Magnesium is an essential mineral that plays a critical role in hundreds of bodily functions. From maintaining healthy bones and muscles to regulating blood sugar and blood pressure, magnesium is indispensable for overall well-being. Many people don’t get enough magnesium through their diet alone, making it crucial to understand What Food Has Magnesium and how to incorporate these sources into your daily meals.
Why Magnesium Matters for Your Health
Magnesium is a true multitasker in the human body. Approximately 60% of the body’s magnesium supply is stored in our bones, highlighting its vital role in skeletal strength and health. The remaining amount is distributed throughout soft tissues, including organs like the liver, muscles, heart, and kidneys, as well as the intracellular fluid within these tissues.
Within this intracellular fluid, magnesium is a key player in over 300 biochemical reactions. These reactions are fundamental to various bodily processes, including:
- Protein Synthesis: Magnesium is essential for building and repairing tissues by facilitating protein production.
- Calcium Balance: It works in tandem with calcium to maintain healthy bone density and nerve function.
- Vitamin D Formation: Magnesium is required for the body to effectively utilize vitamin D.
- Muscle Contraction and Relaxation: It’s crucial for proper muscle function, preventing cramps and spasms.
- Heart Rhythm Regulation: Magnesium helps maintain a steady and healthy heartbeat.
- Blood Sugar (Glucose) Control: It plays a role in insulin sensitivity and blood glucose management.
- Immune System Support: Magnesium is vital for a robust and responsive immune system.
Ensuring adequate magnesium intake through food sources high in magnesium is not just about preventing deficiencies, but about proactively supporting these crucial bodily functions.
How Much Magnesium Do You Need Daily?
The recommended daily intake of magnesium varies slightly based on age and gender. In the UK, the guidelines suggest 300mg for men and 270mg for women. However, individual needs can vary, and factors like activity level, stress, and certain health conditions can influence magnesium requirements.
While it’s important to meet these recommendations, it’s equally important to understand that getting magnesium from food is generally safe and beneficial.
Can You Consume Too Much Magnesium from Food?
Generally, it’s difficult to consume excessive magnesium from food alone. The body is remarkably efficient at regulating magnesium levels, and any excess magnesium from dietary sources is typically excreted by the kidneys through urine. This natural regulatory mechanism helps prevent magnesium overload when you focus on food rich in magnesium.
However, it’s worth noting that excessive intake of magnesium supplements can lead to gastrointestinal issues such as diarrhea, nausea, and stomach cramps. It is generally advised not to exceed a daily intake of 400mg from supplements without consulting a healthcare professional. This is why prioritizing magnesium rich foods is a safer and more sustainable approach to meeting your daily needs.
Top Food Sources of Magnesium: A Dietary Guide
While magnesium is present in a variety of foods, including green leafy vegetables, nuts, and seeds, achieving the recommended daily intake solely through diet can be challenging for some, especially if dietary variety is limited. Nutritional surveys have indicated that low magnesium levels are prevalent, particularly among young adults and women. Factors like high caffeine intake and excessive zinc supplementation can also hinder magnesium absorption.
To ensure you’re getting enough of this vital mineral, focus on incorporating a diverse range of foods high in magnesium into your regular diet. Here are some of the top food groups and specific examples to include:
1. Seeds: Nutrient Powerhouses of Magnesium
Seeds are nutritional powerhouses, packing all the essential nutrients a plant needs to germinate and grow. This concentrated nutrition makes them excellent sources of magnesium and other beneficial compounds. When considering what food has magnesium, seeds should be high on your list.
Amount of magnesium per 100g:
- Flaxseed – 392mg
- Sesame seeds – 370mg
- Chia seeds – 335mg
- Pumpkin seeds – 270mg
How to boost your intake:
- Add flaxseeds to your morning oatmeal or yogurt.
- Sprinkle sesame seeds on salads or stir-fries.
- Incorporate chia seeds into smoothies or overnight oats.
- Snack on pumpkin seeds or use them as a salad topping.
- Explore recipes featuring tahini (sesame seed paste), flaxseeds, pumpkin, and chia.
2. Nuts: Convenient and Magnesium-Packed Snacks
Convenient, delicious, and nutrient-dense, nuts are an excellent snack and a valuable component of a balanced diet. Despite their higher fat content, nuts contribute essential nutrients, including a significant amount of magnesium. Different types of nuts offer varying nutritional profiles, making it beneficial to include a variety in your diet to maximize magnesium intake from magnesium food sources.
Amount of magnesium per 100g:
- Almonds – 270mg
- Brazil nuts – 254mg
- Cashews – 250mg
- Hazelnuts – 160mg
- Walnuts – 160mg
How to boost your intake:
- Enjoy a handful of nuts as a midday snack.
- Add sliced almonds to your breakfast cereal or yogurt.
- Incorporate cashews into stir-fries or curries.
- Make your own almond butter or hazelnut spread.
- Include walnuts in salads or baked goods.
- Start your day with muesli containing apricots and hazelnuts or almond butter on whole-wheat toast.
3. Beans and Legumes: Plant-Based Protein and Magnesium
While often mistaken for a nut, peanuts are actually legumes and are a particularly noteworthy source of magnesium within this food group. Legumes are excellent sources of plant-based protein, fiber, and a wide array of vitamins and minerals. Including beans and legumes is a great way to diversify your intake of dietary magnesium.
Amount of magnesium per 100g:
- Peanuts – 210mg
- Edamame – 61mg
- Tofu (soybeans) – 23mg
- Chickpeas (canned) – 37mg
- Pinto beans (canned) – 32mg
- Kidney beans (canned) – 30mg
- Red lentils (boiled) – 26mg
How to boost your intake:
- Snack on roasted peanuts or edamame.
- Incorporate tofu into stir-fries or salads.
- Add chickpeas to salads, soups, or hummus.
- Make chili with kidney beans or pinto beans.
- Use red lentils in soups or stews.
- Try recipes featuring peanut butter, edamame, chickpeas, pinto beans, and red lentils.
4. Green Leafy Vegetables: A Classic Magnesium Source
Often highlighted as a good source of magnesium, green leafy vegetables, especially darker varieties like spinach and chard, offer a valuable contribution to your daily magnesium intake. When considering foods that have magnesium, don’t overlook these nutrient-rich greens.
Amount of magnesium per 100g:
- Spinach (boiled) – 112mg
- Chard (boiled) – 86mg
- Rocket (raw) – 28mg
How to boost your intake:
- Add spinach or chard to smoothies or omelets.
- Sauté spinach or chard as a side dish.
- Use rocket in salads or as a pizza topping.
- Incorporate leafy greens into recipes like curried spinach eggs, chard and sweet potato stew, or rocket pesto.
5. Grains: Whole Grains Contribute to Magnesium Levels
Whole grains such as wheat, barley, rice, and pseudo-grains like quinoa are useful sources of magnesium. Choosing whole grain options over refined grains not only increases your magnesium intake but also provides additional fiber and other beneficial nutrients, making them important magnesium sources in a balanced diet.
Amount of magnesium per 100g:
- Quinoa (boiled) – 64mg
- Wholegrain brown rice (boiled) – 48mg
- Bulgur wheat (boiled) – 32mg
- Barley (boiled) – 22mg
How to boost your intake:
- Choose brown rice or quinoa over white rice or pasta.
- Use bulgur wheat in salads like tabbouleh.
- Add barley to soups or stews.
- Explore recipes featuring quinoa, brown rice, bulgur wheat, and barley.
6. High Cocoa Dark Chocolate: A Delicious Magnesium Treat
High cocoa dark chocolate is not only a delicious treat but also a source of beneficial plant compounds called polyphenols. These compounds offer various health benefits, including mood enhancement, brain function support, and heart health promotion. Furthermore, dark chocolate is a good source of magnesium and other valuable minerals like iron, copper, and manganese. To maximize the benefits, opt for dark chocolate with at least 85% cocoa solids when seeking foods high in magnesium.
Amount of magnesium per 100g:
- Dark high cocoa chocolate – 89mg
How to boost your intake:
- Enjoy a square or two of dark chocolate as a dessert.
- Add dark chocolate shavings to oatmeal or yogurt.
- Incorporate dark chocolate into recipes like chili.
7. Fruit: Bananas and Avocados Offer Magnesium
While not as concentrated in magnesium as some other food groups, certain fruits like bananas and avocados still contribute to your daily intake. These fruits also offer other essential nutrients and are a healthy addition to any diet, providing variety in food sources of magnesium.
Amount of magnesium per 100g:
- Banana – 27mg
- Avocado – 25mg
How to boost your intake:
- Eat a banana as a snack or add it to smoothies.
- Include avocado in salads, sandwiches, or guacamole.
- Try recipes featuring bananas and avocados.
8. Fish and Seafood: Magnesium and Other Essential Minerals
Fish and seafood are not only excellent sources of protein and omega-3 fatty acids but also contribute to your magnesium intake. They also provide other important minerals like iodine, making them valuable additions to a balanced diet when looking for what food has magnesium.
Amount of magnesium per 100g:
- Sardines (canned) – 46mg
- Tuna (baked) – 41mg
- Prawns (cooked) – 36mg
- Salmon (farmed) – 31mg
- Cod (baked) – 30mg
How to boost your intake:
- Include fish or seafood in your meals a few times a week.
- Enjoy sardines on whole-wheat toast for lunch.
- Add tuna to salads or sandwiches.
- Grill, bake, or pan-fry salmon, cod, or prawns.
- Explore recipes featuring sardines, tuna, prawns, salmon, and cod.
Incorporate Magnesium-Rich Foods for Optimal Health
By understanding what food has magnesium and actively incorporating these diverse food sources into your daily diet, you can ensure you’re meeting your magnesium needs and supporting your overall health and well-being. Remember to prioritize whole, unprocessed foods and aim for a varied and balanced dietary pattern to reap the full benefits of magnesium and other essential nutrients.
Related Articles:
- Health benefits of magnesium
- Best calcium-rich foods
- Do supplements work?
- Nutrients every woman needs
- Best magnesium supplements
Recipe Inspiration:
- Cashew chicken
- Thai pork & peanut curry
- Spinach rice
- Japanese-style brown rice
- Smoked paprika paella with cod & peas
- Pomegranate chicken with almond couscous
- Chickpea, spinach & almond butter bowl
- Creamy salmon, prawn & almond curry
This content was reviewed on 4 March 2024 by Kerry Torrens.
[Emer Delaney BSc (Hons), RD](https://www.myprivatediet.com/) has an honours degree in Human Nutrition and Dietetics from the University of Ulster. She has worked as a dietitian in some of London’s top teaching hospitals and is currently based in Chelsea.
[Kerry Torrens](/author/kerrytorrens) is a qualified Nutritionist (MBANT) with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.
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