Top 10 Magnesium Rich Foods You Should Include In Your Diet

Magnesium is important. Deficiency in the mineral can cause gastrointestinal and renal disorders, and increase the risk of heart disease. One can avoid all of those by taking sufficient amounts of magnesium – and that can happen by taking the foods we have discussed in this post. Keep reading.

Why Is Magnesium Essential?

Magnesium deficiency can have serious repercussions. Studies have shown how the deficiency can even lead to other metabolic disorders like hypertension and type 2 diabetes.

In fact, magnesium supplementation can help reverse prediabetes. It also prevents a whole lot of other undesirables – some of which include migraine, premenstrual syndrome, and fibromyalgia (excessive musculoskeletal pain).

Yes, it just feels so wonderful to know how important magnesium is, doesn’t it? But now, for the big question – are you even getting enough magnesium?

Magnesium Rich Foods

Check out here the top 10 foods high in magnesium that you will surely want to add into your diet.

Seeds And Nuts High In Magnesium

1. Brazil Nuts:

Serving size – 133 grams
Magnesium – 500 mg
DV – 125 %

Well, they might be high in calories – but that doesn’t stand a chance against the numerous vitamins, minerals, and antioxidants these nuts contain. The nuts are especially rich in selenium as well, which was found to render cardioprotective benefits as per a study.

Including Brazil nuts in your diet

You can eat the nuts raw or roasted. However, ensure you don’t eat too many at a time as it might lead to selenium toxicity.

2. Almonds

Serving size – 95 grams
Magnesium – 255 mg
DV – 64 %

We all love almonds, don’t we? These crunchy nuts help lower cholesterol. Apart from that, they help prevent chronic degenerative disease – especially in individuals who have type 2 diabetes. Almond oil improves the skin tone and complexion.

Including almonds in your diet

Yes, you can eat them raw – sometime in the morning. Or you can sprinkle the nuts over your cake or other condiments. You might also add these to your favourite milkshake.

3. Pecans

Serving size – 109 grams
Magnesium – 132 mg
DV – 33 %

We can call pecans as the low-calorie counterparts of Brazil nuts. So, if you are too calorie conscious or are unable to find Brazil nuts, you can go for pecans. You can go for pecans otherwise too (just saying!).
The delicious pecans are also replete with antioxidants that boost your energy

Including pecans in your diet

You can add pecans to your oatmeal breakfast. Or add the nuts to your vegetable or fruit salad.

4. Cashews

Serving size – 28 grams
Magnesium – 81.8 mg
DV – 20 %

Apart from magnesium, one serving of cashews offers you 10% of your daily iron needs. These nuts are also replete with folate and vitamin K.

Cashews also contain fibre, sterols, amino acids, and vitamins – all of which are beneficial for human health.

Including cashews in your diet

You can have a few raw cashews as a light evening snack. Make sure they are unsalted, though. You can also fry them a bit and toss them on a salad.

5. Walnuts

Serving size – 117 grams
Magnesium – 185 mg
DV – 46 %

Apart from magnesium, walnuts are also rich in certain polyphenolic compounds. These compounds aid brain health.

Including walnuts in your diet

Add the nuts to your salads.

6. Pumpkin Seeds

Serving size – 64 grams
Magnesium – 168 mg
DV – 42 %

Pumpkin seeds are as good a source of magnesium as most vegetables and whole grains. The seeds are also a rich source of proteins, polyunsaturated fatty acids, and numerous other antioxidant vitamins and carotenoids. All of these offer protection against arthritis, hypertension, and diabetes.

Including pumpkin seeds in your diet

You can simply consume the whole seeds straight from the pumpkin – but after you separate them from the pulp and rinse the sticky residue.

7. Flaxseeds

Serving size – 168 grams
Magnesium – 658 mg
DV – 165 %

Flaxseeds are also rich in other nutrients, especially omega-3 fatty acids. These fatty acids help prevent heart disease, arthritis, and inflammatory bowel disease. Flaxseed oil was also found to lower cholesterol levels in certain animal studies.

Including flaxseeds in your diet

You can simply sprinkle a little amount of the seeds in your meals or yoghurt. You can also add the seeds to your smoothie and blend and drink.

8. Sunflower Seeds

Serving size – 46 grams
Magnesium – 150 mg
DV – 37 %

The magnesium in sunflower seeds has a variety of benefits – it promotes heart health, prevents or treats asthma and arthritis, and more importantly, prevents certain types of cancer.

The seeds are a super healthy snack for kids as well. They contain other minerals like calcium, potassium, and iron – all of which are required for children’s growth and development.

Including sunflower seeds in your diet

One brilliant way of including these seeds in your diet is with toast. After you have spread butter on your toast, sprinkle some of these raw seeds on the top and enjoy a tasty crunch.

9. Sesame Seeds

Serving size – 144 grams
Magnesium – 505 mg
DV – 126 %

If there is anything that can add some spice to your sex life, it is a handful of sesame seeds. They are rich in zinc that can help in the production of testosterone and sperms in men. They are a great source of iron and vitamin B6. And yes, magnesium as well.

Sesame oil was also found to have a cholesterol-lowering effect.

Including sesame seeds in your diet

You can simply mix sesame seeds in your granola. Or even sprinkle them onto a stir-fry.

10. Quinoa Seeds

Serving size – 170 grams
Magnesium – 335 mg
DV – 84 %

Rich in protein, quinoa helps in developing muscle and aids in the production of body cells. It also contains heart-healthy fats that help raise the levels of good cholesterol.

Including quinoa seeds in your diet

You can include quinoa seeds as an ingredient in a grain salad.