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List of top Magnesium-rich food items, including fruits & vegetables

Team AckoSept 15, 2023

Your body needs Magnesium, a crucial mineral, to function properly. In addition to generating energy, it controls the body's chemical processes and blood sugar levels. Its deficiency can lead to health issues like heart disease, diabetes, high blood pressure, etc. Thus it is essential that you consume enough Magnesium. To help you out, here’s an article that lists the top Magnesium-rich food items, including fruits & vegetables.

Magnesium Rich Foods



List of top Magnesium-rich food items

The following are some examples of Magnesium-rich food items. Note that you must consult a certified doctor before making any significant changes to your regular diet.

Food items Description
Lima Beans The amount of Magnesium in one cup of cooked lima beans is 126 mg or about 30% of the Daily Value (DV). Additionally, it contains a lot of manganese, a mineral that supports a good metabolism and has antioxidant characteristics.
Artichokes Artichokes are one of the vegetables that are high in Magnesium as one medium artichoke has 77 mg of Magnesium or 18% of the daily value. Additionally, it contains other necessary minerals, including phosphorus, iron, and potassium. Antioxidant-rich, it raises HDL cholesterol while lowering LDL cholesterol in the body.
Seeds Increase the intake of seeds in your diet, such as pumpkin, chia, flax, and others, as they are a fantastic source of Magnesium. For instance, 28 gm of pumpkin seeds contain 150 mg of Magnesium or over 37% of the Recommended Dietary Allowances (RDA). In addition to iron, seeds provide omega-3 fatty acids and monounsaturated fats. They also have a lot of fibre and antioxidants, which help to keep the body healthy.
Nuts Almonds, cashews, and other nuts are excellent suppliers of Magnesium. For instance, 82 mg of Magnesium is present in 28 grams of cashews, meeting 20% of the daily requirement. Fibre is found in nuts like pistachios and almonds, among others. Most nuts also include monounsaturated fats, which help diabetic people control their cholesterol and blood sugar levels.
Dark Chocolate One of the tasty food items high in Magnesium is dark chocolate. 64 mg of Magnesium is present in 28 grams of dark chocolate, or 16% of the RDA. Additionally, you can acquire prebiotic fibre, iron, manganese, copper, and other minerals that support gut-friendly bacteria. Antioxidants in it counteract free radicals and guard against cell deterioration. To enjoy these health advantages, buy chocolate products with at least 70% or higher cocoa solids.

List of top Magnesium-rich food itemsNow that you have seen some examples of food items, let’s take a look at some Magnesium-rich fruits and vegetables.

Magnesium-rich fruits

The following are some examples of Magnesium-rich fruits.

Fruit Description
Avocado 15% of your body's daily Magnesium needs are met by a medium avocado's 58 mg of Magnesium. It has a lot of potassium, vitamin K, vitamin B, and monounsaturated fats, all of which are excellent for the heart.
Bananas Magnesium is found in one banana at 37 mg, or 9% Reference Daily Intake(RDI). It decreases blood pressure, lowers the risk of heart disease, and has a high potassium content. This fruit also contains fibre, manganese, and vitamin C. Ripe bananas may not be healthy for you if you have diabetes because of their greater sugar and carbohydrate content.
Guavas Guavas are another common fruit that is high in Magnesium. 36 mg of Magnesium, or 9% of the daily requirement for Magnesium, may be found in one cup of guava. This eases tension in the body's muscles and lessens stress and worry. Additionally, it contains vitamin A, which helps to enhance vision and lowers the incidence of cataracts and eye infections.

Magnesium-rich vegetables

The following are some examples of Magnesium-rich vegetables.

Vegetable Description
Spinach One of the food items high in Magnesium is spinach. For instance, one cup of cooked spinach provides 39% of the daily requirement for Magnesium with 157 grams of Magnesium. A, K, and C vitamins, iron, and manganese are all abundant in spinach. It also contains vital plant chemicals that guard against cell deterioration and reduce cancer risk.
Swiss Chard One cup of cooked Swiss chard has 151 mg of Magnesium, or 36% of the daily intake, making it a good source of Magnesium (or daily nutritional value). In addition, it is rich in phosphorus, copper, zinc, calcium, and sodium. It is the best food to include in your weight-reduction diet since it contains antioxidants like polyphenols and vitamin C that protect cells from harm and has fewer calories.
Acorn Squash On the list of food items high in Magnesium is acorn squash. Acupuncture acorn squash has 88 mg of Magnesium per cup, or 21% DV. Additionally, it includes fibre, potassium, and vitamin C. This vegetable contains vital plant substances like carotenoid antioxidants, which are suitable for your health and prevent severe conditions like type 2 diabetes and heart problems.
Kale The Magnesium content in one cup of cooked kale is 74 mg, or 18% DV. It has little fat and a lot of alpha-linolenic acids, an omega-3 fatty acid. Additionally, it contains antioxidants, including polyphenols, beta-carotene, flavonoids, and vitamin C, that guard the body against harm from free radicals.

Health benefits of Magnesium

Here are some advantages of eating Magnesium-rich food items.

1) Reduces inflammation

Food items high in Magnesium, including dark chocolate and fatty fish, lower inflammation and shield the body from contracting chronic illnesses.

2) Helps with the body's chemical reactions

Magnesium participates in biological activities as a helper. For instance, it transforms food into the energy the body needs to function. In addition it manufactures and repairs RNA, DNA, and new proteins from amino acids.

3) It helps with insulin levels

People with insulin resistance, characterised by elevated insulin levels, can increase their intake of Magnesium-rich vegetables and fruits. It is said to treat those with type 2 diabetes and metabolic syndrome and to lessen insulin resistance.

Frequently asked questions

The commonly asked questions and answers about Magnesium-rich foods are mentioned in this section.

What causes a food item to lose Magnesium?


The Magnesium content in food may decrease by over 85% during processing or refinement. Magnesium will also be significantly lost during cooking, particularly when boiling meals at high temperatures. Therefore, people who frequently eat boiled food may eat less Magnesium.

How can my magnesium levels be increased?


You can increase your Magnesium level with the help of the following.

  • By eating lightly cooked vegetables instead vegetables cooked at high temperatures.

  • By avoiding supplements with high doses of zinc.

  • By avoiding calcium-rich foods two hours before or after consuming magnesium-rich foods.

How is a lack of magnesium identified?


If you exhibit symptoms like weakness, irritability, an irregular heart rhythm, nausea and/or diarrhoea, or if your calcium or potassium levels are unusual, your doctor may prescribe a blood or urine test to diagnose a Magnesium deficiency.

How long does it take to treat magnesium deficiency?


Increasing your dietary intake of magnesium from food may not be sufficient if your body has insufficient magnesium levels. The University of Kansas Medical Center states that while supplements could help you replace your magnesium stores, recovering from severe shortages might take up to six months of treatment.

Disclaimer: The content on this page is generic and shared only for informational and explanatory purposes. It is based on several secondary sources on the internet. As this content piece is not vetted by a medical professional, please consult a doctor before making any health-related decisions.


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