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Check out These 8 Foods High in Magnesium


Check out these 8 foods high in Magnesium

Now is the time to make some dietary changes to boost energy and build your healthy immune system.
Magnesium is considered a minor nutrient, however it plays a significant role in your overall health and is essential to every function and tissue in your body. Not only do magnesium foods support a healthy immune system and improve bone health.

Dark Leafy Greens Prevent Magnesium Deficiency

Magnesium-rich foods include dark leafy greens.  These play the role of the ultimate superfood, being a great source of crucial vitamins and minerals as well as a host of health benefits. Choose raw or cooked magnesium greens such as baby spinach, collard greens, kale, or Swiss chard.

Nuts and Seeds Keep Energy Up and Hunger Down

Just 2 tablespoons of dried pumpkin seeds contain 96 mg of magnesium or about 25 percent of the daily recommended dietary allowance. Other foods containing magnesium include almonds, sunflower seeds, Brazil nuts, cashews, pine nuts, flaxseed, and pecans.

Salmon and Tuna Are a Great Source of Magnesium and Omega-3 Fatty Acids

Fish such as mackerel, wild salmon, halibut, and tuna are high in magnesium, as well as vitamin D and omega-3 fatty acids. It is recommended to consume fish (particularly fatty fish like salmon and albacore tuna) at least two times a week.

Heart-Healthy Avocado

Avocados are a good source of magnesium. Magnesium-rich avocados are one of the most nutritious and versatile produce picks around. Adding one half of a sliced avocado to your salad or sandwich and you’ll easily consume 15 percent of the recommended daily amount of magnesium.

Eat Bananas for a Magnesium-Rich Snack

Did you know that bananas contain magnesium? Bananas may be better known for being rich in heart-healthy and bone-strengthening potassium, but a medium-size banana also provides 32 mg of magnesium, along with vitamin C and fibre.

Other magnesium rich foods include:
  • Almonds
  • Avocado
  • Black beans
  • Bran cereal
  • Brown rice
  • Cashews
  • Cereal (shredded wheat)
  • Edamame
  • Kidney beans
  • Oatmeal
  • Peanut butter
  • Peanuts
  • Potato with skin
  • Pumpkin
  • Raisins
  • Soymilk
  • Spinach
  • Whole grain bread
  • Yogurt

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