10 Best Magnesium Rich Foods to Add to Your Diet

Magnesium-rich foods and supplements are trending right now—and for good reason. As Samantha Dieras, DCN, RD, director of outpatient nutrition services at Mount Sinai Hospital explains, this mineral plays a vital role in more than 300 biochemical reactions in our body, such as protein synthesis, muscle and nerve function, blood pressure regulation, energy . production, inflammation management, metabolism and bone development. In other words, magnesium is very important for our overall health.

The easiest way to make sure you’re getting enough of this important mineral is through the foods you eat. Below are 10 magnesium-rich foods that experts recommend you include in your daily diet if you haven’t already. Be sure to take this list with you on your next trip to the supermarket.

Dark chocolate

Dark chocolate is not only rich in magnesium, but also has many health benefits. Dieras explains that it reduces the risk of cardiovascular disease, can lower blood pressure and improves brain function and mood. And since it also contains iron, zinc, copper and phosphorus, it can also help with weight control.

Avocado

Another product that has many health benefits. Dieras says avocados can help with high cholesterol and blood pressure, as well as support gastrointestinal, brain and bone health. They also contain fat, fiber and vitamins, making them great for weight and blood sugar control.

Nuts

Nuts are similar to other magnesium-rich foods in that they play a role in heart health, blood sugar regulation, weight control, and eye health. They contain magnesium, antioxidants, fiber and protein—and depending on how they’re prepared, they can also have anti-inflammatory effects.

Legumes

Legumes, including chickpeas, edamame and black beans, are rich in magnesium, fiber, B vitamins, iron, copper, zinc and phosphorus. Dieras says they can help with healthy digestion, improve heart health, and due to their antioxidant content, they also help reduce cell damage.

Almond

Angie Asch, MS, RD, at Centr, says one serving of almonds can fill about 20 percent of your daily magnesium requirement, while also providing you with vitamin E and protein.

Leafy greens

If you already regularly eat spinach, kale, collards and other green leafy vegetables, you’re on the right track to maintaining healthy magnesium levels. Research shows that consuming leafy greens daily provides nutrients such as fiber and can potentially help maintain blood sugar levels.

Seeds

Ashe calls seeds “energy powerhouses.” If you’re considering blending flax and/or chia seeds, she says they’re also a good source of omega-3 fatty acids. Chia seeds also have antioxidant properties and may have a positive effect on cardiovascular health. Hemp seeds contain protein, and Diera says pumpkin seeds are known to be very high in magnesium.

Whole grain products

Along with magnesium, whole grains also contain fiber, iron and other vitamins and minerals. Dieras says they can help reduce the risk of heart disease, stroke, type 2 diabetes and some cancers, and also play a role in weight control.

Bananas

Bananas are a great source of magnesium, but they’re also rich in potassium, which studies have shown may lower blood pressure and the risk of heart disease.

Salmon

Salmon has always been one of the healthiest fish options and is an excellent source of magnesium (30 milligrams in one 100-gram piece, to be exact). The health benefits are numerous: you’ll find that salmon can help reduce inflammation and lower high blood pressure.

Flaws

According to Asch, eating magnesium-rich foods doesn’t have any real negative side effects (unless you’re allergic to them, of course). The only potential downside to a high magnesium intake may be due to the supplement rather than the food. She explains that some supplemental forms of magnesium have a laxative effect, which can cause diarrhea and other digestive problems. And since supplements aren’t regulated, there’s a chance you’ll take something that isn’t labeled correctly or has added ingredients that could be harmful.

“Not all supplements contain the active ingredients listed on the bottles, and the amounts of active ingredients range from low to very high,” says Dieras. “It is important to be mindful of the formulation you choose, as different types of magnesium have different targeted benefits.”

How to track your magnesium levels

How much magnesium a person needs depends on each person. Ashe says the recommended amount can range from 310 to 420 milligrams per day. If you are pregnant or active and exercise at high intensity, this number may fluctuate.

If you’re worried you’re not eating enough, Ashe recommends seeing a registered dietitian to help you plan meals, or using a food journal to track your diet. Common signs that you may be deficient include fatigue, muscle cramps, headaches, and nausea. Because these symptoms may be related to other health problems, Dieras says visiting your doctor and getting a blood or urine test will best determine whether you’re dealing with a magnesium deficiency.