20 Magnesium Rich Foods [Food List]

Magnesium is one of the most important elements you can put in your body for heart health. Let’s break down 20 foods that are packed with this powerful nutrient and discuss why you need to get it into your body ASAP!

Why Magnesium?

Magnesium transports electrolytes in your body and drives calcium & potassium into your cells so they function optimally. The transportation impacts how the muscles fire in your body … especially the heart!

Other great benefits of having sufficient magnesium include:

Now that we know why it’s so important, let’s get into what foods naturally have the highest magnesium content.

20 magnesium rich foods

20 Magnesium Rich Foods

1. Spirulina – These algae contain super nutrients can be taken as a dietary supplement and added to smoothies.

2. Basil – Cooking with basil is a great way to get some extra magnesium.

3. Wheat Bran – Whole grains are a good source of magnesium, but if you are on an anti-inflammatory approach, take caution as they can agitate the system.

4. Spearmint – Mint is added into greens powder to improve taste and also contains good amounts of magnesium

5. Pumpkin Seeds – Great for heart health and loaded with magnesium.

6. Dark Chocolate – Yum! Make sure it’s 60-70% cacao to benefit from the antioxidants as well.

7. Parsley – Cooking with parsley or taking it in as a green juice is highly beneficial.

8. Flax – adding flaxseeds into a smoothie makes for a great source of magnesium as well as omega 3’s, which help fight inflammation.

9. Brazil Nuts – Great source of magnesium as well as selenium, which supports thyroid health and hormones.

10. Almonds – Add almonds to your trail mix with a bit of celtic sea salt to get some great benefits and added magnesium.

11. Spinach – Always popping up in healthy recipes. Make it easy and put a handful in your morning smoothie.

12. Cashews – Whole, raw cashews can be added to your magnesium trail mix for added magnesium and other benefits.

13. Black Beans – Just 1 cup of black beans has 120mg of magnesium! Also, black beans are the threonate form of magnesium that can cross the blood/brain barrier.

14. Avocados – A heart superfood with magnesium, potassium, and fiber. Cut up with your black beans or put in a smoothie.

15. Sprouted Grains – The healthiest type of bread, where the grains are sprouted to protect the nutrients, not processed like white bread.

16. Hummus – Legumes offer a great source of magnesium. Dip fresh, raw veggies into an organic hummus for a tasty snack.

17. Artichokes – Eat straight up, put them on a salad or get creative and top your homemade pizza with these!

18. Quinoa – This is a grain, so may not be recommended for people who are trying to reduce the amount of inflammation the body or trying to lose weight, but it does have a lot of nutrients and is a good source of magnesium.

19. Swiss Chard – Another easy one to add to your salad or throw into a morning smoothie.

20. Bananas – Not a favorite pick due to the sugar content that can spike insulin levels, and the fact that most are genetically modified, but as far as magnesium goes … it made the list!

Make It Simple

With that list of 20 most magnesium-rich foods, the 2 easiest ways to get it into your system is 1) a morning smoothie and 2) a trail mix with nuts and seeds. Magnesium is not only beneficial to beat pain, relax and help your digestive system but also ensure that you have good heart health in the long term.