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Magnesium for the Win

By Melissa Gutierrez
Posted On Jan 07, 2021
Magnesium for the Win

“A healthy outside starts from the inside.”

~ Robert Urich


Nutrition is a big factor in our well-being, but unfortunately, the basics of healthy eating become obscure in the light of the never-ending influx of so many “it” trends.

Magnesium, one of the essential minerals of health, gets overlooked too many times. Magnesium supports many bodily functions such as muscle and nerve function, helps sustain a strong immune system, maintains heart rhythm, and builds strong bones.

The importance of magnesium in our diet is indubitable.

In fact, a magnesium deficiency can lead to cardiovascular diseases, muscle spasms, high blood pressure, osteoporosis, headache, fatigue, and even a heart attack.

An inadequate amount of magnesium in our diets can be a result of many factors such as excessive alcohol consumption, consumption of foods rich in sugar and phytic acid, and consuming less than three servings of vegetables per day (recommended dietary dose of magnesium is 400 mg). 

List of Magnesium Rich Foods:


  1. Dark Leafy Greens

Spinach has the highest levels of magnesium, enjoy it sautéed or fresh in salads. Other greens rich in magnesium include the likes of kale, swiss chard, and lettuce.


  1. Nuts and Seeds

Squash and pumpkin seeds may be tiny in size, but they pack a powerful punch of magnesium. Other magnesium-rich seeds include sesame seeds, flax seeds, Brazil nuts, almonds, cashews, pine nuts, peanuts, walnuts, and pecans.


  1. Fish

Mackerel is a delicious fish that can be enjoyed baked, grilled, broiled, or fried, and a 100 gram fillet provides 97 milligrams of magnesium! Other magnesium  rich fish includes turbot, Pollock, halibut, tuna, and salmon. Fish is a great source of Omega-3 fatty acids, Vitamin D, Vitamin B-12, and manganese.


  1. Beans and Lentils

Soybeans are a great source of magnesium. Not a fan of soybeans? Well, luckily you can choose between white beans, French beans, black-eyed peas, chickpeas, garbanzo beans, pinto beans, and lentils.


  1. Brown Rice

Brown rice is delicious, healthy, and full of magnesium. It also provides fiber, folate, iron, and zinc.


  1. Avocados

YES! Besides being absolutely the most mouthwatering thing ever, this food from the gods helps to reach the recommended dietary amount of magnesium.


  1. Low-Fat Dairy

Skimmed milk and yogurt are considered great sources of magnesium. Other low-fat dairy goodness rich in magnesium include goat cheese and mozzarella.


  1. Bananas

Besides being the richest natural source of potassium, bananas are also packed with magnesium and other vital nutrients such as Vitamin C, fiber, and antioxidants.


  1. Dried Fruits

Figs are packed with magnesium. Weary of figs? Prunes, apricots, raisins, and dates will also do the trick.


  1. Dark Chocolate

This is not a typo. This guilty pleasure can help you meet 24% of the daily recommend allowance of magnesium.


Cover photo: Shutterstock