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Magnesium Rich Foods: 15 Magnesium Foods for Your Heart and Brain

Magnesium is one of the body’s most abundant minerals, yet it is never given importance. A majority of the Indian population has a deficit of Magnesium, just because most of us are not aware of what it does for the body. For most of you who don’t know, Magnesium is a vital mineral that plays a crucial role in over 300 biochemical reactions in our body. It helps to maintain healthy bones, regulates blood sugar levels, supports muscle and nerve function, and aids in energy production. Plus, it aids in healthy brain development, learning, and even memory. Apart from handling brain functions, Magnesium is also vital for the heart. Fortunately, the Indian pantry is flooded with magnesium rich foods which one might consider adding to their diet. Now that you know magnesium’s role in the body, let’s learn more about foods containing magnesium in detail.

List of Magnesium Foods

Overlooking the body’s needs is the little step you take to degrade your health. Our body needs essential nutrients to function well; therefore, it’s crucial to keep a healthy balance of nutrition. One of the essential nutrients for the body is magnesium. Health experts suggest consuming magnesium rich foods in your diet. An average human should consume 300-360 mg in a day. Below we have discussed some of the natural food sources of magnesium to provide you with an idea about which foods you can consider adding to your diet.

1. Avocados

Besides being one of the best-known magnesium rich foods, Avocados are high in riboflavin, niacin, folate, pantothenic acid, and potassium. Avocados are strong in healthy, beneficial fats that make you feel fuller between meals.

  • Magnesium content: 1 cup of curbed Avocados provides 44 mg of magnesium
  • Best way to consume: Cooked with garlic tadka, spinach soups, or add paneer (cottage cheese) to it
  • Ideal consumption (per day): 2 cups of leafy spinach

2. Multi-Grain Bread

Multigrain bread contains more fibre and has a lower GI than white bread, resulting in more energy for a longer period. Moreover, this bread is also counted under the foods high in magnesium.

  • Magnesium content: 100 g multi-grain bread contains 85 mg of magnesium
  • Best way to consume: Make a veggie sandwich or a chicken breast sandwich
  • Ideal consumption (per day): 2 cups of leafy spinach

3. Pumpkin Seeds

Pumpkin seeds have become an inevitable part of healthy desserts, smoothies, and shakes. These seeds are a proven source of iron, zinc, magnesium, and several essential minerals. Approximately 151 calories are included in an ounce (28 g).

Pumpkin Seeds
  • Magnesium content: 1 oz of pumpkin seed kernels provides 168 mg of magnesium
  • Best way to consume: As it is or adds them to salad, desserts, and oatmeal
  • Ideal consumption (per day): A quarter cup

4. Almonds

Almonds are universally known as a mighty nut, filled with dietary fibre, vitamin E, proteins, and zinc, among other minerals. They are also on the list of magnesium foods for individuals who need to stay within their daily suggested dose.

  • Magnesium content: 1 oz of roasted almonds gives 80 mg of magnesium
  • Best way to consume: As an anytime munching snack or with smoothies. You can also roast and consume them.
  • Ideal consumption (per day): 10-12 almonds

5. Bananas

Bananas are not just tasty but also filled with essential nutrients such as potassium and vitamin B6. They are one of the best magnesium food sources.

  • Magnesium content: 1 medium banana provides 32 mg of magnesium
  • Best way to consume: As it is, or make a fruit salad. You can also relish a fresh banana smoothie
  • Ideal consumption (per day): 1-2 bananas

6. Salmon Fish

Fish is an excellent source of protein, but did you know that it is also one of the foods high in magnesium? An abundance of additional minerals like potassium and vitamin B, it helps in preventing heart diseases. 

Salmon fish
  • Magnesium content: 178 grams of salmon packs 53 mg of magnesium
  • Best way to consume: Roasted or grilled
  • Ideal consumption (per day): 3-4 pieces

7. Spinach 

This is one favourite energy providers of every Indian household. Spinach is a low-calorie, high-nutrient green vegetable. Spinach is high in proteins, zinc, folic acid, iron, and calcium and is one of the best magnesium foods.

  • Magnesium content: ½ cup Spinach contains 78 mg of Magnesium
  • Best way to consume: Cooked with garlic, make spinach soup, or add paneer (cottage cheese) to it
  • Ideal consumption (per day): 2 cups of leafy spinach

8. Dark Chocolate

Another great source of magnesium is a delicious bar of dark chocolate. One ounce of dark chocolate has about 64 mg of magnesium. The dark chocolate benefits plus a rich, dark flavour make a perfect munching essential. You can enjoy the taste and benefits of dark chocolate. Try to buy compounds that have at least 70% cocoa content.

Dark Chocolate
  • Magnesium content: 1 oz of dark chocolate provides 50 mg of magnesium
  • Best way to consume: As it is
  • Ideal consumption (per day): 2-3 small pieces

9. Tofu

Bean curd or tofu is a staple for vegetarians. It is made by pressing soybean milk into white curds. It is also rich in calcium, iron, and protein.

  • Magnesium content: 100g of tofu contains 30 mg of magnesium
  • Best way to consume: Cooked with garlic tadka, or add cook it with any veggie
  • Ideal consumption (per day): 100 grams

10. Black Beans

Black beans are nutritionally dense due to their antioxidants, fibre, protein, and carbs. Beans can help your body digest calories more efficiently. The Indian pantry is filled with various types of beans to pick as per your liking. You can pick any of the beans to type to fulfil the daily requirement of proteins and fibre in the body.

Black Beans
  • Magnesium content: ½ cup of back beans provide 60 mg of magnesium
  • Best way to consume: Cooked with garlic tadka
  • Ideal consumption (per day): 1-2 bowls

11. Peanut Butter

Breakfast can be enjoyable and exciting by incorporating peanut butter. The breakfast essential is home to many essential nutrients, including magnesium. This spread is creamy, rich and flavorful, supplying a daily dose of magnesium and keeping up with good health.

peanut butter
  • Magnesium content: 2 tablespoons of peanut butter give 49 mg of magnesium
  • Best way to consume: As it is from the pack. Or, you can make peanut butter multigrain sandwiches
  • Ideal consumption (per day): 1 tablespoon

12. Soymilk

Soy milk protein is a nutrient-dense, plant-based protein that can help keep muscles and organs in good shape. Omega-3 fatty acids in soy milk are good fats that your body cannot produce alone.

  • Magnesium content: 1 cup of soymilk provides 61 mg of magnesium
  • Best way to consume: As a healthier substitute for regular milk
  • Ideal consumption (per day): 1-2 cups

13. Chicken Breast

Chicken breast is included in foods containing magnesium and protein (protein without much accompanying fat). People who consume adequate protein are likelier to retain muscle mass and a healthy metabolism.

  • Magnesium content: 3 oz chicken breast contains 22 mg of magnesium
  • Best way to consume: Roasted, grilled
  • Ideal consumption (per day): 1 piece, cooked adequately without oil. You can take it two times a day.

14. Oatmeal

Carbohydrates and fibre are abundant in oats, particularly the robust beta-glucan fibre. They also include more protein and fat than other grains. For vegetarians, oats are one of the healthiest magnesium rich foods.

  • Magnesium content: 1 packet of oats provides 36 mg of magnesium
  • Best way to consume: With milk as a cereal
  • Ideal consumption (per day): 1-2 cups

15. Yoghurt

Make sure you don’t start gorging yourself on sugary yogurt. Include low-fat yogurt to meet your daily magnesium and other vitamin requirements. Yogurt benefits play a vital role in upgrading your general with a hint of flavourful taste.

  • Magnesium content: 8 oz yoghurt provides 42 mg of magnesium
  • Best way to consume: As it is, without sugar or any other toppings
  • Ideal consumption (per day): One cup

Magnesium is an essential mineral required by your body. The above-mentioned magnesium rich food items are easily accessible and will help you maintain your heart’s and brain’s health.


Magnesium is an essential nutrient needed by the body for better functioning. The nutrient alone manages multiple body functions. People often overlook their health needs and continue with their daily lifestyles. This leads to a lack of magnesium in the body and gives way to multiple health issues. To overcome this scenario, you should consider including magnesium rich foods in your diet. Some examples of natural food sources of magnesium are yogurt, banana, almond, tofu and more. It’s not necessary to stick to supplements for every other body’s needs; foods option can also do the job, and that too in a better way. I hope this article helped pick out foods high in magnesium to maintain an ideal percentage of magnesium in the body.

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