Best Magnesium-Rich Foods & Their Health Benefits

Blogs10 Apr 2025

As we age, having a balanced diet becomes increasingly important for our health and well-being. This means consuming the required amount of essential nutrients and one essential mineral that often gets overlooked while on the quest for good health is magnesium. This mighty micronutrient plays a crucial role in over 300 enzymatic reactions in the body, including those responsible for the function of nerves and muscles, regulation of blood pressure, and synthesis of proteins. After 40, our bodies' ability to absorb nutrients can decrease, making it even more important to consume nutrient-rich foods.

In this article, we explore all the important high-rich magnesium foods so that you can easily add them to your diet to meet your nutritional needs. From nuts and seeds to veggies and fruits, let's explore magnesium foods that can help you maintain optimal health post-40.

The Importance of Magnesium for People over 40

Ageing has been associated with a Mg deficiency. This could be due to insufficient Magnesium intake, reduced Mg absorption (which may be parallel with reduced vitamin D levels) and increased urinary Mg excretion. Some other reasons for a deficiency in Magnesium are age-related conditions or the effect of certain medications.

This deficiency may lead to sleep and cognitive disorders in the elderly. Additionally, numerous other conditions have been associated with Magnesium deficiency such as hypertension , stroke, cardiovascular disease, diabetes, asthma, depression, and stress-related conditions among others. This is why maintaining the optimal level of Magnesium throughout life is crucial to prevent chronic conditions that come with age.

Now that you know how important Magnesium is, let’s explore our comprehensive magnesium foods list.

Top Natural Sources of Magnesium

Understanding magnesium and its benefits with its top natural sources.

1. Nuts and Seeds

What’s so amazing about nuts and seeds is that they’re tiny but packed with nutrients. Foods that contain magnesium like pumpkin seeds, chia seeds, cashews, and almonds, provide a great boost to your daily intake. Here’s how much magnesium they contain:

• Pumpkin seeds (28g): 156 mg
• Chia seeds (28g): 111 mg
• Almonds (28g): 80 mg
• Cashews (28g): 74 mg

Magnesium supports heart health and muscle function, making it beneficial for overall well-being. It might help in managing chronic conditions, particularly by supporting nerve function, and blood sugar control.

How to Eat 

Nuts and seeds are easy to add to your daily meals. Sprinkle chia seeds over yoghurt, blend almonds into smoothies, or enjoy pumpkin seeds as a crunchy snack. 

Legumes

Black beans, kidney beans, and edamame are some examples of legumes that are high in magnesium foods. 

 Here’s their magnesium content:

• Black beans (½ cup, cooked): 60 mg
• Kidney beans (½ cup, cooked): 35 mg
• Edamame (½ cup, cooked): 50 mg

 How to Eat

Cooking them in curries or having them with rice are great ways to include them in your diet. Add black beans to burritos or soups, include kidney beans in curries, or enjoy steamed edamame as a snack.

Dark chocolate

Your favourite dark chocolate isn’t just a delicious treat—it’s also a powerhouse of magnesium! Making it a great snack if you’re trying to increase your magnesium intake.

• Dark chocolate (100g, 90% cocoa): 252 mg

How to Eat

A few squares of dark chocolate make for a healthy dessert, or you can melt it over fruits for an indulgent yet nutritious snack. It’s a great way to satisfy cravings while supporting magnesium benefits for women and men alike.

4. Fruits

Fruits are not just refreshing; they’re also packed with essential micronutrients, including magnesium. Here’s the magnesium content in some fruits:

• Avocados (½ cup, cubed): 22 mg
• Bananas (1 medium): 32 mg
• Papaya (1 cup, cubed): 30 mg
• Raw Blackberries (100 g): 20 mg

How to Eat

You should be having at least one or two servings of fruits a day. Enjoy a fresh fruit bowl in the morning, blend bananas and avocados into smoothies, or add blackberries to yoghurt for a magnesium-rich food boost. 

5. Vegetables

Vegetables are a crucial part of a magnesium rich diet, offering a range of health benefits. Some of the best sources include:

• Spinach (½ cup, cooked): 78 mg
• Corn (100 g): 25 mg
• Green peas (100 g): 40 mg
• Potatoes (1 medium, with skin): 43 mg

How to Eat

Incorporate leafy greens into salads or stir-fries. Boiled or grilled corn and peas make excellent side dishes, while roasted potatoes add a hearty dose of magnesium to your meals.

6. Whole Grains

Whole grains are among the best sources of magnesium rich foods, providing a reliable supply of this vital mineral. Foods like brown rice, quinoa, whole wheat, and oats are excellent foods rich in magnesium, which plays a key role in promoting heart health, aiding digestion, and boosting energy levels.

Here’s the magnesium content in some popular whole grains:

• Quinoa (1 cup): 119 mg 
• Whole wheat flour (1 cup): 125 mg 
• Brown rice (1 cup): 84 mg
• Oats (1 cup): 32 mg

If you're exploring an Indian diet, you'll find that pearl millet, sorghum, and finger millet are great magnesium rich foods Indian households rely on. Plus, whole grains can help with stress management since they play a vital role in keeping blood sugar levels steady and supporting brain function.

How to Eat

Whole grains can be easily incorporated into your daily meals in a variety of ways. Start your day with a warm bowl of oatmeal or quinoa-based breakfast porridge. For lunch and dinner, replacing refined grains with whole wheat chapatis, brown rice, or millet-based dishes ensures a magnesium-rich diet.

7. Dairy Products

Dairy products support bone health, muscle function, and overall well-being by contributing to a magnesium-rich diet. You can receive the following amount of magnesium from dairy products: 

• Low-fat yogurt (1 cup): 42 mg 
• Milk (1 cup): 24-27 mg 
• Cheddar cheese (28g): 8 mg
• Paneer (100g): 20 mg

Magnesium in dairy supports calcium intake. This is one of the most essential magnesium benefits for men and women, particularly for bone and muscle health.

How to Eat

There are several strategies to increase magnesium food sources by including dairy products. A healthy breakfast includes a bowl of yoghurt topped with nuts and seeds. For a naturally sweetened treat, pair a glass of milk with jaggery cookies, drink it plain, or incorporate it into smoothies.

Overall, if you are looking to increase your magnesium intake,

• Have 2-3 servings of fruits and vegetables every day</li>
• Snack on nuts and seeds</li>
• Consume legumes weekly</li>

 How to Increase Your Magnesium Intake Naturally

To get magnesium naturally, try eating more magnesium heavy foods like whole grains, nuts, and green leafy vegetables. Simple changes—like adding pumpkin seeds and almonds to snacks or sprinkling seeds on meals can make a big difference. Have you ever wondered if magnesium, helps you sleep? The answer is- it can relax your muscles and calm your mind, potentially improving your sleep patterns. Additionally, chromium and magnesium foods can enhance energy levels and support metabolism.

Conclusion

To conclude, Magnesium is a crucial nutrient that aids several important functions in the body. That’s why it's important to ensure that your magnesium needs are met daily. There are a variety of healthy magnesium foods at your disposal, ranging from nuts and seeds to dark chocolate, low fat dairy products and vegetables. Including a mix of these elements will not only improve your magnesium intake but your overall nutrition as well, helping you boost your health naturally as you age.

Learning about micronutrients like Magnesium and other essential nutrients can be helpful if you’re looking to prioritise your health and age gracefully. Skim through our wide range of informative articles to expand your knowledge on topics like health, nutrition and ageing. And if you want to take it up a notch, try out our health score calculator and our free meal plans to understand your current health scenario and take active steps to make positive changes. Start now, and make the right shift today!

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