Top 80 Magnesium Rich Foods

Pumpkins are rich in magnesium

Why magnesium rich foods

Magnesium rich foods yield enough magnesium, a trace mineral that helps our bodies to function well. Magnesium is stored in the soft tissue and bones, helping to catalyze the production of proteins, DNA and new bone.

Therefore, magnesium helps to maintain cell proliferation and prevent illnesses such as type 2 diabetes that are caused by low levels of magnesium. The body gets enough magnesium when magnesium foods are eaten well.

Research has shown that increasing by 100mg the level of magnesium per day will reduce the risk of type 2 diabetes by 15 %. Also, High blood magnesium reduces the risk of cardiovascular diseases by 30%.

Further, low magnesium level increases the risk of osteoporosis because of its key role in bone formation. Therefore good magnesium levels help to prevent osteoporosis.

Studies have also shown that magnesium helps to prevent migraine, as low levels of magnesium are an important risk factor for migraines.

We depend on magnesium for calcium ions and potassium transportation to our cell membranes where they are needed. In this post, I discussed the best foods rich in magnesium.

Here are healthy foods rich in magnesium:

Pumpkin Seeds

Pumpkin seeds are rich in magnesium

A 100g serving of pumpkin seeds provides 592mg of magnesium. You can eat roasted pumpkin seeds as snacks or add them to cereals, cakes and breads. A cup of roasted pumpkin seeds contains about 42% of daily magnesium needs.

Therefore, do not discard pumpkin seeds because they are nutritious and a good source of magnesium.

Flax Seeds

Magnesium rich flax seeds

Flax seeds are rich in magnesium, dietary fibre, calcium and protein.

They are found in vegan diets and are popular as healthy foods used in recipes such as cakes, bean burgers, bread, soup and houmous. A 100g serving of flax seeds provides 392mg of magnesium.

Brazil Nuts

Magnesium rich Brazil nuts

Brazil nuts are an important source of minerals, omega-6 fatty acids, essential vitamins, and non-animal proteins. A 100g serving of brazil nuts provides 376mg of magnesium.

However, eat Brazil nuts moderately because they are high in saturated fats. A cup of Brazil nuts contains 125% of daily magnesium needs.

Sesame Seeds

Magnesium rich sesame seeds

Sesame seeds can be used to make crispbread and seeded breads. They are an important feature in energy bars and flapjacks. Tahini which is the basis for healthful dips like hummus is also made from sesame seeds.

When served with 28g of sesame seeds, you get 25% of the recommended magnesium daily needs and some amount of dietary fibres, proteins and other important minerals. A 100g serving of sesame seeds provides 351mg of magnesium.

Chia Seeds

Magnesium rich chia seeds

Chia seeds were originally grown in Guatemala and Mexico but now grown worldwide to provide boost to foods and drinks, found especially in South American and vegan diets.

Chia seeds are rich in omega-3 fatty acids. The seeds have a gelatinous texture and so can be used as a thickening agent in recipes. A 100g serving of chia seeds provides 335mg of magnesium.

Sunflower Seeds

Magnesium rich sunflower seeds

Sunflower seeds are rich in dietary fibre, vitamin E, protein and other essential vitamins and minerals. One cup serving of sunflower seeds provides about 41% of magnesium daily needs.

However, sunflower seeds are also high in fats and should be eaten in moderation. They can be added as a nutritious boost to bread, flapjacks and trail mixes. A 100g serving of sunflower seeds provides 325mg of magnesium.

Lima Beans

Magnesium rich lima beans

Lima beans are also known as butter beans. They are a creamy pulse with a mild taste, and they may be used as a base for vega-friendly, protein packed dips. A 100g serving of lima beans provides 224mg of magnesium.

Lima beans work well in gigantes plaki, vegetarian chilli, tuscan bean soup and other tomato-based dishes.

Cashew Nuts

Magnesium rich cashew nuts

Cashew nuts are delicious as a snack. They work well in curries and nut loaf and are used to make vegan cream cheese. A 100g serving of cashew nuts provides 292mg of magnesium.

Cashew nuts are high in protein and fat content and should be consumed moderately. A cup of cashew nuts provides about 89% of recommended daily requirement of magnesium.

Almonds

Almonds are rich in magnesium

Almonds are an important ingredient in the English Bakewell tart. They are responsible for the delicious marzipan taste for which the dessert is popular. A 100g serving of almonds provides 270mg of magnesium.

Almonds are delicious as a snack and can be powdered and used to make homemade marzipan. Almonds provide one of the highest amounts of magnesium compared to any food.

A cup serving of almonds contain 100% of the recommended magnesium daily needs.

Pine Nuts

Pine nuts are rich in magnesium

Pine nuts are an important ingredient in many Italian pesto recipes. These creamy nuts are part of the diet in Asia and Europe. A 100g serving of pine nuts provides 251mg of magnesium.

Pine nuts can be added to meat dishes, enjoyed as a snack on their own, or baked into bread. Always eat pine nuts in moderation because they are high in fat content.

Quinoa

Quinoa is rich in magnesium

Quinoa is a plant-based food and a complete protein, popularly found in diets without meat that is a source of protein. A 100g serving of quinoa provides 197mg of magnesium.

This type of protein from quinoa can only be achieved by pairing beans with a carbohydrate. A cup of cooked quinoa provides 30% of magnesium daily requirements and other essential trace minerals.

Oats

Oats are rich in magnesium

Eat a breakfast of oats, either as regular muesli, porridge or bircher muesli, and set yourself up for the day. A 100g serving of oats provides 177mg of magnesium.

Oats are filling, wholesome and contain high levels of essential trace minerals, dietary fibre and protein. A cup of oats provides about 69% of the recommended daily needs of magnesium.

Peanuts

Peanuts are rich in magnesium

Though its name suggests it is a nut, peanut is rather a legume, initially grown in Paraguay. Peanuts work very well in curries.

Highly versatile, peanuts can be used in a number of recipes such as cookies, confectionery, dips or cakes. A 100g serving of peanuts provides 168mg of magnesium.

Hazelnuts

Hazelnuts are rich in magnesium

You can use hazelnuts to make chocolate-based confectionary and pralines. Hazelnuts are an important ingredient in chocolate spreads. They have strong affinity with chocolate. A 100g serving of hazelnuts provides 163mg of magnesium.

Hazelnuts are also used in many savoring dishes such as terrine, soup, salad and stuffing. They are sources of mineral and protein to any dish they are included in.

Black Turtle Beans

Black turtle beans are rich in magnesium

Black turtle beans are high in dietary fibre and protein, and low in fat. Therefore they are a regular ingredient in the diets of people who are conscious of their health. A 100g serving of black turtle beans provides 160mg of magnesium.

Black turtle beans do not need to be soaked before cooking. They work well in chilli and bolognaise to replace or bulk out the meat. You can cook black turtle beans in a pressure cooker to save time.

Walnuts

Walnuts are rich in magnesium

Walnuts can be added to the vegetarian diets. They contain high levels of protein but also high levels of fat. So eat in moderation. A 100g serving of walnuts provides 158mg of magnesium.
They have a bitter taste and help cut through sugary taste when added to sweet treats and cakes. A cup of walnuts provides 63% of the daily requirement of magnesium.

Dark Chocolate

Dark chocolate is rich in magnesium

Dark chocolate can be used as a healthier replacement for milk chocolate in trail mixes, cookies and cakes. A number of dark chocolate squares can be added to chilli to provide rich tasting meal.
It is important to note that 100g bar of dark chocolate contains high levels of almost all the minerals needed by the body. A 100g serving of dark chocolate provides 146mg of magnesium.

Take dark chocolate because it is very good for your health. A 100g bar contains 58% of the recommended magnesium daily intake.

Brown Rice

Brown rice is rich in magnesium

Brown rice is a good source of magnesium. One cup of brown rice contains about 21% of the recommended daily intake of magnesium.
It is versatile and can be used in place of white rice in dishes like chilli, steamed fish, curry and paella that do not require gelatinous rice. A 100g serving of brown rice provides 143mg of magnesium.

Kidney Beans

Kidney beans are rich magnesium

Kidney beans feature in frugal recipes because they are a cheap source of non-animal protein. They provide a cheap protein ideal for vegan, low-meat and vegetarian meals when paired with carbohydrate.

A cup of kidney beans provides about 19% of the recommended magnesium intake per day. A 100g serving of kidney beans provides 140mg of magnesium.

Macadamia Nuts

Macadamia nuts are rich in magnesium

Macadamia nuts are an excellent source of nutrients and energy. They also are high in saturated fats. So eat them in moderation. A 100g serving of macadamia nuts provides 130mg of magnesium.

A cup of macadamia nuts contains about 39% of the recommended magnesium intake per day. The nuts can be added to cakes or you can enjoy them as a snack.

Corn

Magnesium rich food

Corn is versatile and popular in the USA, South America and West Africa. Corn can be cooked on the cob, it can be used to make flour, and can be added to risottos and soups. In West Africa, it can be roasted on the cob and eaten as a snack.

A 100g serving of corn provides 127mg of magnesium. A cup of corn contains plenty of minerals and vitamins including 11% of the recommended daily requirement of magnesium.

Adzuki beans

Adzuki beans are rich in magnesium

Adzuki beans are small red beans featuring prominently in Asian diets. They have sweet, nutty flavor and are used in sweet treats and some puddings. A 100g serving of adzuki beans provides 127mg of magnesium.
Adzuki beans can be safely added to any diet because they are high in dietary fibre and low in fat. A cup serving of adzuki beans provides about 30% of the recommended daily intake of magnesium.

Pecans

Pecans are rich in magnesium

Pecans are a nutrient and energy dense food that can be added to any diet. However, eat them in moderation because they are high in fat. A 100g serving of pecans provides 121mg of magnesium.
Pecans work very well when sprinkled on coffee cake or treacle tart. They add a smoky flavor to pastry. A cup of pecans contains high levels of protein, essential minerals and dietary fibre including about 33% of daily magnesium needs.

Pistachio nuts

Pistachio nuts are rich in magnesium

Pistachio nuts are delicious and an excellent source of non-animal protein and dietary fibre. They pair well with chicken. They can be prepared into a cream for use in cakes.

They can also be eaten as a snack. A cup of pistachio nuts provides about 37% of your recommended daily requirement of magnesium. A 100g serving of pistachio nuts provides 121mg of magnesium.

Swiss chard

Swiss chard is rich in magnesium

Swiss chard is a highly nutritious, leafy green vegetable. It boasts of large green leaves with colorful orange, red or yellow stalks. A100g serving of Swiss chard provides 81mg of magnesium.
You can cook Swiss chard by boiling and then serving as a side dish to fish, meat or other dishes. A cup of Swiss chard contains about 38% of daily requirement of magnesium.

Garbanzo Beans

Garbanzo beans are rich in magnesium

Garbanzo beans are also known as chickpeas. They are non-meat, delicious source of protein. They abound in essential minerals and vitamins needed to be healthy.

Garbanzo beans are versatile. They work well in rice and beans recipes. They can be added to curries and can be used as a base for vegetarian burgers.

A 100g serving of garbanzo beans provides 79mg of magnesium. A cup of garbanzo beans contains about 20% of the recommended daily intake of magnesium.

Spinach

Spinach is rich in magnesiurm

Spinach can be added to most recipes. Make sure you add spinach only few minutes before the end of cooking to prevent it from losing its nutrients.
Spinach also works well in salads and can be added to pasties and quiche. A 100g serving of spinach provides 79mg of magnesium.

Mackerel

Mackerel is rich in magnesium

Mackerel is an oily fish. It is a good source of omega fatty acids, vitamin B, minerals and protein which help to maintain a strong immune system and a healthy heart.

Mackerel works well in pate, and has a strong taste. It can be flaked up into fishcakes, turned into smoked mackerel dip and it can be barbecued. A 100g serving of mackerel provides 76mg of magnesium.

Purslane

Vegetable lot containing purselane

Purslane is considered a weed in some countries, but it is a highly nutritional crop. It can be included in the diet when possible. It tolerates bad soil and drought, and is popular in hotter, poorer countries.

Purslane can be used in a similar fashion to spinach. It can be chucked in stir-fries or added to salads. A 100g serving of purslane provides 68mg of magnesium.

Edamame

Edamame is rich in magnesium

Edamame beans are a rich source of non-animal protein and omega fatty acids. They are abundant in essential minerals required for normal body function. A 100g serving of edamame provides 61mg of magnesium.

Edamame can be prepared into a protein-packed dip or can be added to a bean salad. A cup of edamame beans contains about 25% of the recommended daily allowance of magnesium and 34% of the daily requirement of protein.

Artichokes

Artichokes are rich in magnesium

Artichokes, though looking odd, can be made into a delicious treat. They contain essential vitamins, minerals and plenty of dietary fibre. They contain little or no fat.

Artichokes can be steamed and served with butter. They can be found in the antipasti aisle, and so can be eaten straight from the jar or served on whole meal pizza. A 100g serving of artichokes provides 60mg of magnesium.

Okra

Okra is rich in magnesium

Okra is often referred to as ladies’ fingers as it has distinctive finger-like appearance. It is slimy when sliced and cooked. A 100g serving of okra provides 57mg of magnesium.

Okra works well when stir fried or when left whole. The sliminess of okra disappears when cooked for a long time as seen in gumbo recipes.

Tuna

Tuna is rich in magnesium

Tuna is a nutritional fish that contains huge amounts of vitamins, minerals, vitamin B and protein. Tuna can be mixed with mayonnaise and used in pasta, jacket potatoes and sandwiches.

As a steak, tuna can be grilled and served with potatoes, rice or salad. A can of tuna contains about 11% of the recommended daily requirement of magnesium. A 100g serving of tuna provides 50mg of magnesium.

Lentils

Lentils are rich in magnesium

Lentils are highly nutritious and provide about 18% of the daily allowance of magnesium and 63% of the daily intake of dietary fibre. A 100g serving of lentils provides 47mg of magnesium.

Lentils contain high levels of many vitamins, protein and other minerals. They are versatile and work well in soups, salads, lasagna and casseroles.

Kale

Kale is rich in magnesium

Kale has reasonable levels of almost all the minerals and vitamins that our bodies require. It works well in stir fry and pesto, and contains dietary fibre and protein. It can be added to salad.

A cup of kale provides about 6% of the recommended daily requirement of magnesium and thirteen times the daily requirement of vitamin K. A 100g serving of kale provides 47mg of magnesium.

Arugula

Arugula is rich in magnesium

Known as salad rocket, arugula young leaves are used in green salads. Arugula leaves have deep green, spiky appearance. A 100g serving of arugula provides 47mg of magnesium.

The leaves have peppery and aromatic taste, and they work well with meat dishes. Older leaves of arugula can be used in pasta dishes, and are used to top pizzas.

Dates

Dates are rich in magnesium

Dates are an important ingredient in the diets of people who are health conscious and the raw vegans. They are used also by people conscious of avoiding the addition of processed sugar to their diets.

Dates are used as a natural sweetener in biscuits, smoothies and cakes. They are an excellent source of nutrients required for good health. A 100g serving of dates provides 43mg of magnesium.

Prunes

Prunes are rich in magnesium

Prunes are dried plums. They are often touted as the food that should be taken by people having constipation. A 100g serving of prunes provides 41mg of magnesium.

Prunes can be added to meat dishes such as lamb tagine, shredded duck in plum sauce, and pot roasted beef. Prunes work well with cheese and give it a sweet flavor.

Dandelion Greens

Dandelion greens are rich in magnesium

Dandelion greens are high in dietary fibre, and vitamins A, C and K. A cup of dandelion greens provides about 6% of the recommended daily allowance of magnesium.

Dandelion greens can be steamed and used as a side dish, or can be prepared into a delicious pesto. They can also be used to make wine. A 100g serving of dandelion greens provides 36mg of magnesium.

Shrimp

Shrimps are rich in magnesium

Shrimp is also known as prawn. It is a versatile ingredient and tastes more like a chicken than a seafood. Shrimp can be chucked into a seafood paella or added to carbonara or a creamy chicken pasta.
Shrimp is rich in cholesterol and so should be eaten moderately. It is an excellent source of vitamin B12 and other essential minerals. A 100g serving of shrimp provides 35mg of magnesium.

Mussels

Mussels are rich in magnesium

Mussels are delicious when they are served in white wine sauce and a cream with greens, pasta and garlic. They work well in seafood dishes such as fish pie and paella. A 100g serving of mussels provides 34mg of magnesium.

Mussels are little shellfish, containing high quantities of vitamins particularly B12 and trace minerals. A serving of mussels contains about three times of magnesium daily requirement.

Peas

Magnesium rich peas

Peas contain high levels of minerals, vitamins, protein and dietary fibre. They are low in calories and so can be used as a weight loss food. A 100g serving of peas provides 33mg of magnesium.

Peas can be served as a side dish to fish and meat, or can be added to pasta bakes and cottage pie. They are a key ingredient in ham and pea soup.

Coconut

Coconut is rich in magnesium

The amount of nutrients derivable from coconut is dependent on the use and processing. It is worthwhile and simple to include coconut into the diet. A 100g serving of coconuts provides 32mg of magnesium.

If you want to consume the milk, you can add the milk to milkshakes and smoothies. You can also consume the meat by adding the dried meat to flapjacks or sprinkling it over the cereal.

Raisins

Magnesium rich raisins

Popular among children and grown-ups as a snack, raisins are sweet and have high levels of sugar. You can add them to sponge cakes and oat cookies. A 100g serving of raisins provides 32mg of magnesium.

Raisins can be coated in chocolate, but ensure you enjoy it in moderation. They are delicious and an excellent source of many important minerals, dietary fibre and vitamins.

Mustard Greens

Mustard greens are rich in magnesium

Mustard greens are mustard plant leaves. They have a bitter and peppery taste, and are popular in Indian and Chinese cooking. A 100g serving of mustard greens provides 32mg of magnesium.

Mustard greens can be served raw in salads. They also work very well and can replace other leafy green vegetables. They give s slightly fiery kick to a dish.

Parsnips

Parsnips are rich in magnesium

Parsnips are at their best in winter and make delicious soups. They are traditionally available in winter. They work well when paired with red meat and other root vegetables. A 100g serving of parsnips provides 29mg of magnesium.

Parsnips can be used in place of carrot in cakes and can provide high levels of important minerals and vitamins. They are one of the few vegetables at their best in winter. They are rich in magnesium during the colder months.

Passion Fruit

Passion fruit is rich in magnesium

Passion fruit is a purple fruit that is native to Paraguay, Brazil and Argentina. It contains edible, sweet tasting seeds. A 100g serving of passion fruit provides 29mg of magnesium.

Passion fruit has a distinctive aroma and works well in smoothies and fruit salads. Also, the seeds can be sprinkled over the top of vanilla cheesecake.

Salmon

Salmon is rich in magnesium

Salmon is an oily fish that is a popular delicacy around the world. It is delicious with nice flavor unlike some seafood with stronger smell. A 100g serving of salmon provides 29mg of magnesium.
Salmon is therefore consumed more regularly. It is rich in omega-3 fatty acids, vitamin B12. An average sized fillet of salmon provides about 28% of the daily allowance of magnesium.

Avocado

Avocado is rich in magnesium

Avocado pear is versatile and great with a plain taste. It is used in a vegan dishes where a non-diary creamy base is needed. A 100g serving of avocados provides 29mg of magnesium.

Avocado pear is a major ingredient in guacamole. It can be cubed and tossed through salad with pepper and salt. A cup of avocado contains about 11% of the recommended daily requirement of magnesium.

Leeks

Leeks are rich in magnesium

Leeks belong to the onion family but have a milder flavor than onion which makes it ideal for people who want an onion flavor in their food with no harsh smell. A 100g serving of leeks provides 28mg of magnesium.
Leeks contain high levels of minerals and vitamins. They are low in calories and therefore a healthy addition to many dishes such as risottos, quiches and soups.

Chicken

Chicken is rich in magnesium

Chicken can be prepared in different ways and has many uses. It is the most frugal choice for people who want to buy meat.

A chicken can be prepared into a roast dinner with the leftovers going in jacket potatoes, risotto and sandwiches. The carcass from the chicken can be used to make a nutrient dense stock.
A 100g serving of chicken provides about 28mg of magnesium, an approximately 5% of the daily magnesium requirement.

Horseradish

Magnesium rich vegetable lot

Horseradish belongs to the mustard family and has a fiery kick, making it a very popular sauce. A 100g serving of horseradish provides 27mg of magnesium.

Horseradish looks like parsnip vegetable and is delicious when mixed into mashed potato, included in fishcakes or grated into coleslaw.

Collard Greens

Magnesium rich collard greens

Collard greens belong to the brassica family but unlike broccoli and cabbage, they have no head from which their leaves grow. A 100g serving of collard greens provides 27mg of magnesium.
Collard greens are a dark green, leafy vegetable that grows on thin stalks. Though they are available all year round, they are at their best in winter. You can use collard greens in recipes requiring green, leafy vegetables.

Bananas

Magnesium rich bananas

Bananas are a healthy snack. They are low in fat and high in essential minerals, vitamins and dietary fibre. A 100g serving of bananas provides 27mg of magnesium.
Bananas taste great and are one of the nature’s best sweeteners. The softer bananas are, the sweeter they become. They can be added to cake where little or no sugars are needed.

Tilapia

Magnesium rich Tilapia

Tilapia is a freshwater fish that is found in rivers and ponds. It is one of the safest fish to eat and has low levels of mercury due largely to its vegetarian diet.
Tilapia can be used in any recipe that calls for fish. It can be barbequed and eaten with new potatoes and salad. A 100g serving of tilapia provides 27mg of magnesium.

Turkey

Magnesium rich magnesium

Turkey is a popular ingredient used to replace chicken in many recipes, particularly at festive seasons where many people like to have it. A 100g serving of turkey provides 27mg of magnesium.
Turkey mince can be used in place of beef to make bolognaise. Turkey meat is delicious in risottos, curries and stews.

Chilli Peppers

Magnesium rich chilli peppers

Chilli peppers have wonderful flavor, adding flavor kick to meat dishes such as toasties, fajitas and pizza, as well as cheese. A 100g serving of chilli peppers provides 25mg of magnesium.
Chilli peppers contain nutrients that boost the immune system. One chilli pepper contains double the daily needs of vitamin C. A chilli pepper provides about 3% of recommended daily magnesium needs.

Green beans

Green beans are rich in magnesium

Green beans are delicious beans, containing dietary fibre, vitamins and minerals. They make an important addition to any diet. A 100g serving of green beans provides 25mg of magnesium.
Green beans come in different shapes and sizes. For example, thin, small ones can be chopped up and added to cottage pie.

The big, chunky green beans can be popped open and eaten raw, or chucked in a wok to stir fry with other vegetables.

Sweet potato

Sweet potato is rich in magnesium

The sweet potato tastes something in between a carrot and a regular potato. It is rich in vitamin C and essential minerals. A 100g serving of sweet potatoes provides 25mg of magnesium.
The following recipes call for sweet potatoes including root mash, sweet potato pie and vegetables. Sweet potato can be eaten baked and slathered in butter.

Beetroot

Beetroot is rich in magnesium

The beetroot is used as a foodstuff and is well known for its coloring and medicinal properties. Beetroot has rich reddish purple color, and contains high levels of minerals and vitamins.

The beetroot can be diced and tossed through a salad. It can also be pickled and sliced in a sandwich. A 100g serving of beetroot provides 23mg of magnesium.

Potatoes

Potatoes are rich in magnesium

Potatoes can be enjoyed roasted or mashed, and they can be baked or cut into chips. They are versatile and so can be used as an ingredient in many recipes. Potatoes provide high level of dietary fibre that helps with feeling of fullness for a long time.

An average sized potato that is baked contains a good amount of almost every mineral and vitamin needed by the body, including about 12% of the recommended daily requirement of magnesium. A 100g serving of potatoes provides 23mg of magnesium.

Brussels Sprouts

Brussels sprouts are rich in magnesium

Brussels sprouts are a great source of high levels of every mineral and vitamin except vitamin B12. They are essential for good health and should be eaten whenever possible. A 100g serving of Brussels sprouts provides 23mg of magnesium.

Brussels sprouts can be chopped in half and stir fried with other vegetables or served with a Sunday roast. They are rich in magnesium and should be enjoyed without let.

Guavas

Guavas are rich in magnesium

The guava fruit is an important delicacy, although people underestimate its nutritional value. A 100g serving of guavas provides 22mg of magnesium.
A cup of this fruit provides good levels of nearly every mineral and vitamin that we need including more than six times the daily allowance of vitamin C.

Guavas are ideal to be added raw to fruit salads. They can also be cooked slightly to create a kind of puree to pour over ice cream.

Raspberries

Raspberries are rich in magnesium

Raspberries are part of the berry family and are considered as a superfood. They are high in dietary fibre and vitamin C, and low in calories. A 100g serving of raspberries provides 22mg of magnesium.
Raspberries contain good levels of nearly every mineral and vitamin the body needs. You can eat them raw or they can be baked into muffins, chucked into fruit salads or made into a puree for pouring over ice cream.

Broccoli Rabe (Rapini)

Magnesium rich broccoli rabe

This is a dark green vegetable that is a good source of nutrients. Broccoli rabe is best when steamed lightly and chucked in a wok and stir fried, or when served as a side dish.
About 85g serving of broccoli rabe is rich in magnesium and provides good levels of vitamins and other essential minerals the body needs. A 100g serving of broccoli rabe provides 22mg of magnesium.

Haddock

Magnesium rich haddock

Haddock is a popular fish that is native to the North Atlantic Ocean. It can be used in many recipes requiring fish such as paella, fishcakes and fish pie. A 100g serving of haddock provides 21mg of magnesium.

Haddock is an excellent condiment in kedgeree. Like most fish, haddock is a good source of minerals and vitamins. About 150g fillet of haddock contains 19% of the daily requirement of magnesium.

Broccoli

Broccoli is rich in magnesium

Broccoli is a tree shaped vegetable that is good for health. An average sized head of broccoli provides essential nutrients including vitamins A, C and K.

Broccoli is best when slightly steamed so that it retains adequate amount of nutrients. A 100g serving of broccoli provides 21mg of magnesium.

Papaya

Papaya is rich in magnesium

Papaya is highly delicious, and adds a tropical twist to any fruit salad. It can also be eaten when added to trail mixes or dried and sprinkled over cereals. A 100g serving of papaya provides 21mg of magnesium.

A cup serving of papaya fruit provides 3% of magnesium daily requirement, high levels of dietary fibre and about one and half times the daily requirement of vitamin C.

Watercress

Watercress is rich in magnesium

Watercress is related to the mustard plant. It has peppery, slightly bitter taste that adds a fiery kick to any salad. It works well in sandwiches and is an excellent condiment in watercress soup.
Same for many green leafy vegetables, add watercress to a dish a few minutes before cooking ends so that too many nutrients will not be lost. A 100g serving of watercress provides 21mg of magnesium.

Blackberries

Blackberries are rich in magnesium

Blackberries are a delicious treat that can be baked in an apple pie or made into jam, especially when in season in the autumn.
If blackberries are picked when at their best, they will freeze well, and can be added to cakes, smoothies and other treats.

A cup of blackberries will provide about 7% of recommended daily requirement of magnesium. A 100g serving of blackberries provides 20mg of magnesium.

Scallions

Scallions are rich in magnesium

Scallions are commonly referred to as spring onions. They are small bulbs having edible green stalks. They can be added to stir fries or salads for an enjoyable crunch.
Scallions can also be kneaded into focaccia or flatbreads, and used in onion soup for a delightful onion flavor. A 100g serving of scallions provides 20mg of magnesium.

Rutabaga

Magnesium rich rutabaga

Rutabaga is also known as swede or turnip. It is a popular root vegetable and is at its best in winter when it is usually eaten.
Rutabaga is found in winter stews and features regularly in the traditional Sunday roast. A 100g serving of rutabaga provides 20mg of magnesium.
A cup serving provides more than half of the daily allowance of vitamin C and about 10% of the daily magnesium requirement.

Mushrooms

Mushrooms are rich in magnesium

Mushrooms can be used to make casserole or soup. They can be fried off in garlic to serve on toast. Mushrooms are a versatile, tasty vegetable. A 100g serving of mushrooms provides 20mg of magnesium.
Mushrooms can also add a delicious texture to any dish and they are used to make vegan and vegetarian meals. A cup serving contains 5% – 7% of the recommended daily requirement of magnesium.

Tofu

magnesium rich tofu

Tofu is rich in protein content and therefore a staple food in vegetarian diets. It is also known as bean curd when it is made by squeezing soybean milk into soft white curds.

A 100g serving of tofu provides 53mg of magnesium, approximately 13% of the recommended daily magnesium requirement.

Buckwheat

Buckwheat is rich in magnesium

Buckwheat is a pseudocereal like quinoa, and it is richer in antioxidants and protein than traditional grains such as wheat and corn. You can cook it in butter or make a porridge out of it. Buckwheat can be added to soups as well.

Buckwheat is gluten-free, making it safe for people suffering from gluten sensitivity or celiac disease to eat. A 28g serving of dry buckwheat provides 16% of recommended daily requirement of magnesium.

Cumin seeds

Magnesium rich cumin seeds

Cumin seeds help in digestion of food and prevent gastrointestinal problems such as irritable bowel syndrome. A 6g serving provides 22mg of magnesium.
Cumin seeds have been proven to reduce bad cholesterol levels. Roasted cumin seeds added to fresh yogurt make a delightful meal. Therefore, include cumin seeds in your diet.

Cherries

Magnesium rich cherries

Cherries are rich in magnesium. They are highly beneficial and helpful to people having arthritis. A 138g serving of cherries provides 15.2mg of magnesium.
You can eat a bowl of cherries as a snack. Cherries can be added to salad and eaten with delight. You can also add a few cherries over your cake.

Peaches

Peaches are rich in magnesium

Peaches do contain compounds known as anthocyanins which are beneficial for human health. A 175g serving of peaches provides 15.7mg of magnesium.

Include peaches in your diet by adding sliced peaches to your oatmeal for breakfast.

Apricots

Apricots are rich in magnesium

It is believed that Apricots have fertility enhancing properties. When making whole grain pancakes, you can add a few chopped apricots to the batter.

Apricots contain small amounts of cyanide. So, do not consume too many of them at a time. A 155gm serving of apricots provides 15.5mg of magnesium.

Wheat Germ

Wheat germ is rich in magnesium

Wheat germ has anti-inflammatory property and helps to treat painful menstruation. You can include wheat germ in your diet by adding it to your smoothies, soups or salads.
Including wheat germ in your diet will make up for magnesium deficiency. A 115g serving of wheat germ provides 275mg of magnesium.

Magnesium rich foods may cause toxicity

Healthy people with good renal function do not have any risk associated with excessive ingestion of magnesium. The kidneys take charge of magnesium excretion via the urine, and ensures that magnesium is not too much in the body.
The commonest symptom for excessive magnesium in the body is diarrhea, which is associated with nausea and abdominal cramps. This explains the role of magnesium as a laxative but excessive consumption of magnesium containing laxative causes magnesium toxicity which is a fatal condition.

Magnesium toxicity causes the following symptoms: low blood pressure, lethargy, nausea and depression. If not treated, magnesium toxicity will lead to more severe symptoms including breathing difficulties, muscle weakness, severely low blood pressure and heart attack.
Take note that some medications affect magnesium absorption, making it difficult to reach the recommended daily requirement for magnesium.

If you are on any medication, talk to your doctor about it and about what to do in order to achieve recommended magnesium levels.

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