Top 10 Magnesium-rich foods
Posted on April 12 2019
Magnesium is an essential mineral that plays an important role in just about every process in our bodies. It’s involved in hundreds of chemical reactions and contributes to energy production, muscle contraction and a healthy nervous system.1 It plays a critical role in so many aspects of our health, and yet a deficiency in this crucial mineral is still common. Many people don’t meet the recommended daily allowance for magnesium, despite deficiencies causing problems such as fatigue, muscle cramps and weakness.2 Luckily, there are plenty of ways to boost your magnesium intake and prevent problems that can arise from a deficiency, such as low energy.
Which foods have the most magnesium?
It goes without saying that magnesium-rich foods should be a priority in a balanced, nutritious diet. It’s found in plenty of foods, so it’s easy enough to add those high in magnesium to your diet. Let’s take a look at the top ten sources of magnesium you can easily add into your routine.
What to remember
Keeping in mind magnesium’s all-important role in overall wellbeing, adding magnesium-rich foods to your daily diet is a great way to boost your health. Foods rich in protein can help with the absorption of this essential mineral. However, even those who seek out a balanced, magnesium-rich diet full of vegetables and wholegrains might still need an extra boost of magnesium. We all know how difficult it can be to maintain the right levels of all the vitamins and minerals we need daily. If you choose to supplement your diet, ensure you choose a high quality supplement with optimal absorption, so your body can benefit from the full effects of magnesium.
1Jahnen-Dechent, W., & Ketteler, M. (2012). Magnesium basics. Clinical kidney journal, 5(Suppl 1), i3–i14.
2Institute of Medicine (IOM). Food and Nutrition Board. (1997) Dietary Reference Intakes: Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride. Washington, DC: National Academy Press.