Top 7 Foods High in Magnesium


In the human body, there are a number of complex processes and cycles going on simultaneously. They all require a specific amount of nutrient, element, or vitamin to carry out the process with ease. One such important element is magnesium. Magnesium is responsible for proper formation of bone, maintenance of muscle function, checking the body temperature, absorption of calcium, and many more. Hence it is certain that one needs a good amount of magnesium to keep all of these processes in check. So take a look at these simple foods high in magnesium.

1. Pumpkin Seeds

Pumpkin seeds make for a rich source of copper, antioxidants, vitamin E, and magnesium. 369 milligrams of the metallic element is what you can get from a half-cup serving of these seeds, which is sufficient amount of magnesium required for the whole day. You can also opt for baking them in the oven for around 20 minutes, but no more, as it any longer than that would destroy some nutrients in it.

2. Brazil Nuts

Originating from the Amazon forests, Brazil nuts are high in calories, and even more in nutrient content. Just half a cup serving of the flavourful and fantastic health food packs in 63% of magnesium of the daily recommended content (around 250 milligrams). Apart from that, it is also a healthy food on its own, having copious amounts of minerals, antioxidants, and vitamins.

3. Roasted Soybeans


The amount of magnesium in these legumes that are packed with nutrients in just a half-cup serving gives you nearly half the amount of required magnesium content. It also gives you healthy amount of amino acids, vitamins, fiber, and minerals. Hence these nutrients play an important role in keeping the immune system healthy. Growth of bones and muscles, and keeping a proper heart rhythm.

4. Wild Salmon

Although not tasting as good as farmed salmon, wild salmon contains high amount of minerals and nutrients that keep the body healthy. It is specifically high in magnesium, Vitamin D, Omega-3 fatty acids, and Vitamin B12. Half a fillet of wild salmon contains approximately 13% required in a day.

5. Wild Rice

A combination of taste and health defines the white rice. Pairing with dry herbs or cooking with salmon results in a dish that is both hearty and tasty. It provides 52 milligrams of magnesium from a cup of wild rice along with fiber, zinc, iron, and folate.

6. Dried Coriander

The nutty citrus flavour of the dried coriander makes it perfect for use to enhance the flavour of many meals. Mainly used in the Latin, Asian, and Mediterranean cuisines. A tablespoon of coriander contains around 14 mg of magnesium apart from the other nutritional benefits.

7. Dark Chocolate

Yes, even though chocolate isn’t widely known for its nutritional benefits, it does have 13 milligrams of the magnesium within a bar weighing 1.45 ounces. It is also loaded with antioxidants, minerals, and vitamins. In small doses, dark chocolate is also healthy for the brain, heart, and blood sugar.


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