suspect a deficiency, it’s advisable to consult with a healthcare provider for proper evaluation and guidance.

4. Can I overconsume magnesium from food sources?

It’s unlikely to overconsume magnesium from natural food sources, as the body typically regulates its absorption. However, excessive magnesium intake from supplements may lead to digestive issues or other complications.

5. Are there any interactions between magnesium and medications?

Magnesium can interact with certain medications, so if you’re taking any prescription drugs, it’s essential to discuss magnesium supplements or dietary changes with your healthcare provider to avoid potential interactions.

Victorine Jardine, a M.Sc. Part 1 student with 3 years of content writing experience, is a specialist in Health (Weight Loss, Fat Burn Food etc.), Astrology and pets topics. With a deep love for animals, Jardine also provides informative content on pet care, behavior, and the bond between humans and their furry companions. Know the enchanting worlds of zodiac signs and pets through Victorine Jardine's engaging writing.

Leave a Comment