Top 10 High Magnesium Foods You Can't Miss
Magnesium is an essential mineral required by the body for maintaining normal muscle and nerve function, keeping a healthy immune system, maintaining heart rhythm, and building strong bones. Magnesium is also involved in at least 300 biochemical reactions in the body. A deficiency in magnesium can lead to muscle spasms, cardiovascular disease, diabetes, high blood pressure, anxiety disorders, migraines, osteoporosis, and cerebral infarction. Conversely, consuming too much magnesium typically causes diarrhea as the body attempts to excrete the excess. High magnesium foods include dark leafy greens, nuts, seeds, fish, beans, whole grains, avocados, yogurt, bananas, dried fruit, dark chocolate, and more. The current daily value (DV) for magnesium is 400mg.
Below is a list of high magnesium foods, for more, see the extended lists of high magnesium foods by nutrient density, magnesium rich foods, vegetables high in magnesium, and fruits high in magnesium.
#1: Dark Leafy Greens (Raw Spinach)
| Magnesium in 100g | 1 Cup Raw (30g) | 1 Cup Cooked (180g) |
| 79mg (20% DV) | 24mg (6% DV) | 157mg (39% DV) |
Other Greens High in Magnesium (%DV per cup cooked): Swiss Chard (38%), Kale (19%), Collard Greens (13%), and Turnip Greens (11%).
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#2: Nuts and Seeds (Squash and Pumpkin Seeds)
| Magnesium in 100g | 1/2 Cup (59g) | 1 Ounce (28g) |
| 534mg (134% DV) | 325mg (81% DV) | 150mg (37% DV) |
Other Nuts and Seeds High in Magnesium (%DV per 1/2 cup): Sesame Seeds (63%), Brazil Nuts (63%), Almonds (48%), Cashews (44% DV), Pine nuts (43%), Mixed Nuts (39%), and Peanuts (31%), Pecans (17%), Walnuts (16%).
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#3: Fish (Mackerel)
| Magnesium in 100g | Per 3oz Fillet (85g) |
| 97mg (24% DV) | 82mg (21% DV) |
Other Fish High in Magnesium (%DV per 3oz fillet (85g)): Pollock (18% DV), Turbot (14% DV), Tuna (14% DV), and most other fish at an average of 8% DV.
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#4: Beans and Lentils (Soy Beans)
| Magnesium in 100g | 1 Cup Cooked (172g) |
| 86mg (22% DV) | 148mg (37% DV) |
Other Beans and Lentils High in Magnesium (%DV per cup cooked): White Beans (28%), French Beans (25%), Black-eyed Peas (23%), Kidney Beans (21%), Chickpeas (Garbanzo) (20%), Lentils (18%), Pinto Beans (16%).
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#5: Whole Grains (Brown Rice)
| Magnesium in 100g | 1 Cup Cooked (195g) |
| 44mg (11% DV) | 86mg (21% DV) |
Other Whole Grains High in Magnesium (%DV per cup cooked): Quinoa (30%), Millet (19%), Bulgur (15%), Buckwheat (13%), Wild Rice (13%), Whole Wheat Pasta (11%), Barley (9%), Oats (7%).
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#6: Avocados
| Magnesium in 100g | 1 Avocado (201g) | 1/2 Cup Pureed (115g) |
| 29mg (7% DV) | 58mg (15% DV) | 33mg (9% DV) |
An average avocado provides 322 calories, half a cup pureed contains 184 calories.
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#7: Low-Fat Dairy (Plain Non Fat Yogurt)
| Magnesium in 100g | 1 Cup (245g) |
| 19mg (5% DV) | 47mg (12% DV) |
Other Dairy Foods High in Magnesium: 1 cup (246g) of 2% fat milk provides 10% DV. A 1 ounce (28g or 2 cubic inches) slice of swiss cheese provides 3% DV.
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#8: Bananas
| Magnesium in 100g | 1 Medium (118g) | 1 Cup Slices (150g) |
| 27mg (7% DV) | 32mg (8% DV) | 41mg (10% DV) |
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#9: Dried Fruit (Figs)
| Magnesium in 100g | 1/2 Cup (75g) | 1 Fig (8g) |
| 68mg (17% DV) | 51mg (13% DV) | 5mg (1% DV) |
Other Dried Fruit High in Magnesium (%DV per 1/2 cup): Prunes (11%), Apricots (10%), Dates (8%), and Raisins (7%).
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#10: Dark Chocolate
| Magnesium in 100g | 1 Square (29g) | 1 Cup Grated (132g) |
| 327mg (82% DV) | 95mg (24% DV) | 432mg (108% DV) |
1 square of dark chocolate provides 145 calories.
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Click each heading for more info...
▼ The Top 10 High Magnesium Foods by Nutrient Density (Magnesium per Gram)
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Other Magnesium Rich Foods
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▼ Vegetables High in Magnesium
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▼ Fruits High in Magnesium
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▼ Health Benefits of Magnesium
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- Regulation of Blood Pressure - Diets high in fruits and vegetables provide both magnesium and potassium which are consistently
associated with reduced blood pressure.3-5
- Reduced Risk of Type II Diabetes - Magnesium is involved in carbohydrate metabolism and the bodies use of insulin.6
Studies show that individuals with type II diabetes have low levels of magnesium in their blood.7 Correcting this lack
of magnesium may help increase sensitivity to insulin and prevent type II diabetes.8
- Reduced Risk of Heart Attack and other Cardiovascular Diseases - Because magnesium is associated with regulation of blood pressure
and lower risk of diabetes, it follows that it also reduces risk of cardiovascular disease.9 Elevated levels of magnesium
in the blood has been associated with reduced risk of heart attack and stroke.10-12
- Reduced Risk of Osteoporosis - Magnesium plays a role in calcium metabolism and hormones which regulate calcium and may help
to protect against osteoporosis.7,13 Several studies support that increased magnesium intake increases bone health.7,14
- Reduced Frequency of Migraine Headaches (*Controversial) - Studies show that individuals who have frequent migraine headaches
have lower levels of magnesium than other individuals.15 There is conflicting evidence as to whether increased intake
of magnesium will reduce the frequency of migraines.15-18
- Alleviation of Premenstrual Syndrome (PMS) - Studies suggest that consuming higher amounts of magnesium, perhaps in
conjunction with
vitamin B6,
helps to alleviate bloating, insomnia, leg swelling, weight gain, breast tenderness, and other
symptoms associated with PMS.19
▼ Factors which Affect Magnesium Absorption
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- Fermentable carbohydrates like those found in grains, dairy, and fruit enhance the absorption of mangesium.37
- Foods with protein enhance the absorption of magnesium and calcium.38
- Eating foods high in insoluble fiber, or taking supplemental dietary fiber, is likely to hinder magnesium absorption.37
- Phytates, found in vegetables, grains, seeds, and nuts may slightly hinder magnesium absorption, however, the soluble fiber, and fermentable carbohydrates found in these foods likely counteracts this effect, making most plant foods a great source of magnesium.37
- Foods high in oxalates, such as spinach, leafy greens, nuts, tea, coffee and cacao also reduce magnesium absorption. Cooking reduces oxalic acid, so cooking spinach and other greens is better than eating them raw (in terms of magnesium absorption).35
▼ High Risk Groups for a Magnesium Deficiency
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- Long distance athletes - People who exercise over long distances lose electrolytes via sweat and need to replenish their sodium, potassium, magnesium, and phosphorus levels.
- Dehydration - People who consume excess alcohol, or suffer diarrhea, or can be otherwise dehydrated need to replenish their sodium, potassium, magnesium, and phosphorus levels.
-
People with Gastrointestinal Disorders - Most magnesium is absorbed through the colon so people with gastrointestinal disorders
like Crohn's disease are at high risk for a magnesium deficiency.19,20
- People with Poor Functioning Kidneys - The kidneys should be able to regulate magnesium in the blood,
excreting less when stores are low, however, excessive loss of magnesium through urine can occur to people on specific medications,
poorly managed diabetes, and alcoholics.21-29
- The Elderly - As we age the amount of magnesium we absorb decreases as the amount we excrete increases.7
- People Consuming high amounts of Fiber - Eating large amounts of fiber has been shown to interfere with the bodies ability
to use magnesium. However, more research needs to be done to confirm how much fiber affects magnesium.30,31
- People on a low protein diet (*Controversial) - Eating less than 30 grams of protein a day may adversely affect magnesium utilization.
32
- People taking Certain Medications23,25,33,34,36
- Proton Pump Inhibitors: Prescription PPIs include Nexium (esomeprazole magnesium), Dexilant (dexlansoprazole), Prilosec (omeprazole), Zegerid (omeprazole and sodium bicarbonate), Prevacid (lansoprazole), Protonix (pantoprazole sodium), AcipHex (rabeprazole sodium), Vimovo, Prilosec OTC (omeprazole), Zegerid OTC (omeprazole and sodium bicarbonate), and Prevacid 24HR (lansoprazole)36
- Diuretics: Lasix, Bumex, Edecrin, and hydrochlorothiazide
- Antibiotics: Gentamicin, and Amphotericin
- Anti-neoplastic (Cancer) medication: Cisplatin
- Zinc Supplements
▼ Recipes High in Magnesium
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▼ Warnings
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- Nuts, seeds, dark chocolate, and molasses are
high calorie foods and should be
eaten in moderate amounts by people with a high body mass index.
- Dark chocolate, spinach, and almonds are high in oxalates which may inhibit some magnesium absorption.35 These foods however, are still good sources of magnesium.
- Brazil nuts are very high in selenium. Excess selenium can lead to diarrhea, bad breath, and even hair loss.
▼ Comments
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▼ References
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- USDA National Nutrient Database for Standard Reference, Release 25.
- Office Of Dietary Supplements Fact Sheet
- Appel LJ. Nonpharmacologic therapies that reduce blood pressure: A fresh perspective. Clin Cardiol 1999;22:1111-5.
- Simopoulos AP. The nutritional aspects of hypertension. Compr Ther 1999;25:95-100.
- Appel LJ, Moore TJ, Obarzanek E, Vollmer WM, Svetkey LP, Sacks FM, Bray GA, Vogt TM, Cutler JA, Windhauser MM, Lin PH, Karanja N. A clinical trial of the effects of dietary patterns on blood pressure. N Engl J Med 1997;336:1117-24.
- Saris NE, Mervaala E, Karppanen H, Khawaja JA, Lewenstam A. Magnesium: an update on physiological, clinical, and analytical aspects. Clinica Chimica Acta 2000;294:1-26.
- Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes: Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride. National Academy Press. Washington, DC, 1999.
- Paolisso G, Sgambato S, Gambardella A, Pizza G, Tesauro P, Varricchio H, D'Onofrio F. Daily magnesium supplements improve glucose handling in elderly subjects. Am J Clin Nutr 1992;55:1161-7.
- Altura BM and Altura BT. Magnesium and cardiovascular biology: An important link between cardiovascular risk factors and atherogenesis. Cell Mol Biol Res 1995;41:347-59.
- Ford ES. Serum magnesium and ischaemic heart disease: Findings from a national sample of US adults. Intl J of Epidem 1999;28:645-51.
- Liao F, Folsom A, Brancati F. Is low magnesium concentration a risk factor for coronary heart disease? The Atherosclerosis Risk in Communities (ARIC) Study. Am Heart J 1998;136:480-90.
- Ascherio A, Rimm EB, Hernan MA, Giovannucci EL, Kawachi I, Stampfer MJ, Willett WC. Intake of potassium, magnesium, calcium, and fiber and risk of stroke among US men. Circulation 1998;98:1198-204.
- Elisaf M, Milionis H, Siamopoulos K. Hypomagnesemic hypokalemia and hypocalcemia: Clinical and laboratory characteristics. Mineral Electrolyte Metab 1997;23:105-12.
- Xing JH and Soffer EE. Adverse effects of laxatives. Dis Colon Rectum 2001;44:1201-9.
- Mauskop A, Altura BM. Role of magnesium in the pathogenesis and treatment of migraines. Clin Neurosci. 1998;5(1):24-27.
- Peikert A, Wilimzig C, Kohne-Volland R. Prophylaxis of migraine with oral magnesium: results from a prospective, multi-center, placebo-controlled and double-blind randomized study. Cephalalgia. 1996;16(4):257-263.
- Pfaffenrath V, Wessely P, Meyer C, et al. Magnesium in the prophylaxis of migraine--a double-blind placebo-controlled study. Cephalalgia. 1996;16(6):436-440.
- Wang F, Van Den Eeden SK, Ackerson LM, Salk SE, Reince RH, Elin RJ. Oral magnesium oxide prophylaxis of frequent migrainous headache in children: a randomized, double-blind, placebo-controlled trial. Headache. 2003;43(6):601-610.
- Bendich A. The potential for dietary supplements to reduce premenstrual syndrome (PMS) symptoms. J Am Coll Nutr. 2000;19(1):3-12.
- Rude RK. Magnesium deficiency: A cause of heterogeneous disease in humans. J Bone Miner Res 1998;13:749-58.
- Rude KR. Magnesium metabolism and deficiency. Endocrinol Metab Clin North Am 1993;22:377-95.
- Kelepouris E and Agus ZS. Hypomagnesemia: Renal magnesium handling. Semin Nephrol 1998;18:58-73.
- Ramsay LE, Yeo WW, Jackson PR. Metabolic effects of diuretics. Cardiology 1994;84 Suppl 2:48-56.
- Kobrin SM and Goldfarb S. Magnesium Deficiency. Semin Nephrol 1990;10:525-35.
- Lajer H and Daugaard G. Cisplatin and hypomagnesemia. Ca Treat Rev 1999;25:47-58.
- Tosiello L. Hypomagnesemia and diabetes mellitus. A review of clinical implications. Arch Intern Med 1996;156:1143-8.
- Paolisso G, Scheen A, D'Onofrio F, Lefebvre P. Magnesium and glucose homeostasis. Diabetologia 1990;33:511-4.
- Elisaf M, Bairaktari E, Kalaitzidis R, Siamopoulos K. Hypomagnesemia in alcoholic patients. Alcohol Clin Exp Res 1998;22:244-6.
- Abbott L, Nadler J, Rude RK. Magnesium deficiency in alcoholism: Possible contribution to osteoporosis and cardiovascular disease in alcoholics. Alcohol Clin Exp Res 1994;18:1076-82.
- Rude RK, Shils ME. Magnesium. In: Shils ME, Shike M, Ross AC, Caballero B, Cousins RJ, eds. Modern Nutrition in Health and Disease. 10th ed. Baltimore: Lippincott Williams & Wilkins; 2006:223-247.
- Food and Nutrition Board, Institute of Medicine. Magnesium. Dietary Reference Intakes: Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride. Washington D.C.: National Academy Press; 1997:190-249.
- Schwartz R, Walker G, Linz MD, MacKellar I. Metabolic responses of adolescent boys to two levels of dietary magnesium and protein. I. Magnesium and nitrogen retention. Am J Clin Nutr. 1973;26(5):510-518.
- Shils ME. Magnesium. In Modern Nutrition in Health and Disease, 9th Edition. (edited by Shils, ME, Olson, JA, Shike, M, and Ross, AC.) New York: Lippincott Williams and Wilkins, 1999, p. 169-92.
- Spencer H, Norris C, Williams D. Inhibitory effects of zinc on magnesium balance and magnesium absorption in man. J Am Coll Nutr. 1994;13(5):479-484.
- Torsten Bohn, Lena Davidsson*, Thomas Walczyk and Richard F. Hurrel Fractional magnesium absorption is signi?cantly lower in human subjects from a meal served with an oxalate-rich vegetable, spinach, as compared with a meal served with kale, a vegetable with a low oxalate content.
Laboratory for Human Nutrition, Institute of Food Science and Nutrition, Swiss Federal Institute of Technology, Zurich, Switzerland (Received 27 May 2003 – Revised 7 November 2003 – Accepted 28 November 2003
- FDA Drug Safety Communication: Low magnesium levels can be associated with long-term use of Proton Pump Inhibitor drugs (PPIs)
- Charles Coudray, Christian Demigné, and Yves Rayssiguier. Effects of Dietary Fibers on Magnesium Absorption in Animals and Humans. J. Nutr. January 1, 2003 vol. 133 no. 1 1-4.
- R. A. McCance, E. M. Widdowson, and H. Lehmann. The effect of protein intake on the absorption of calcium and magnesium. Biochem J. 1942 September; 36(7-9): 686–691.
