6 cereals richest in magnesium

Magnesium is an essential nutrient that supports nerve, muscle and bone health. It also helps regulate blood sugar and blood pressure and may promote better sleep.

Most adults need 310 to 420 milligrams (mg) of magnesium per day. If you eat a lot of leafy greens, nuts, seeds, and dairy products, you’re probably getting enough of them. Many grains can provide magnesium as well as fiber, vitamins and other important minerals.

1. Quinoa

Magnesium per serving: 118 mg per 1 cup cooked

Quinoa is an excellent plant-based protein that can be cooked like rice or pasta. It’s tasty in a fresh salad, as a carb in a veggie-filled protein bowl, or as a binder in meatless bean burgers.

In addition to magnesium, quinoa also adds iron, fiber and potassium to a meal.

2. Buckwheat

Magnesium per serving: approximately 86 mg per 1 cup cooked

Even though the word “wheat” is in its name, buckwheat is actually a gluten-free grain. In addition to magnesium, you’ll get plenty of fiber, phosphorus, and antioxidants.

You can use buckwheat flour for your pancake mixes, pastries and homemade pastas, or even cook roasted groats (Kasha), and eat them as you would oats or rice.

3. Brown rice

Magnesium per serving: approximately 86 mg per 1 cup cooked

Brown rice is a high-fiber option for adding magnesium to a variety of dishes, including soups, salads, stir-fries, burritos and stews. It offers more nutrients than white rice, including potassium, phosphorus and folate.

Rice is also something you can buy in bulk and store in your pantry for quick, nutritious meals.

4. Whole wheat

Magnesium per serving: 164 mg per 1 cup

You can usually find whole-wheat versions of your favorite breads, crackers, pastas, and other carbs, and choosing them over refined white versions can help you get a little more magnesium and other key nutrients, like selenium and folate, into your day.

If you do a lot of baking, consider replacing some of the all-purpose flour with whole wheat flour in your recipes, or use half whole wheat flour and half all-purpose flour.

5. Barley

Magnesium per serving: 34.5 mg per 1 cup cooked

Barley is a popular comfort grain that’s wonderful in soups and stews, but you can also get a little extra magnesium by enjoying it as a hot breakfast cereal or salad topping, or as a carb for stuffed vegetables. Chewy cereal also offers plenty of soluble fiber, as well as some vitamin A, calcium and iron.

The hulled version of barley will provide you with a little more magnesium than the pearl version, but it takes longer to cook.

6. Oats

Magnesium per serving: 63 mg per 1 cup cooked

Oats are a classic cereal to start your day with if you want to get a head start on your daily magnesium intake, but breakfast isn’t the only time you can enjoy this cereal. Try baking oats into bread, adding them to smoothies, or using them to make your own granola bars.

Choose steel-cut oats over rolled or instant oats to get the best nutritional value, with key vitamins and minerals like zinc, selenium, folate, lutein and zeaxanthin.