Magnesium is an essential mineral that plays a crucial role in various bodily functions. It is necessary for healthy bones, muscles, and nerve function, and it also helps regulate blood sugar levels and blood pressure. 

Despite its importance, many people do not get enough magnesium in their diet. Therefore, it's important to know which foods are high in magnesium to help ensure that you are meeting your daily requirements.

Here is a list of foods that are high in magnesium:

  1. Spinach - This leafy green vegetable is an excellent source of magnesium. One cup of cooked spinach contains approximately 157mg of magnesium.
  2. Almonds - Almonds are a great source of magnesium, as well as other important nutrients such as protein and healthy fats. One ounce of almonds (about 23 almonds) contains approximately 80mg of magnesium.
  3. Avocado - Avocado is a great source of healthy fats and is also high in magnesium. One medium-sized avocado contains approximately 58mg of magnesium.
  4. Black beans - Black beans are an excellent source of magnesium and other important nutrients such as fibre and protein. One cup of cooked black beans contains approximately 120mg of magnesium.
  5. Dark chocolate - Dark chocolate is not only delicious but also a good source of magnesium. One ounce of dark chocolate (70-85% cocoa) contains approximately 64mg of magnesium.
  6. Quinoa - Quinoa is a gluten-free grain that is high in magnesium, as well as protein and fibre. One cup of cooked quinoa contains approximately 118mg of magnesium.
  7. Pumpkin seeds - Pumpkin seeds are a great snack and are also high in magnesium. One ounce of pumpkin seeds contains approximately 150mg of magnesium.
  8. Salmon - Salmon is a great source of omega-3 fatty acids and is also high in magnesium. One 3-ounce serving of salmon contains approximately 26mg of magnesium.
  9. Tofu - Tofu is a great source of plant-based protein and is also high in magnesium. Half a cup of tofu contains approximately 37mg of magnesium.
  10. Yoghurt - Yogurt is a great source of calcium and also contains a good amount of magnesium. One cup of plain, low-fat yoghurt contains approximately 47mg of magnesium.

Read Also: The Best Protein Foods for Bodybuilding in Nigeria - A Comprehensive Guide to the Best Nutritional Sources of Muscle Gain

Benefits of food that contains magnesium

Foods that are high in magnesium offer many health benefits, including:

  1. Helps maintain healthy bones: Magnesium is an essential mineral for bone health. It plays a key role in bone formation and helps regulate calcium levels in the body, which is important for strong bones.
  2. Reduces inflammation: Magnesium has anti-inflammatory properties, which can help reduce inflammation throughout the body. This can be especially beneficial for people with conditions such as arthritis, asthma, and heart disease.
  3. Improves heart health: Magnesium is important for heart health. It helps regulate heart rhythm, lowers blood pressure, and helps reduce the risk of heart disease.
  4. Supports healthy digestion: Magnesium plays a key role in muscle and nerve function, including those in the digestive system. Adequate magnesium intake can help prevent constipation and other digestive problems.
  5. Promotes better sleep: Magnesium has been shown to help improve sleep quality and duration. It helps relax the muscles and promotes calmness, which can help you fall asleep faster and stay asleep longer.
  6. Supports healthy brain function: Magnesium is important for brain health and helps regulate neurotransmitters, which are essential for cognitive function. It has also been shown to help reduce symptoms of depression and anxiety.
  7. Regulates blood sugar: Magnesium helps regulate insulin sensitivity, which is important for maintaining healthy blood sugar levels. This can be beneficial for people with diabetes or t risk of developing diabetes.

Overall, including magnesium-rich foods in your diet can have many health benefits. It's important to strive for a balanced diet that includes a variety of nutrient-rich foods to support optimal health.

The amount of magnesium that an individual needs to consume each day depends on their age, sex, and overall health. According to the National Institutes of Health (NIH), the recommended daily intake of magnesium for adults is between 310-420 mg per day. 

However, the actual amount needed may vary based on factors such as pregnancy, breastfeeding, and certain medical conditions.

Consuming too much magnesium from food is rare, as the body is able to eliminate excess amounts through urine. However, excessive magnesium intake from supplements can cause adverse effects such as diarrhoea, nausea, and abdominal cramping. 

It's important to talk to your healthcare provider before taking any magnesium supplements to determine the appropriate dosage for your needs.

It's also important to note that consuming large amounts of magnesium from food sources alone is unlikely to cause harm, but excessive intake from supplements or certain medications can be dangerous. If you have concerns about your magnesium intake, it's best to speak with a healthcare professional.


Magnesium is a crucial mineral for overall health, and it's important to ensure that you are getting enough of it in your diet. Incorporating the above-mentioned foods into your meals can help you meet your daily requirements for magnesium. 

Remember to always consult with a healthcare professional before making any significant changes to your diet or health routine.

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