Natural Food Sources of Magnesium

Magnesium is an essential mineral that plays a crucial role in numerous bodily functions. It is involved in hundreds of biochemical reactions in the body, involving every organ in the body.

Written by Ann Mifsud

Last Updated: July 8, 2024  |  5 min Read

From energy production and muscle function to the regulation of blood sugar levels, magnesium plays a crucial role in maintaining overall health. Magnesium also supports the nervous system, promotes cardiovascular health, and aids in the maintenance of strong bones. 

Accurately calculating magnesium levels is challenging because the majority of magnesium is located within cells or stored in bones. Surprisingly, many people may unknowingly be deficient in it, as it is not easy to reach the recommended 420mg daily intake of magnesium.

Which foods are the richest in Magnesium?

To ensure you get enough magnesium, it’s important to include magnesium-rich foods in your diet. Here are some excellent natural sources:

1. Leafy Green Vegetables

Boiled spinach or kale – 100g gives you approximately 20% of the recommended daily value (RDV).

2. Nuts and Seeds

Almonds – 19% of the RDV per 28 grams, Cashews – 19% of the RDV per 28 grams, Chia seeds 26% of the RDV per 28 grams, Sunflower seeds – 20% of the RDV per 28 grams, and Pumpkin seeds – 37% of the RDV per 28 grams, Peanut butter – 10% of the RDV per 28 grams

3. Whole Grains

Cooked brown rice – 10% of the RDV per 100 grams, quinoa – 15% of the RDV per 100 grams, Whole wheat products – 11%-16% of the RDV per 100 grams (depending on the product)

4. Legumes

Cooked black beans – 16% of the RDV per 100 grams, Cooked lentils – 9% of the RDV per 100 grams, Cooked chickpeas – 25% of the RDV per 100 grams

5. Fruits

Large banana – 9% of the RDV, Avocado – 7% of the RDV per 100 grams, Raw figs – 4% of the RDV per 100 grams, Dried figs – 8% of the RDV per 100 grams

6. Fatty Fish

Cooked salmon – 7% of the RDV per 100 grams, Mackerel – 14% of the RDV per 100 grams

7. Dark Chocolate

High-quality dark chocolate (70% cocoa or more) – 56% of the RDV per 100 grams

Incorporating these foods into your daily diet can help you maintain optimal magnesium levels and support your overall health. While it’s ideal to get magnesium from natural food sources, supplements can also be considered, especially if you have a deficiency or specific health conditions that require additional magnesium intake. Always consult with a healthcare professional before starting any supplementation.

Furthermore, obtaining the necessary amount of magnesium from food alone can be challenging, especially if you’re on a low-calorie diet, as it often requires consuming a higher number of calories. This is where supplements come in handy. Organixx Magnesium 7 provides the magnesium you need without the extra calories. Discover why we wholeheartedly recommend this product and what sets it apart from other magnesium supplements. Read more in The Mighty Mineral: 7 Reasons Why Your Body Needs Magnesium.

Whichever way you decide to go about it, ensuring you have adequate magnesium intake is a simple yet powerful step towards a healthier, more balanced life. This article is not intended to diagnose, treat, cure and prevent any disease.