The top 10 foods and fruits high in Magnesium

The top 10 foods and fruits high in Magnesium

Many people are anxious about vitamins and minerals. Sometimes, they find foods for calcium, magnesium, iron, zinc, and so on separately. For them, today I will discuss magnesium. As a food expert, my ears are piercing with a question – which foods and fruits are high in magnesium?

There is nothing to worry about at all! In this blog post, I will tell you about the top 10 foods and fruits high in magnesium. Let’s have a look:

Benefits of Magnesium

To function fairly well, your body must need sufficient magnesium. This mineral is highly responsible for producing body energy. Also, for regulating chemical reactions and blood sugar, your body cannot think without it. For this reason, you have to take the best magnesium foods regularly. And of course, you will get drinks high in magnesium, too!.

Plus, for maintaining zinc, potassium, and calcium in your body, this mineral always plays a vital role. For magnesium deficiency, your heart, kidneys, and muscles cannot function properly. Hence, you should always eat foods high in magnesium.

Which foods are high in Magnesium?


God has given everything to his creations. Now we have to find out what we need. After researching for days, we have come up with the top 10 foods and fruits high in magnesium. Aren’t you interested?


Magnesium-rich foods are badly needed for physical development. If you ask me – “what is the best source of magnesium”, I must tell you the name of avocado. As magnesium in avocado is high, you should include it to the list you have already made. It’s a tasty fruit full of nutrition. If you eat a medium-sized avocado, you will easily get about 58 mg of magnesium. Besides, it contains vitamin Bs, vitamin K, potassium, healthy monounsaturated fat, and fiber!

Whole Grains

You may eat foods high in potassium. But what about magnesium? Remember, magnesium deficiency causes serious health hazards! If you eat whole grains daily, they can quickly fill up the deficiency in your body. Whole grains, such as barley, buckwheat, quinoa, oats, and wheat are foods high in potassium and magnesium. For instance, 28 grams of whole grains provide 65 mg of magnesium. Can you imagine that?

Dark Chocolate

Dark chocolate is another best source of magnesium. If your kids don’t want to eat other foods, you can rely on dark chocolate magnesium with ease. Surprisingly, 28 grams of dark chocolate can provide your kids with 64 mg of magnesium. Similarly, it also contains prebiotic fiber, manganese, copper, and iron.


Bananas are magnesium-rich fruits. They are the most popular, tastiest, and cheapest fruits. That is why everyone can rely on magnesium in bananas! Incredibly, a large banana contains nearly 37 mg of it. Apart from that, it contains fiber, manganese, vitamin C, and vitamin B6! This easily digestible fruit improves gut health, reduces inflammation, and lowers blood sugar levels. You will not be wrong if you include this fruit on your list!


If you are on a strong diet, you should eat foods high in magnesium keto. Surely, Quinoa is that kind of food. Like rice, you can cook and eat quinoa in the same way. It brings a variety of health benefits. Besides, it’s full of high mineral and protein content. You can easily get 118 mg of magnesium from a cup of prepared quinoa.


If you want to eat foods high in magnesium and calcium together, spinach can be more reliable in this case. It has other nutritional values as well. This leafy green is easy to digest and highly great for the stomach. The amount of magnesium in spinach is very high. For example – you can get 157 mg of magnesium from a cup of cooked spinach.

Black Beans

Of course, you are taking foods high in potassium. But you have to emphasize other minerals like magnesium, too! In that case, black beans can be an ideal option for you. Naturally, you can get many health benefits from all types of beans. But for magnesium, black beans are the best. A cup of them provides 120 mg of magnesium. Unbelievable! Magnesium in almonds is very high as well.


It is important to eat foods high in zinc. You can find both zinc and magnesium in the same kinds. Similarly, they can be found in iron-rich foods, too! Edamame is that kind of food which includes these three minerals simultaneously. However, a cup of cooked edamame provides 100 mg of magnesium. As it’s a kind of soybean, you need to cook it before eating.

Cultured Yoghurt

Cultured Yoghurt has rich nutritional value. You can easily get 30 mg of magnesium in a cup. It’s full of gut-healthy probiotics, vitamins, minerals, omega-3 fatty acids, and high protein. That is why you can include it on the list without any hindrance!


If you are fond of meat, you can try tofu as a substitute. Also, a vegetarian can include it on his food list. This one is extremely healthy and has a high nutritional value. Surprisingly, one can get 74 mg of magnesium from a cup of tofu. Aren’t you surprised?

The conclusion

Including 10 foods and fruits on the list doesn’t mean that you have to eat all of them. You can select those which suit you the best. But don’t forget to maintain consistency. It means that you need to eat them regularly. And certainly, you can recover from your magnesium deficiency if you follow these tips.

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