Which foods contain magnesium?

Khadija Mogal
Did you know that nearly 50% of people don’t get enough magnesium from their diet?
This essential mineral is a powerhouse for muscle health, nerve function, and energy production, yet it’s often overlooked. Let’s break down the top foods that can boost your magnesium levels step by step.
Embrace leafy greens
Leafy greens like spinach, fenugreek, moringa and turnip greens are among the most magnesium-rich vegetables. Just one cup of cooked spinach can provide up to 157 mg of magnesium, which is 42% of the RDA for magnesium. Start your day with a smoothie or add these greens to your meals for an easy magnesium boost.
Snack on nuts and seeds
Nuts such as almonds, cashews, and Brazil nuts are excellent sources of magnesium. A one-ounce serving of almonds provides about 80 mg of magnesium. Seeds, especially pumpkin seeds, are also powerful – they can contain around 150 mg per ounce. Keep a mix of nuts and seeds at your desk for a nutrient-packed snack.
Incorporate whole grains and millets
Whole grains and millets like whole wheat, dalia (broken wheat), bajra (pearl millet), jowar (sorghum), ragi (finger millet) and oats are rich in magnesium. For eg., one cup of cooked bajra has approximately 131 mg of magnesium which is 32% of your RDA. Switching out refined grains for these alternatives helps improve your magnesium intake, provides additional fiber and other vital nutrients.
Add legumes to your meals
Legumes such as moth beans (matki), kidney beans (rajma), green gram (mung) and black-eyed peas (chawli) can be your best friends when aiming for more magnesium. A cup of rajma can offer nearly 26% of your RDA for magnesium. Enjoy them in dals, wraps, salads or patties for an easy, nutrient-dense meal.
Enjoy fatty fish
Fish like salmon and mackerel not only provide healthy omega-3 fatty acids but are also good sources of magnesium. A 100-gram serving of mackerel can give you around 82 mg. Including fish in your diet twice a week can help meet your magnesium and essential nutrient needs.
Don’t forget bananas and avocados
While bananas are typically known for their potassium, they also contain magnesium, with one banana offering about 32 mg. Avocados are even richer, with around 58 mg in a medium-sized fruit. Slice them into salads or blend them into smoothies for a magnesium-packed punch.
Treat yourself with dark chocolate
Good news for chocolate lovers – dark chocolate is a surprisingly rich source of magnesium. One serving (30 gm) can provide around 64 mg of magnesium. Choose chocolate with at least 70% cocoa for the highest benefit and lowest added sugars.
**Research Insight:
According to the National Institute of Nutrition (NIN), adult Indian women should aim for 350-370 mg daily, while men should target 420-440 mg. Including a variety of these foods in your diet can make reaching these goals more manageable.
Want more tips on how to balance your diet for better health? Feel free to ask! Your nutrition journey starts with the right information, so let’s explore it together. (Quora)