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Top 10 Food With Highest Magnesium

Magnesium is an important mineral that you need to get enough of each day.

Adequate magnesium is important for the proper functioning of body and mind. Thus, magnesium plays a role in the conversion of food into energy, in the regulation of blood pressure, in the prevention of a migraine, depression, and PMS and at the tension and relaxation of the muscles and the functioning of the nervous system.

Top 10 Food With Highest Magnesium

The recommended amount for adults is 400 mg per day, and that has not long everyone. If you have a lot of stress (mental or physical) or many sports, then you will need for magnesium is increasing. Magnesium deficiency, for example, you make the following symptoms: fatigue, muscle cramps, insomnia, cold feet, palpitations, and tinnitus.

Top 10 Food With Highest Magnesium


Pumpkin seeds, sesame seeds, flax seeds, sunflower seeds and chia seed. Almost all seeds deliver adequate amounts of magnesium.

A serving of pumpkin seeds (30 grams) provides 150 mg of magnesium, which is more than a third of your daily requirement.

Add seeds to your yogurt or incorporate them into your smoothie or salad.


Legumes are full of beneficial nutrients including iron, potassium, and magnesium. Among legumes include, for example, beans, peas, lentils, soybeans, and chickpeas.

A serving of black beans (175 mg) provides 120 mg of magnesium, nearly 30% of the daily requirement.

So eat regular pulses and add them to salads or make more hummus.

Whole grains 

Whole grains such as wheat, oats, brown rice, buckwheat, and quinoa are good sources of the mineral magnesium.

A serving of cooked quinoa (185 grams) provides 118 mg of magnesium, which is almost 30% of the daily requirement.

Buckwheat and quinoa are gluten-free, so suitable for everyone.


Nuts are healthy. They provide fiber and unsaturated fatty acids and works anti-inflammatory. Almonds, Brazil nuts, and cashews also provide additional significant amounts of magnesium.

One serving of cashews (about 30 grams) provides 82 mg of magnesium, which is almost 20% of the daily requirement.

Every day a handful of nuts is delicious and not a luxury for your health.

Dark chocolate 

That dark chocolate good for you and is rich in antioxidants, we already knew. And that's partly because of the magnesium. Go do for dark chocolate which contains more than 70% cocoa.

A piece of dark chocolate (30 grams) provides 65 mg of magnesium, which is 16% of your daily requirement.

Dark chocolate is a healthy snack.


Avocado in a super healthy fruit provides vitamins, healthy fats, fiber and minerals such as magnesium.

An avocado medium size provides 58 mg of magnesium, which is about 15% of your daily allowance.

Add some more pieces of avocado to your salad or smoothie or make guacamole.

Green leafy vegetables 

Green leafy vegetables are very healthy and rich in magnesium. Especially kale, spinach, chard and turnip greens are good sources of magnesium.

Kale (100 grams) provides 30 mg of magnesium. A typical serving of kale is 200 grams, which provides 60 mg of magnesium, so about 15% of your daily requirement.

Fatty fish 

Occasionally eat fish is obviously very healthy. Especially fatty fish like salmon, mackerel, halibut, and sardines are high in magnesium.

A serving of salmon fillet (180 grams) provides 53 mg of magnesium, which is 13% of your daily requirement.


What could be easier than occasionally eat a banana? They provide fiber, vitamins and minerals, including a lot of potassium and magnesium.

An average banana provides 35 mg of magnesium, which is around 9% of your daily requirement.

Fat dairy products 

Fat yogurt or cottage cheese is also a good source of magnesium.

One serving of yogurt (150 grams) provides about 28 mg of magnesium, which is about 7% of your daily requirement.

Eat yogurt regularly or quarter as breakfast or add some to your smoothies.

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