Magnesium – The Mineral

Magnesium builds bones and teeth. It also helps to regulate blood pressure and blood sugar and enables muscles to contract, nerves to send messages, blood to clot, and enzymes to work.

Best Food Sources of Magnesium

It is one of the major minerals, which are used and stored in large quantities in the body. We don’t manufacture essential minerals in the body. We get them from our diet, so it is essential to get it from food sources.


What are the best sources of Magnesium?

Leafy greens

These are an excellent source of loaded Mg. These are kale, spinach, collard greens, turnip greens, and mustard greens. One bowl of spinach of about 25 g contains 23.7 mg of Mg Spinach comprises of several power-packed water-soluble antioxidants that have great potential for human wholeness.

Dark chocolate

Cocoa is very healthy, as this treat packs a larger percentage of your RDA of Mg (64 mg) per 28 g serving in addition to copper, manganese, iron, and prebiotic fibre that feeds your healthy gut bacteria.


Nuts are very good for health.  One serving of 30gms of almonds contains  79.1 mg of Mg, cashews (around 18) has 73.7 mg, or Brazil nuts (4-5 portions) for 105 mg of magnesium. Nuts are high in protein which helps with magnesium absorption.


1 serving of 30gms of sunflower seeds or pumpkin seeds 19.4 mg of Magnesium. It is high in protein which also helps with magnesium absorption.


One medium-sized banana is a good source and also contains 31.9 mg of the mineral magnesium,  which can help with muscle cramping after a weightlifting exercise. Banana could be probably the most straightforward choice to raise your Mg levels.

Whole Grains

With regards to nourishment, whole grains have loads of fiber, but also high in Mg. Two cuts of whole wheat bread store 45 mg of the Mg, a half-cup of earthy colored rice has around 40 mg, and a half-cup of cooked oats gives you 30 mg. Whole grains with Mg content help to lessen inflammation and minimize heart syndrome risk. Eat multigrain bread!


1 medium slice of avocado contains 44 mg of magnesium which gives 15% of the RDI to Mg. Avocados helpful for fighting inflammation, improve cholesterol levels, and stay full longer.


A 1-cup serving of cooked dark beans contains an amazing 120 mg of Mg, which is 30% of the RDI. Magnesium-rich foods, Legumes have a low glycaemic list (GI), they may bring down cholesterol, improve glucose control, and decrease heart problems. Soybean fermented product, natto is observed as a noble source of vitamin K2, which is significant for bone health.

Fatty fish –

Fatty fish is extraordinarily nutritious and a great source of magnesium. Some of them include salmon, mackerel, and halibut. These help to a decreased risk of several chronic diseases, especially heart disease. A large portion of a filet (178 grams) of salmon carries 53 mg of Mg, which is 13% of the RDI and also gives 39 grams of excellent protein.

Tofu –

100-gram of tofu serving has 53 mg of Mg, which is 13% of the RDI. Also, a few investigations recommend that eating tofu may ensure the cells lining your arteries and decrease your danger of stomach cancer.

Potato with Skin –

49mg of magnesium in a medium sized potato which is a hefty contribution to the recommended allowance. This recommendation increases with age and differs between genders; at 19-30 years of age 400 mg is recommended to males whilst 310 mg are suggested to females.

Learn about how does Magnesium boost your immunity, especially during COVID 19.



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