Healthy Foods That Are High in Magnesium

Magnesium is a major mineral that needed for so many things, including muscle and nerve function (including your heart muscle), energy production, healthy blood sugar levels, and bone health. Of particular interest to those with stressful jobs or difficulty sleeping, magnesium is also believed to improve blood pressure, stress levels, and sleep quality. 

You can increase your magnesium intake by taking dietary supplements or eating fortified cereals, but there are many favorite foods that are naturally high in magnesium.

Men need about 400 milligrams per day and women need around 300 milligrams per day, but according to studies, most people consume less than those recommended amounts.


Acorn Squash

Acorn squash

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Acorn squash is best known for its high vitamin A content, but it's also a good source of minerals such as magnesium, potassium, and calcium. In fact, one cup of acorn squash cubes has 88 milligrams of potassium.




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Almonds are an excellent source of minerals including magnesium. A one-ounce serving of 23 almonds has 77 milligrams of magnesium. It's also a good source of most B-complex vitamins, vitamin E, and healthful monounsaturated fats.  




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Artichokes are low in calories and high in nutrition, including magnesium. One medium artichoke has 77 milligrams of magnesium, along with plenty of fiber, potassium, and B-complex vitamins.




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Avocados are best known for being a rich source of monounsaturated fatty acids, similar to olive oil. But they're also a good source of several vitamins and minerals. One avocado has about 60 milligrams magnesium, plus lots of potassium, B-complex vitamins, vitamin K, and fiber.


Beets and Beet Greens


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Don't throw away the tops when you buy fresh beets. The greens are rich in many vitamins and minerals, including vitamins A and C, iron, calcium, and magnesium. One cup of cooked beet greens has about 100 milligrams of magnesium. Beets aren't a bad source either with about 20 milligrams per cup.


Black Beans

Black beans

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Black beans are best known for their fiber content, but they're chock full of vitamins and minerals too. One cup of cooked black beans has 120 milligrams of magnesium, along with lots of iron, potassium, calcium, and several B-complex vitamins.


Brazil Nuts

Brazil nuts

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Brazil nuts are rich in magnesium — one serving of six nuts has 107 milligrams. That same serving also has lots of monounsaturated fats and lots of selenium that works as an antioxidant to protect the cells in your body.


Brown Rice

Brown rice is high in magnesium.
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Brown rice is a good source of B-complex vitamins and several minerals, including 84 milligrams of magnesium per cup of cooked rice. It's also a good source of fiber, zinc, and potassium.




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Cashews are another nut that's rich in magnesium. One ounce of cashews has 83 milligrams of magnesium, plus a good amount of iron, potassium, zinc, vitamin K and several B-complex vitamins.




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Edamame is young soybeans that are prepared and served in the pod. They're an excellent source of magnesium and other nutrients. One cup of edamame has 99 milligrams of magnesium, along with lots of calcium, iron, potassium, and fiber.


Lima Beans

Lima beans

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Lima beans are a delicious source of magnesium and other nutrients. One cup of cooked lima beans has 81 milligrams of magnesium. It also has lots of iron, potassium, fiber, most B-complex vitamins, and protein. 



Peas are high in magnesium.
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Peas aren't included on many healthy foods lists, which is a shame because they're quite good for you. One cup of cooked peas has 62 milligrams of magnesium, along with plenty of iron, potassium, zinc, B-complex vitamins and vitamin A.




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One large baked potato with the skin intact (about four inches in diameter) has 84 milligrams of magnesium. It also has lots of potassium and is a good source of vitamin C, most B-complex vitamins, and iron. 


Pumpkin Seeds

Pumpkin seeds

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Pumpkin seeds make a healthy and delicious snack. One ounce of pumpkin seeds has 156 milligrams of magnesium, along with B-complex vitamins, potassium, iron, and omega-3 fatty acids. 




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Quinoa is just an excellent nutrient-rich whole grain. One cup of quinoa has 118 milligrams of magnesium, along with plenty of protein, potassium, fiber, B-complex vitamins, and healthy polyunsaturated fats.



Spinach is high in magnesium.
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Spinach is chock full of all kinds of minerals, including magnesium. One cup of raw spinach has 24 milligrams of magnesium — which isn't bad — but cooked spinach has 157 milligrams of magnesium. Spinach also has lots of calcium, potassium, zinc, iron, and lots of vitamins A and K. 


Swiss Chard


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Swiss chard is rich in most dietary minerals. One cup of cooked Swiss chard has 150 milligrams of magnesium, as well as plenty of calcium, iron, and potassium. Chard is also a good source of fiber and vitamin C and an excellent source of vitamins A and K.​

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