What foods are rich in magnesium for a general adult population?

Magnesium-Rich Foods for Adults

For optimal magnesium intake, adults should prioritize green leafy vegetables, nuts, legumes, whole grains, and seeds as their primary dietary sources.

Primary Food Sources

Vegetables (Highest Priority)

• Green leafy vegetables are among the richest sources of magnesium and are consistently recommended across dietary guidelines 1, 2, 3:

  • Spinach (though absorption is reduced due to oxalate content) 4
  • Kale (superior absorption compared to spinach) 4
  • Collards 1
  • Swiss chard 1
  • Broccoli 1

• Other magnesium-containing vegetables 1:

  • Green beans
  • Green peas
  • Lima beans
  • Potatoes and sweet potatoes
  • Squash
  • Carrots
  • Tomatoes

Nuts, Seeds, and Legumes

These foods are particularly rich sources of magnesium, energy, protein, and fiber 1:

• Almonds 1
• Mixed nuts 1
• Peanuts and peanut butter 1
• Walnuts 1
• Sunflower seeds 1
• Kidney beans 1
• Lentils 1
• Split peas 1
• Soybeans 1

Whole Grains

Whole and unrefined grains are major sources of magnesium 1, 2, 3, 5:

• Whole-wheat bread and rolls 1
• Brown rice 1
• Oatmeal 1
• Whole-grain cereals 1
• Whole-grain flour 1

Additional Sources

• Lean meats, poultry, and fish provide protein and magnesium 1
• Legumes including beans and peas 2, 3
• White potatoes (tubers) 3
• Cocoa 5

Beverages

• Coffee and tea contain magnesium 1
• Hard water is considered an important source of magnesium beneficial to human health 5

Important Absorption Considerations

Oxalate Content Matters

Fractional magnesium absorption is significantly lower (26.7%) from oxalate-rich vegetables like spinach compared to low-oxalate vegetables like kale (36.5%) 4. While spinach contains magnesium, the high oxalate content (6.6 mmol) substantially reduces bioavailability compared to kale (0.1 mmol oxalate) 4.

Practical Recommendation

Despite lower absorption from spinach, the higher native magnesium content may partially compensate for reduced bioavailability 4. Therefore, include both high-oxalate greens (spinach) and low-oxalate greens (kale) in your diet to maximize magnesium intake 4.

Dietary Pattern Context

According to the DASH eating plan, which emphasizes magnesium-rich foods 1:

• Vegetables: 3-6 servings daily (rich sources of potassium, magnesium, and fiber) 1
• Fruits: 3-6 servings daily (important sources of potassium, magnesium, and fiber) 1
• Nuts, seeds, and legumes: 3-7 servings weekly to daily 1
• Whole grains: 4-11 servings daily depending on caloric needs 1

Clinical Significance

Magnesium is essential for over 300 metabolic reactions including protein synthesis, cellular energy production, DNA/RNA synthesis, nerve transmission, cardiac function, and glucose metabolism 3. Dietary magnesium intake in Western countries is frequently below recommended levels 2, 5, making conscious food selection important for disease prevention 3.