Top 10 Foods High in Magnesium

For the full operation of all body systems, the balance of vitamins and trace elements, including magnesium, is very important. Magnesium is a versatile component that is involved in more than 300 biochemical processes. Magnesium deficiency leads to a significant deterioration in health, reduced absorption of proteins, lipids and nutrients.

The daily rate of magnesium for women is 270 mg, men are recommended to consume about 300 mg of magnesium. In an increased amount of trace element, the body needs during pregnancy, as well as during heavy physical exertion. The highest concentration of magnesium was detected in bone tissues. A smaller amount contains the mineral in the cells and intercellular space. A decrease in its concentration causes sleep disturbance, fatigue, irritability, panic attacks.

The main useful properties of magnesium:

  1. Normalizes heart rate and blood pressure
  2. Helps to remove toxins from the body
  3. Improves muscle contraction
  4. Regulates blood sugar
  5. Increases stress resistance
  6. Involved in the transmission of signals of nerve cells
  7. Maintains blood flow at an optimal level

Magnesium-rich foods will also help get rid of migraines, relieve nervous tension, eliminate the symptoms of premenstrual syndrome.

Doctors agree that proper nutrition will help to fill the deficit of missing organic substances without causing possible concomitant harm, unlike synthetic drugs. We offer you a list of products with a high content of magnesium, which should definitely be included in your diet.

Foods High in Magnesium



Broccoli cabbage is valued for its rich nutritional components. Studies have shown that regular consumption of broccoli normalizes digestive function, increases immunity, eliminates inflammatory processes and removes carcinogens from the body. In ripe fruits, fats are not detected.

This is one of the most useful and low-calorie foods with a high content of magnesium. The vegetable should have a bright green color, the quality of the plant is also evidenced by its elasticity. Broccoli retains its properties well in baked form, you can also cook this type of cabbage for a couple.

100 g of the product contains 21 mg of magnesium,which corresponds to 5% of the daily requirement for this trace element. The composition of the vegetable also includes vitamin C, B6, A, lutein, proteins, phosphorus, iron and zinc.


Unprocessed rice has a brown color and nutty aroma. Frequent consumption of brown rice improves the digestive tract, reduces the amount of fat in the blood. During the preparation of such rice, the shell of the grain is preserved, so the product is an excellent source of fiber and complex carbohydratesthat contribute to weight loss. The product rich in magnesium improves mood and provides emotional calm.

Since whole grain rice is cooked longer than ordinary white cereals, you can use a rice cooker for cooking. Dark rice is perfectly combined with fish and meat products, fruits, mushrooms, seafood, is also served as a side dish.

100 g of the product contains 143 mg of magnesium,i.e. about 200 g of rice must be eaten per day to replenish the daily norm of the trace element. Also, cinnamon rice withproteins of plant origin, amino acids, vitamins B. The product is the leader in the content of mineral components, including calcium, zinc, potassium, copper, iron, sodium and phosphorus.


Natural yogurts contain large amounts of probiotics. This very useful fermented milk drink with a high content of magnesium improves the functioning of the digestive tract. With regular use, yogurt increases immunity, inhibits the development of pathogenic microflora, removes toxins. Additional properties also include preventing the development of osteoporosis, reducing the risk of high blood pressure, improving the quality of the skin and its derivatives – nails, hair.

The shelf life of a natural useful product should be at least 7 days. Fermented milk drinks with preservatives, dyes and flavor enhancers should also be avoided. It is better to supplement the yogurt with fruits, dried fruits, nuts or honey.

The amount of magnesium depends on the type of product. For example, yogurt with a fat content of 3.2% contains 15 mg of magnesium,which corresponds to 4% of the daily requirement of the body. Yogurts rich in calcium, phosphorus, retinol, B vitamins, beta carotene, niacin, sodium, sulfur, chlorine.


Flax seeds are a source of omega-3s, which are recommended for use with high cholesterol and for the removal of fats. The product rich in magnesium affects male sexual function, helps prevent the formation of malignant tumors. A large amount of fiber in the seeds has a beneficial effect on the functions of the digestive tract and has an anti-inflammatory effect.

Flax seeds do not have a pronounced aroma. Two types have useful properties – gold and dark brown shades. You can use the product with cereals, fermented milk drinks, sandwiches. Flax seeds go well with smoothies.

One teaspoon of seeds, recommended for use during the day, contains 40 mg of magnesium,which corresponds to about 15% of the daily requirement of the body for this trace element. The seeds also contain amino acids, vitamins of group B, F, A, E, lignin, omega 3, omega 6, omega 9.


It is well known that walnuts help improve memory. Also in the composition of this product with a high content of magnesium there is a large amount of antioxidants and proteins. With moderate intake of walnuts, the amount of cholesterol decreases, brain activity increases. Nut kernels help restore healthy hair and skin.

The recommended average daily intake is 25 grams of peeled fruit. With a prolonged depressive state, nuts will help to return a cheerful state. However, please note that heat treatment destroys many useful properties of the product.

100 g of walnuts contains 120 mg of magnesium,which corresponds to 40% of the daily requirement of the body in the trace element. Natural product rich in magnesium contains esters, vitamins C, B1, B2, PP, fiber. Present in the composition and salts – cobalt, iron, healthy fats.


Granular caviar also refers to products with a high content of magnesium and has a restorative property. For example, the use of caviar will help to quickly restore strength after diseases or surgery. Useful components that make up this fish product normalize blood circulation, reduce the risk of thrombosis, accelerate tissue repair, improve the function of the nervous system, increase potency.

The beneficial effect of granular caviar on visual function, prolongation of youth has also been proven. Caviar improves the condition of the skin, hair. High-quality caviar has a proportional shape, a bright amber tint. Remember that improper preservation and salting of the product can harm the body.

100 g of caviar contains 129 mg of magnesium,which corresponds to 40% of the daily requirement of the body in a trace element. The product rich in magnesium also contains iodine, iron, calcium, molybdenum, fluorine, vitamins of group B, A, E, D and other trace elements. The daily rate of granular caviar is not more than 20 g.


Watermelon contains a large number of antioxidants, protects the body from age-related changes, has antitumor properties, improves visual function and metabolism. In addition, watermelon exhibits choleretic and diuretic properties. With proper use of the product, the complexion improves, the activity of the gastrointestinal tract is normalized. Enhances watermelon and lactation.

Also, this large berry is involved in cell division, affects the processing of proteins, removes excess fluid from the body. Watermelon gives a quick feeling of fullness and has a low calorie content. Suitable for use on fasting days.

100 g of watermelon contains 12 mg of magnesium,which corresponds to about 3% of the daily requirement of the trace element. The composition contains carotene, thiamine, riboflavin, vitamin C, as well as several minerals – sodium, phosphorus, potassium, iron.


Ginger is a useful spice that is used for cooking various dishes and treating diseases. The product is known for its fat-burning properties. The use of ginger improves metabolism, breaks down proteins. Also, the root has an antiviral, antiseptic and anti-inflammatory effect, neutralizes the action of free radicals.

Ginger is used in medicine as an analgesic, antibacterial agent, and exhibits expectorant properties. You can use ginger in crushed form with turmeric. A mixture of spices after each meal will help reduce appetite.

The norm of the product during the day is no more than one teaspoon. 100 g of ginger contains 43 mg of magnesium,which is equal to 11% of the daily requirement of the body. The composition contains various minerals and vitamins, including potassium, sodium, calcium, esters, dietary fiber, nicotinic acid, vitamins A, C.


Tomatoes have a strong antioxidant property. Ripe fruits reduce the risk of developing cardiovascular diseases. The product also helps with increased weakness of the body, impotence. Proven antibacterial, anti-inflammatory effect of the use of quality fruits. Red tomatoes improve visual function, normalize metabolic processes in the body, protect against ultraviolet radiation. Vitamins included in the composition will help restore the condition of the skin after losing weight.

Carefully approach the choice of tomatoes. The peel of the fruit should be smooth and even, the surface – without dark spots and cracks. You can check the freshness by pressing, a small dent should remain. Tomatoes are perfectly combined with various cheeses, chicken breast, are part of many salads.

100 g of tomatoes contains 20 mg of magnesium,which is equal to 5% of the daily value. The composition of tomatoes also contains carotenes, calcium, phosphorus, zinc and other minerals, antioxidants, fiber, lycopene, phytoncides.


Parsley greens promote muscle tissue regeneration, normalize the function of the nervous system. Its property to reduce the risk of developing cardiovascular diseases has also been proven. Regular consumption of parsley improves hematopoiesis and blood condition. In addition, the product is recommended for disorders of digestive function, rheumatism. Also, parsley helps to get rid of a strong stressful state, anorexia.

Parsley shows its properties in frozen, dried and fresh form. Included in many casseroles, salads, stews. Combined with fish and meat.

100 g of parsley greens contain 85 mg of magnesium,which corresponds to 21% of the daily norm. For the root of the vegetable, the indicator corresponds to 22 mg of magnesium (6% of the daily norm). Contains parsley vitamin A, B, potassium, phosphorus, calcium, iron, ascorbic acid, beta-carotene, manganese, copper, selenium, phosphorus, sodium.

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