15 Best Magnesium Rich Foods That Are Super Healthy

You may just find yourself surprised about all the magnesium benefits we tell you about. Lack of magnesium can trigger health issues. Today we are here with “Top 15 Best Magnesium Rich Foods That Are Super Healthy”.

If you’re lacking magnesium your cellular metabolic function can deteriorate which in turn can lead to a more serious health issue, such issues include migraine, headaches, anxiety, and depression fibromyalgia and cardiovascular disease.

Magnesium benefits

  • Importance of magnesium for mitochondrial health:

Mitochondria are tiny bacteria derived organelles that are found inside your cells in order for your organs to function properly.

They need energy, this energy is called adenosine triphosphate also known as ATP and its primary producer is mitochondria.

Research has suggested that most health issues can be tracked by mitochondria dysfunction, so make sure you have the right nutrients for your mitochondria.

One example of how mitochondria play an essential role is, an athletic performance.

In order to maintain a high athletic performance your muscles need oxygen, your oxidative capacity relies on your mitochondria’s ability to produce ATP.

Do you know what the one surprising food is that you probably never eat, that is rich in magnesium?

How much magnesium do you need?

Over a century ago people were getting an estimated 500 milligrams of magnesium from their diet.

Today research suggests that people are only getting 150 to 200 milligrams a day from food.

Most people do not prefer to take supplements to get their magnesium dose, but since the quality of naturally grown foods is no guarantee it might be a good idea.

Dr. Carolyn Dean, who is the author of the magnesium miracle suggests the RDA for magnesium is between three hundred and ten to four hundred and twenty milligrams.

  • Risk factors signs and symptoms of magnesium deficiency:

One of the primary risk factors for magnesium deficiency is eating too much-processed foods.

So if you’re not eating enough leafy greens chances are you’re not getting enough magnesium.

Also, magnesium gets lost through stress, lack of sleep, constant alcohol consumption and prescription drug use, because of this, it is no surprise that between fifty to eighty percent of Americans are thought to be magnesium deficient.

It is really tough to spot signs of magnesium deficiency but if you suddenly suffer from a charley horse or you constantly get headaches or migraines you could be lacking magnesium.

Loss of appetite, nausea, and vomiting or fatigue and weakness are also signs, with that said it’s essential that you find ways to get magnesium into your body.

Health tips about the top foods that contain high magnesium as well as all the magnesium benefits these foods contain.

Beans and lentils:

Beans and lentils

These are probably the most versatile and nutritious vegetables with magnesium. They are low in cholesterol and are very low in fat. It controls your blood sugar level and is a strong supporter of heart health.



For women, the high level of magnesium in edamame can help reduce PMS symptoms.

It also has the ability to prevent migraines headaches and can also regulate your blood pressure.



This high magnesium vegetable can help the parathyroid gland to produce hormones that are required for proper bone function.



This food is in almost everyone’s diet because it is rich in magnesium and potassium it has the ability to protect you from rheumatism.



Known for their large content of vitamins and minerals avocados also supply a decent amount of magnesium.

Avocados are also good strength for your heart and can lower your cholesterol.



This sweet fruit can help boost the production of white blood cells which are essential for different bodily functions but they are also a great addition to your diet if you’re looking to lose weight or reduce swelling.

Passion fruit:

Passion fruit

This high magnesium fruit can help with your digestion, boost your immune system, improve your eyesight, and improve your bone mineral density.



This rich source of magnesium can help strengthen your bones. Just one cup of pineapple juice can take care of 73 percent of the RDA of magnesium.



This high magnesium fruit has the ability to take care of 10% of its daily RDA it’s good for maintaining electrolyte levels and can help with fatigue.

Mixed nuts and seeds:

Mixed nuts and seeds

By consuming half a cup of pumpkin seeds you’re getting your daily quota of magnesium.

Dark chocolate:

Dark chocolate

With a single square of dark chocolate, you can expect an instant boost in energy.

It can offer up to 24% of your magnesium and the antioxidants that are present in dark chocolate can help boost the overall heart health dark chocolate coma, anyone.

Whole grains:


Magnesium and selenium are what whole grains contain. They help build bones and are very healthy for the immune system.

By consuming whole grains on a daily basis it can help reduce the risk of heart disease and constipation.



They contain a high consumption of magnesium fiber. Healthy fats and vitamin E can help lower blood sugar levels, cholesterol levels, and blood pressure.

Non-fat yogurt:

Non-fat yogurt

It has also been called Greek yogurt. It contains essential minerals and vitamins such as magnesium and potassium. It can help promote and strengthen bones.



It is low in cholesterol, contains a good amount of magnesium and other beneficial proteins.

It also offers a large amount of oxalate which can help keep kidney stones at bay. More than 300 different enzymes in our body rely on magnesium for proper function.

This further illustrates the importance, magnesium has on the biochemical processes many of which are essential for the proper metabolic function, for example, the relaxation of blood vessels depends on magnesium.

The proper formation of our bones and teeth rely on magnesium and finally, our muscle and nerve functions including the action of the heart muscle rely on sufficient magnesium.

That’s why it can be helpful to listen to some health tips regarding magnesium benefits and how it can improve your health.