7 Foods You Should Eat Instead of Taking a Magnesium Supplement

Magnesium plays an essential role in managing blood pressure, strengthening bones, regulating blood sugar, and maintaining a stable heart rate, among other benefits. While magnesium supplements can help maintain adequate levels, adding magnesium-rich foods to your diet is also helpful, with many options available.

1. Nuts and seeds

Several varieties of nuts and seeds stand out for their impressive magnesium contents:

• Almonds: One ounce of dry-roasted almonds contains 80 milligrams (mg) of magnesium, or 19% of the recommended daily value (DV). Almond products, like almond butter, are also rich in magnesium.
• Cashew nuts: Just 1 ounce of dry-roasted cashews contains 74 mg of magnesium (18% DV).
• Hemp seeds: Three tablespoons provide 210 mg of magnesium (50% AJ), along with healthy fats, fiber, and all essential amino acids.
• Pumpkin seeds: One ounce provides 165 mg of magnesium (37% DV), with protein, fiber and good fats.

2. Legumes

Legumes, which include peas, beans and lentils, are packed with nutrients like protein, folate, fiber, iron and polyunsaturated and monounsaturated fats.

Legumes rich in magnesium include:

• Black beans: High in protein, fiber and magnesium: 1 cup of cooked black beans contains 120 mg of magnesium, or about 28% of the recommended DV.
• Lenses: Protein of plant origin, lentils are rich in magnesium, fiber, folate, potassium and iron. One cup of cooked lentils (198 grams) provides 71.3 mg of magnesium, or about 17% of the recommended daily intake.
• Edamame: These young green soybeans provide 50 mg of magnesium per half-cup serving, or 12% of the recommended DV. Edamame also contains good amounts of fiber and protein.

3. Whole grains

Whole grains offer plenty of fiber and magnesium. They include:

• Quinoa: This plant-based protein is cooked like pasta or rice, and one cup provides 118 mg of magnesium. Quinoa also provides a good amount of fiber and iron.
• Buckwheat: Although buckwheat is not technically a grain, it contains nutrient-rich edible seeds. One cup of cooked and roasted buckwheat groats (grains) provides about 85.7 mg of magnesium.
• Whole wheat: You can increase your intake of magnesium, selenium, and folate by choosing whole-wheat breads, crackers, or pastas over refined white varieties. A slice of whole-wheat bread contains about 25 mg of magnesium, while six whole-wheat crackers provide about 30.8 mg.

4. Dairy products

If dairy products are often highlighted for their calcium, they also provide magnesium:

• American cheese: A slice (30 grams) of American cheese provides 10.4 mg of magnesium, as well as 450 mg of calcium and 4.68 grams of protein.
• Skimmed milk: One cup of low-fat milk provides about 30.8 mg of magnesium (about 7% of the recommended DV), 132 mg of calcium, and 3.43 grams of protein.
• Fat-free Greek yogurt: A typical container of nonfat Greek yogurt (156 grams) contains 16.7 mg of magnesium, 173 mg of calcium and 16.1 grams of protein.

5. Fruit

Fruits rich in magnesium include:

• Prickly pear: This sweet, berry-flavored fruit provides about 87.6 mg of magnesium per serving. Prickly pear also provides nutrients such as potassium and calcium.
• Dried figs: These are full of fiber and multiple vitamins and minerals. One cup of dried figs provides 101 mg of magnesium, or 24% of the recommended daily intake.
• Bananas: A medium banana provides 31.9 mg of magnesium. Bananas are also rich sources of fiber, potassium, vitamin B6 and a range of antioxidants and phytonutrients.

6. Vegetables

A number of vegetables, especially dark leafy greens, are rich in magnesium.

• cooked spinach: Spinach is a leafy green vegetable that is low in calories and rich in vitamins, minerals and antioxidants. It contains high levels of vitamins A, C and K, as well as fiber, iron, calcium and magnesium.. Half a cup of cooked spinach contains 78 mg of magnesium, helping you reach 19% of the recommended DV.
• Potatoes: One 3.5-ounce baked potato with its skin provides 43 mg of magnesium, helping you reach 10% of the recommended DV. Potatoes are also a rich source of vitamin C and potassium.
• Sweet corn: Half a cup (about 100 grams) of candy corn contains 21.9 mg of magnesium.

7. Dark chocolate

Dark chocolate provides a significant amount of magnesium. A 3.5-ounce (100-gram) bar can contain between 48 and 129 mg, depending on its cocoa percentage and brand. Dark chocolate is also full of iron, copper and manganese.

In addition to these minerals, dark chocolate is rich in antioxidants, which help fight free radicals, harmful molecules linked to chronic diseases. These antioxidants promote healthy blood flow in the brain and heart and also provide anti-inflammatory benefits.

How much magnesium do you need?

The recommended daily intake of magnesium is 420 mg for most adult men and 320 mg for adult women. Dosage requirements vary depending on factors such as age and underlying health conditions.

For pregnant people ages 18 and older, daily magnesium requirements increase to between 350 and 360 mg. Adolescents are advised to consume 360 ​​to 410 mg per day, while young children need significantly lower amounts.