What foods are rich in magnesium?

Magnesium-Rich Foods

The best dietary sources of magnesium include green leafy vegetables (especially spinach and kale), nuts, legumes, whole grains, and seeds, which should be prioritized to meet daily magnesium requirements for cardiovascular health and disease prevention. 1

Primary Food Sources

Vegetables (Rich Sources of Magnesium)

• Dark leafy greens: Spinach, kale, collards, and Swiss chard are among the highest magnesium-containing vegetables 1
• Other vegetables: Broccoli, green beans, green peas, lima beans, sweet potatoes, squash, tomatoes, carrots, and peppers 1
• The DASH eating plan specifically identifies vegetables as "rich sources of potassium, magnesium, and fiber," recommending 3-5 servings daily depending on caloric needs 1

Nuts, Seeds, and Legumes (Exceptionally Rich Sources)

• Nuts: Almonds, mixed nuts, peanuts, walnuts, and filberts 1
• Seeds: Sunflower seeds and other seed varieties 1
• Legumes: Kidney beans, lentils, split peas, soybeans, and other beans 1, 2
• These foods are described as "rich sources of energy, magnesium, protein, and fiber" in cardiovascular health guidelines 1
• Recommended intake is 4-5 servings per week to daily, depending on caloric needs 1

Whole Grains (Important Sources)

• Specific examples: Whole-wheat bread and rolls, whole-wheat pasta, oatmeal, brown rice, cereals, and grits 1
• Whole grains contain significantly more magnesium, iron, manganese, phosphorus, potassium, selenium, and zinc compared to refined grains 1
• These are "major sources of energy and fiber" and should constitute most grain servings 1

Fruits (Moderate Sources)

• Best choices: Bananas, dates, apricots, raisins, oranges, grapefruit, mangoes, melons, peaches, pineapples, strawberries, and tangerines 1
• Fruits are "important sources of potassium, magnesium, and fiber" 1
• Recommended intake is 4-5 servings daily 1

Animal Proteins (Beneficial Sources)

• Lean meats, poultry, and fish are identified as "rich sources of protein and magnesium" 1
• Select only lean cuts, trim visible fats, and use healthy cooking methods (broil, roast, or poach) 1

Additional Sources

• Avocado is specifically mentioned as magnesium-rich 2
• Chocolate/cocoa contains significant magnesium 2, 3
• Certain seafood provides magnesium 2
• White potatoes (tubers) are good sources 4

Important Considerations

Bioavailability Concerns

• Oxalate content matters: Magnesium absorption from spinach (26.7%) is significantly lower than from kale (36.5%) due to spinach's high oxalate content (6.6 mmol vs 0.1 mmol), which binds magnesium and reduces absorption 5
• Despite lower absorption, spinach's higher native magnesium content may partially compensate for this effect 5

Practical Recommendations

• Unrefined grains are superior: Whole grains retain the aleurone, bran, and germ layers where magnesium and other minerals are concentrated, which are removed during milling to produce refined white flours 1, 6, 4
• Food sources preferred over supplements: The recommended strategy for increasing magnesium intake is through foods rather than supplements, as magnesium-rich foods provide a variety of other essential nutrients 1
• Hard water is also considered an important source of magnesium beneficial to human health 3

Clinical Context

• Modern Western diets and food processing have reduced magnesium content in foods, contributing to widespread marginal magnesium deficiency 6, 2
• Over 60% of drinking water in some regions (like Israel) originates from desalinated seawater lacking magnesium 2
• If dietary intake is insufficient, magnesium supplementation of up to 600 mg/day should be considered to complete daily requirements 2