10 Magnesium Foods to Incorporate into your Diet

Avocados, a food high in magnesium, cut in half.

You are what you eat. Who hasn’t heard that before? Well, we hear it a lot because there’s a whole lot of truth packed into this prevalent little proverb. If you eat healthy food, you’ll be healthy. If you eat unhealthy food, you’ll be unhealthy.


So, if you eat foods that are packed with happy minerals like magnesium, you’ll be happy, right?

The answer is...yes!

Magnesium is a happy little mineral that’s oh so essential for our mind, body, and spirit. What are the benefits of eating foods high in magnesium and what foods are a good source of magnesium? Follow along with us to discover the answers to these questions and more!

Benefits of Magnesium

Magnesium is an important mineral, playing a role in over 300 enzyme reactions in the human body. Its many functions include helping with muscle and nerve function, regulating blood pressure, and supporting the immune system.

Studies show that foods high in magnesium provide numerous benefits.

  1. Magnesium increases exercise performance. Magnesium helps move blood sugar into your muscles and reduces muscle pain, cramps, and muscle fatigue that can happen after intense exercise.
  2. Magnesium fights depression. Magnesium protects against depression by regulating hormones, including the ultra important serotonin, which affects sleep, mood, overall wellbeing, and happiness.
  3. Magnesium can lower blood pressure. Magnesium helps promote the production of nitric oxide, a signaling molecule that helps relax blood vessels. If a person has elevated blood pressure, he or she may benefit from consuming appropriate amounts of magnesium.
  4. Magnesium reduces inflammation. Magnesium reduces the inflammatory marker CRP, which in turn, fights chronic diseases linked to inflammation including heart disease, stroke, Type 2 diabetes, and Alzheimer’s.
  5. Magnesium helps alleviate PMS symptoms. The second most prevalent electrolyte in the human body, magnesium plays a key role in reducing fluid retention, relaxing muscles that are prone to cramping, and regulates mood—all common symptoms of PMS.

Foods High in Magnesium

Magnesium is the fourth most abundant mineral in the human body, and plays a key role in over 300 enzyme reactions including muscle and nerve function, regulating blood pressure, and supporting the immune system. In order for you to feel and perform at your best, it’s important to consume the recommended daily amount of magnesium.

The recommended daily amounts of magnesium are approximately 410-420 milligrams per day for men, and approximately 310-320 milligrams per day for women.

Unfortunately, studies show that at least half of the U.S. population does not get the recommended daily amount of magnesium. Read this article to learn more about the signs of a magnesium deficiency. While there are trusted supplements in the market, the easiest way to achieve your daily magnesium goal is through healthy, unprocessed foods. Here are 10 foods high in magnesium.

Magnesium Foods List

  1. Almonds (80mg./1 ounce) - Almonds are a favorite for healthy snackers, and it’s easy to see why. This low-sugar, low-calorie tree nut is high in fiber and protein. A 1-ounce serving of almonds contains 20% of your recommended daily magnesium.
  2. Cooked Spinach (157mg./1 cup) - Dark, leafy greens like spinach are rich with nutrients including iron, manganese; vitamins A, C and K; and magnesium. Studies show that cooking or steaming your spinach boosts its antioxidant content.
  3. Avocado (42mg./1 cup) - Love it or leave it, this pitted fruit is packed with magnesium, healthy fats, and other nutrients. Spread some buttery avocado on whole grain toast for a breakfast that will make your heart happy.
  4. Nonfat or Low-fat Yogurt (30mg./1 cup) - Packed with protein and probiotics, cultured yogurt is a delicious and gut-healthy snack. Just one cup yields 30 milligrams of magnesium. This article provides some yummy recommendations when it comes to finding yogurt with low-sugar content.
  5. Salmon (53mg./½ fillet) - Fish typically provides twice as much magnesium as red meat or chicken. Incorporate salmon into your meal routine at least three times per week for a diet rich in Omega-3 fatty acids, which are crucial for cardiovascular health.
  6. Banana (32mg./1 banana) - Bananas are known for providing a bunch of potassium, but did you know they are also an abundant source of magnesium, too? Their high levels of Vitamin B6 also reduce inflammation, boost white blood cells, and protect against Type 2 diabetes.
  7. Edamame (99mg./1 cup) - Edamame are soybeans still in their pods, and can be served steamed, boiled, or dried. They’re high in magnesium, fiber, Vitamin K, and are an excellent source of plant-based protein. In fact, one cup of edamame provides 18.5 grams of protein!
  8. Pumpkin Seeds (184mg./¼ cup) - Pumpkin seeds are a true power source of magnesium. With nearly half of your daily value (DV) in just a quarter-cup, this delicious snack is some serious food for thought. They’re high in antioxidants, fiber, as well as Omega-3 and Omega-6 fatty acids, making them instrumental in lowering cholesterol and reducing the risk of heart disease.
  9. Whole Grain Bread (23mg./1 slice) - If you like sandwiches, simply swapping your white bread for whole grain can help fill in the gaps of your daily magnesium intake. Whole grains are also high in B vitamins, selenium, manganese, and fiber.
  10. Dark Chocolate (64 mg./1 ounce) - Dark chocolate is as healthy as it is delicious. It promotes great gut-health with prebiotic fiber, and it’s also high in manganese, iron, and copper. Choose at least 70% cacao to get the most out of this mouthwatering treat.

Drink Your Minerals

When you eat magnesium rich foods, you give your mind, body, and spirit the nourishment they need to keep you awake and smiling day after day. Twi Mocha Latte and Hot Cocoa (for Keurig) are made with natural ingredients, premium chocolate, and essential vitamins and minerals. Just one pod provides 200 milligrams of magnesium—that’s half of your daily recommendation!

To learn more about the benefits of Twi beverages, visit our website.