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

Magnesium is one of the most abundant minerals in the body and yet it is never treated as important as the others. 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 plays a vital role in conveying signals from the brain to the body. It aids in healthy brain development, learning, and even memory. Apart from handling brain functions, Magnesium is also important for the heart. It helps the muscles to relax after they contract because of calcium. The movement of magnesium and calcium together leads to a healthy heartbeat.

Magnesium rich foods

And now that you’re acquainted with a few of the roles that magnesium plays in your body, it’s time you read about the food items that are rich in magnesium and add them to your diet right away.

List of Magnesium Foods

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 can make you feel fuller in between meals.

  • Magnesium content: 1 cup of curbed Avocados provide 44 mg 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 list of foods high in magnesium.

  • Magnesium content: 100 g multi-grains bread contains 85 mg 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 provide 168 mg 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 powerful 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 give 80 mg 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 they are 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 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 known to be an excellent source of protein, but did you know that it is also one of the foods high in magnesium? With 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 magnesium
  • Best way to consume: Roasted or grilled
  • Ideal consumption (per day): 3-4 pieces

7. Spinach 

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

  • Magnesium content: ½ cup Spinach contains 78 mg 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. This chocolate has a rich, dark flavour that does not render a bitter taste, but a seemingly sweeter after-taste. 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 tofu contains 30 mg 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 and complete the recommended 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

Peanut butter is another delectable treat for you, providing energy and a healthy dose of magnesium.

peanut butter
  • Magnesium content: 2 tablespoons of peanut butter give 49 mg 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, found in soy milk, are good fats that your body cannot produce on its own.

  • 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 the list of foods containing magnesium and protein (protein without a lot of accompanying fat). People who consume adequate protein are more likely to retain muscle mass and a healthy metabolism.

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

14. Oatmeal

Carbohydrates and fibre are abundant in oats, particularly the powerful beta-glucan fiber. 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 provide 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. Simply include some low-fat yogurt in your diet to meet your daily magnesium and other vitamin requirements.

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

Magnesium is an important 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.

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