Magnesium often doesn’t get much attention, yet it plays a key role in our bodies. This mineral supports nerve and muscle activities, keeps the heart rhythm steady, strengthens bones, and helps balance blood sugar. Low intake can lead to tiredness, muscle cramps, and higher risks of long-term issues.

Sources of magnesium are easy to spot in everyday foods. Here’s a closer look at where to get this mineral and why it’s essential for health.

Foods Rich in Magnesium

Nuts & Seeds: These small additions bring plenty of nutrients:

  • Almonds (roasted): 80 mg per 1 oz.
  • Cashews (roasted): 72 mg per 1 oz.
  • Flaxseeds: 40 mg per tablespoon.
  • Peanuts (dry roasted): 49 mg per 1 oz.
  • Pumpkin seeds: 150 mg per 1 oz.
  • Chia seeds: 111 mg per 1 oz.

Beans: Add fiber and B vitamins, along with magnesium:

  • Kidney beans: 69 mg per cup
  • Baked beans: 69 mg per cup
  • Lima beans: 126 mg per cup

Soy Foods: Plant proteins that come with a magnesium lift:

  • Firm tofu: 47 mg per quarter-block
  • Soymilk: 61 mg per cup
  • Soy nuts: 41 mg per oz.
  • Edamame: 50 mg per half-cup

Fatty Fish: Varieties like salmon, mackerel, and tuna pack magnesium and omega-3s:

  • Salmon: 26 mg per 3 oz.
  • Canned tuna: 28 mg
  • Mackerel: 83 mg per serving

Whole Grains: A source of fiber paired with magnesium:

  • Quinoa: 118 mg per cooked cup
  • Brown rice: 86 mg per cooked cup
  • Shredded wheat cereal: 61 mg per cup
  • Whole wheat bread: 23 mg per slice

Leafy Greens: Dark greens deliver many nutrients, magnesium among them:

  • Raw kale: 5 mg per cup
  • Raw spinach: 24 mg per cup
  • Cooked spinach: 78 mg per half-cup

Fruits: Simple options like bananas, raisins, and avocados work well as snacks:

  • Banana: 32 mg per medium piece
  • Raisins: 23 mg per half-cup
  • Avocado: 22 mg per half-cup

Dairy Products: Provide calcium and protein, plus magnesium:

  • Milk: 24-27 mg per cup
  • Plain yogurt: 42 mg per 8 oz.

Dark Chocolate: A sweet source of this mineral:

  • Dark chocolate (70%-85%): 42-65 mg per oz.

Vegetables: Common choices can add a bit of magnesium:

  • Green peas: 31 mg per ½ cup
  • Sweet corn: 27 mg per ½ cup
  • Potato with skin: 48 mg per medium potato

Water: Some water sources offer small magnesium amounts.

Simple Ways to Include More Magnesium

Make small changes in meals to increase intake:

  • Breakfast: Low-fat yogurt with banana slices
  • Snack: Almonds or pumpkin seeds
  • Lunch: Avocado on whole-grain toast
  • Dinner: Grilled salmon with brown rice and a side of greens
  • Dessert: A piece of dark chocolate

Tips for Better Absorption

Health conditions and certain medications can affect absorption. Separating zinc and magnesium intake or selecting time-release forms may help.

Why Magnesium Matters

Magnesium is key for growth in children, steady energy for adults, and supports bones and heart health for older adults. The recommended daily intake varies by age and gender:

  • Children (1-3 years): About 80 mg per day
  • Children (4-8 years): 130 mg per day
  • Pre-teens (9-13 years): 240 mg per day
  • Teen Boys (14-18 years): 410 mg per day
  • Teen Girls (14-18 years): 360 mg per day
  • Adult Men: 400-420 mg per day
  • Adult Women: 310-320 mg per day
  • Pregnant Women: Approximately 350-360 mg per day 

Research shows that nearly half of adults do not consume enough magnesium, which can affect overall health. Adding magnesium-rich foods like nuts, leafy greens, and whole grains can make a difference. A salad topped with nuts, a side of greens, or a small piece of dark chocolate brings both flavor and essential magnesium to your meals.

Magnesium isn’t just about physical health; it also plays a role in mental well-being. Studies suggest that this mineral may aid in better sleep and mood balance, making it a valuable part of daily life. Including more foods rich in magnesium in your meals is a simple way to support health and vitality at every stage of life.