Magnesium is an important mineral that a person’s body needs in order to function. Some foods high in magnesium include dark leafy greens, seeds, and beans. Others include nuts and dark chocolate.

Magnesium helps maintain the proper levels of other minerals such as calcium, potassium, and zinc.

It also produces energy and helps regulate blood sugar and chemical reactions.

The heart, muscles, and kidneys all need magnesium to work properly. The mineral also helps build teeth and bones.

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Some health conditions can lead to magnesium deficiencies, including:

Drinking too much alcohol or caffeine on a regular basis can affect a person’s magnesium levels as well.

The National Institutes of Health recommends the following daily intake of magnesium:

  • Children 1-3 years: 80 mg
  • Children 4-8 years: 130 mg
  • Children 9-13 years: 240 mg
  • Teens 14-18 years: boys 410 mg and girls 360 mg
  • Adults 19-30 years: men 400 mg and women 310 mg
  • Adults 31+ years: men 420 mg and women 320 mg

Magnesium is found naturally in many different foods. Although magnesium deficiency is rare in healthy people, many Americans don’t get as much of the mineral as they should in their diets.

Still, an estimated 48% of Americans consume less than the daily recommended amount of magnesium in their diets. This could be a result of the amount of processed foods consumed.

The following 10 foods are some of the best natural sources of magnesium. A person can try incorporating more of these foods into their diet to get a magnesium boost.

Most whole grains are a good source of magnesium. For example, whole wheat flour contains 117 milligrams (mg) of magnesium per 100 grams (g), while white, all-purpose flour contains only 22 mg per 100g.

Use whole wheat instead of white flour for baking, and buy whole wheat bread at the store.

Dark, leafy greens are rich in nutrients, and spinach is no exception. One cup of boiled spinach has 157 mg of magnesium.

Quinoa is prepared and eaten in a way that’s similar to rice. It’s known for its many health benefits, including a high protein and mineral content.

One cup of cooked quinoa has 118 mg of magnesium.

Not only are almonds, cashews, and peanuts a healthy snack, but they’re also packed with magnesium.

One ounce of almonds has 76 mg, or about 18% of a person’s recommended daily intake.Cashews have 83 mg per ounce, and two tablespoons of peanut butter contain 50 mg of magnesium.

These toasted nuts can be added to a variety of dishes for extra texture and flavor.

Dark chocolate has 64 mg of magnesium in a 1 oz serving, and one square is loaded with antioxidants, which is great for heart health. Choose a dark chocolate with at least 70% cocoa solids.

Boasting 120 mg of magnesium per cup, cooked black beans are a great source of magnesium.

A person might consider making a spicy black bean chili, or try making easy black bean dip for their next gathering.

Edamame beans are soybeans that are harvested early and are sold both in the pod and shelled.

They’re usually steamed or boiled and can be eaten plain or added to a dish.

Half a cup of shelled, cooked edamame beans have 50 mg of magnesium.

Avocados have 58 mg of magnesium per fruit, which is 14% of a person’s needs for the day, and they also contain healthy fats (which are good for heart and brain health).

Avocados are high in B vitamins and Vitamin K and have more potassium than bananas.

Tofu is an excellent meat substitute, whether you’re a vegetarian or just looking to switch things up a bit.

Half a cup of tofu has 37 mg of magnesium.

Yogurt is a nutrient-rich food that has 29 mg of magnesium per cup and is a great source of protein. Not to mention it contains many vitamins and minerals, and gut-healthy probiotics.

Below are some commonly asked questions about magnesium.

How can a person get 100% magnesium daily?

Achieving 100% of the daily recommended magnesium intake can be accomplished by eating foods rich in magnesium, such as:

  • spinach
  • dark chocolate
  • avocado
  • tofu
  • almonds

However, if a person is finding it challenging to meet their daily magnesium needs through diet alone, they may consider taking a magnesium supplement under the guidance of a healthcare professional.

It’s essential not to exceed the recommended daily allowance for magnesium, as excessive intake can lead to adverse effects.

Which fruit has the most magnesium?

Dried figs are extremely high in magnesium, with 1/4 cup containing 25 mg. This accounts for 6% of the recommended daily value of magnesium.

Are bananas high in magnesium?

Yes, bananas are high in magnesium. One large banana contains 37 mg of magnesium.

Magnesium is crucial for bodily functions and is abundant in various foods like dark leafy greens, seeds, and beans.

A magnesium deficiency can arise due to certain health conditions and lifestyle habits, like excessive alcohol or caffeine consumption.

A person should incorporate natural sources of magnesium, such as whole wheat, spinach, quinoa, almonds, and dark chocolate, into their diet to help meet magnesium needs.