Magnesium Deficiency – 12 Powerful Foods You Need To Know

If you like my content, feel free to share it on your favorite Social network!!

Magnesium deficiency is a vital issue for our bodies and needs increased levels for better health.

Magnesium foods are an essential need for proper body functioning.

When we have a magnesium deficiency issue, our bodies give the first signs as an alert signal.

Such signals are sleep problems, loss of appetite, nausea, cravings for sweets, vomiting, stress, unexplained fatigue, and general weakness.


However, as its deficiency worsens, more severe symptoms may occur. (1)

These include numbness in the extremities, hair loss, muscle contractions, cramps, joint pain, seizures, nerves, abnormal heart rhythms, high blood pressure, and constipation.

You may wonder if our bodies can show all these symptoms simply from a lack of magnesium.

And yet, it is not just possible, but also completely normal!

Therefore, it is crucial to take care of and provide our bodies with the proper intake it needs every day.

It is a significant mineral that participates in hundreds of chemical reactions in our bodies.

It helps us to keep our organs and health in good condition.

But many people are deficient in magnesium and do not reach the required daily intake of 400 mg.

Something that is also very important in pregnancy for the mother and the fetus. (2)

It is crucial in adolescence, menopause, and the proper development of children’s bodies. (3)

Why magnesium deficiency is crucial, and what are the best foods for it

Today’s article will discover the 12 best foods with magnesium and their high content.

Magnesium foods will help you quickly meet your daily needs and reduce or eliminate their significant lack. You will also read the necessary daily dosage for children, women, and men.

Something you may not have realized is how those vitamins and minerals work together harmoniously to support our bodies.

For example, calcium is essential for building strong and healthy bones. But to be properly absorbed, it must have another critical ingredient, magnesium. (4)

If we lack magnesium, our bodies will then have trouble absorbing calcium.

Studies showed that magnesium keeps calcium dissolved in the blood.
Calcium without magnesium is extremely dangerous and can cause heart attacks and kidney stones. (5)

Without enough magnesium, any extra calcium we consume will not be stored in the bones but elsewhere, perhaps in the walls of arteries. Moreover, calcium can transport to our kidneys, arteries, and joints without magnesium, which is terrible for our health.

The 12 best foods for magnesium deficiency

So, let’s see what the 12 best foods with high magnesium levels are to help your body function better.

#1 Fatty fish

Salmon, tuna, anchovies, swordfish, mackerel, and sardines contain high magnesium levels and omega-3 fatty acids.

For example, 178 grams of salmon (half a fillet) offers 53 mg of magnesium.

By adding fatty fish 1-2 times to your weekly menu, you can boost magnesium intake and vitamin D and omega-3 fatty acids.

The American Heart Association (AHA) recommends eating fish at least twice a week, especially fatty fish. (6)

Upon review, scientists noticed a potential association between high fish intake and the low incidence of mental health disorders such as depression. (7)

These fishes contain high biological value proteins, selenium, iodine, vitamin D, magnesium, and phosphorus.

They are also an essential source of omega-3 fatty acids, vital for good health.

#2 Dark chocolate (at least 70% cocoa)

Dark chocolate is healthy and delicious, offering 228 mg of magnesium per 100 grams.

It is a rich source of this vital mineral. (8)

But to get all of these benefits, you should choose a chocolate that contains at least 70% cocoa.

Dark chocolate is also high in iron, zinc, and copper. In addition, it contains extra prebiotic fibers that feed the healthy bacteria in our gut and help control hunger.

Additionally, it also contains beneficial antioxidants, which neutralize free radicals.

Dark chocolate is beneficial for heart health because it contains flavonoids, which are potent antioxidants that prevent “bad” LDL cholesterol from oxidizing. Thus, it does not adhere to the cells covering the arteries. (9)

You can also choose cocoa as an excellent drink, and one tablespoon will provide 27 mg of magnesium.

According to studies by Cornell University in New York, one cup of cocoa has twice the antioxidant activity of a glass of red wine, three times that of a cup of green tea, and five times that of a cup of black tea. (10)

#3 Avocado

It is a highly nutritious fruit and a delicious source of magnesium.

A medium avocado provides 58 mg of magnesium and is also high in potassium, B vitamins, and vitamin K. (11)

It has a high content of healthy fats, especially monounsaturated fats, which fit the heart. It is also an excellent source of fiber. (12)

Studies have shown that eating avocados can reduce inflammation and improve cholesterol levels. Also, it can increase feelings of fullness in meals.

In addition, it helps the kidneys and liver to function more efficiently.

#4 Nuts

The most magnesium-rich nuts are Brazil nuts, cashews, almonds, and walnuts.

For example, a serving of 28 grams of cashew nuts contains 82 mg of magnesium.

Especially Brazil nuts are incredibly high in selenium. Only two provide over 100% of the daily required amount. (13)

Nuts also have anti-inflammatory action and are beneficial for heart and brain health.

They can significantly reduce appetite, especially when eaten as a snack.

#5 Low-Fat Yogurt

Low-fat yogurt is an excellent and essential source of magnesium. (14)

Some studies showed that meals or snacks high in protein could make us feel full for longer.

When we are complete, it will help to eat fewer calories overall and lead to gradual weight loss.

We can combine low-fat yogurt with fiber-rich fruit to get a leisurely, fast, and healthy breakfast.

#6 Legumes

Legumes are a family of nutritious plants, including lentils, beans, chickpeas, peas, and soy.

It is prosperous in many nutrients, including magnesium. (15)

For example, 100 grams of beans contain 176 mg of magnesium. (16)

Legumes are also high in potassium, iron, manganese, and protein. This is because they are high in fiber and have a low glycemic index.

Thus, they help to improve blood sugar levels and reduce the risk of heart disease.

#7 Bananas

Bananas are one of the most popular fruits globally and are known for their high potassium content.

They are rich in magnesium, and one large banana contains 37 mg of magnesium.

Furthermore, bananas contain potassium which can lower blood pressure.

Potassium is also associated with a reduced risk of heart disease. (17)

They also provide us with extra vitamin C and B6, manganese, and fiber, which cause satiety. At the same time, their sweet taste makes them a quality, tasty, and healthy snack.

#8 Spinach (one of the best foods for magnesium deficiency)

Green vegetables like spinach, cabbage, and leafy greens, contain significant magnesium.

They contain many beneficial plant compounds, which help protect our body cells from damage. An added benefit is that they can reduce the risk of cancer. (18)

For example, one cup of cooked spinach contains 157 mg of magnesium.

It is also an excellent source of various nutrients such as iron, manganese, and vitamins A, C, and K.

#9 Tofu

Tofu is a staple food in vegetarian diets due to its high protein, calcium, iron, manganese, and selenium.

Crucially, 100 grams of tofu contain 53 mg of magnesium.

Tofu for magnesium

Some studies even show that eating tofu can protect the cells that cover our arteries. (19)

In addition, it can reduce the risk of cancer, especially stomach cancer. (20)

#10 Seeds (one of the best foods with magnesium)

Seeds are an incredibly healthy choice, in general.

They include flaxseed, sesame seeds, pumpkin seeds, and chia seeds.

They are rich in iron, monounsaturated fats, and omega-3 fatty acids. (21)

However, their significant advantage is that they contain high amounts of magnesium, with 128 mg per 28 grams.

They have an extremely high content of fiber and antioxidants, which protect our cells from harmful free radicals.

#11 Whole grains

These include wheat, oats, barley, buckwheat, corn, and quinoa.

They are an essential link in our diet because whole grains are excellent sources of many nutrients, including magnesium. (22)

Studies showed they reduce inflammation and the risk of heart disease. (23)

Notice that 100 grams of whole grains contain 78 mg of magnesium. Furthermore, it is also rich in B vitamins, selenium, manganese, and fiber. (24)

#12 Rooibos Tea

It is a plant with the highest content of natural magnesium.

Also, it contains zinc, iron, potassium, copper, manganese, fluoride, vitamins E and C, and flavonoids. (25)

It is the favorite tea of athletes, thanks to its excellent ability to restore the minerals lost during exercise. (26)

And finally, it also helps strengthen bones and improve digestion. (27)

Add 250 grams of hot water to a cup with a Rooibos teaspoon to prepare it. Then, leave for 5-6 minutes, drain, and drink.

You can optionally add a teaspoon of honey and a lemon slice.

A final thought about magnesium deficiency and suitable foods

You can see in the picture below the recommended daily amounts of magnesium.

Recommended Dietary Allowances (RDAs) for Magnesium

They are concerned about the appropriate dosage for children, women, and men, as well as cases of pregnancy and breastfeeding. (28)

It is best to get magnesium from the foods I mentioned above. You can also get it from dietary supplements to cover the recommended daily allowance in your body.

Magnesium is one of the best and essential minerals for the body and its proper functioning.

All you need to do to avoid magnesium deficiency is include the above excellent foods in your weekly diet.

However, before you consume any of the above foods, please ask your doctor—especially if you have any health issues or if you take medication.

Do you know about these 12 foods that help with a magnesium deficiency?

Did you know about the above 12 best foods with magnesium? Did you know that magnesium deficiency can cause many problems in our bodies and health?

Please leave your comment below the article!

I wish you to be always well! 🙂

If you like my content, feel free to share it on your favorite Social network!!

Leave a Comment