Top 10 Magnesium-Rich Foods For Boosting Your Health Naturally

Sonali Khatu

Sonali Khatu
Nov 2023

2 min read
Magnesium Rich Foods

Table of content

In India, magnesium is a vital mineral with a crucial role in keeping our bodies healthy. Magnesium Rich Foods help muscles, and nerves, and even keep our bones working well. 

However, many people in India don’t get enough magnesium daily, which can lead to health problems. 

Here we will reveal the best foods rich in magnesium that you can eat every day to make sure your body gets enough of this essential mineral. In this blog, we will also explore the significance of magnesium and how we can enhance our daily lives in India. 

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10 Best Magnesium Rich Foods To Include In Your Diet

Incorporating foods rich in Magnesium into your diet is a smart choice for maintaining overall health and vitality. Here are some of the top 10 best foods rich in magnesium in India that can help you meet your daily magnesium needs and support your well-being.

10 Best Magnesium Rich Foods To Include In Your Diet
  1. Almonds: Magnesium in almonds is about 2.68 grams. They make for a convenient and nutritious snack.
  1. Spinach: One cup of cooked spinach offers approximately 0.157 grams of magnesium, making it a green superfood for your diet.
  1. Pumpkin Seeds: These tiny seeds contain roughly 0.168 grams of magnesium and are great for snacking or adding crunch to dishes.
  1. Black Beans: A cup of cooked black beans provides about 0.12 grams of magnesium, and they’re versatile in various recipes.
  2. Quinoa: A cup of cooked quinoa boasts around 4.16 grams of magnesium and serves as a complete protein source.
  1. Dark Chocolate: High-quality dark chocolate with 70% cocoa content or higher contains roughly 2.25 grams of magnesium per square.
  1. Swiss Chard: With approximately 0.15 grams of magnesium per cooked cup, Swiss chard is a nutrient-rich leafy green.
  1. Cashews: Cashews offer about 2.10 grams of magnesium per ounce and are perfect for both savory and sweet dishes.
  1. Lentils: A cup of cooked lentils contains roughly 0.071 grams of magnesium, making them ideal for soups and stews.
  1. Mackerel: This fish provides about 0.00342 grams of magnesium per serving and can be prepared in various delicious ways.

The Significance Of Magnesium In Maintaining Your Health

Magnesium plays a vital role in keeping our bodies healthy and functioning at their best. Let’s explore the crucial importance of minerals in simple terms.

  1. Muscle And Nerve Function: Magnesium is essential for proper muscle contractions and nerve transmission, which are crucial for everyday movements and activities.
  1. Energy Production: It plays a pivotal role in energy metabolism, helping convert the food we eat into the energy our body needs to function efficiently.
  2. Heart Health: Magnesium supports heart health by regulating blood pressure and preventing abnormal heart rhythms, reducing the risk of heart diseases.
  1. Bone Health: Often overshadowed by calcium, magnesium is crucial for bone formation and maintaining bone density, preventing osteoporosis.
  2. Blood Sugar Control: It aids in insulin function, contributing to stable blood sugar levels, particularly important for individuals with diabetes.
  1. Mental Well-being: Studies suggest a link between magnesium and mental health, with lower rates of depression and potential benefits for anxiety and mood regulation.
  1. Immune Support: Magnesium is involved in immune system function, helping the body ward off infections and illnesses.
  2. Sleep Regulation: It can promote better sleep by relaxing muscles and calming the nervous system, making it a natural remedy for insomnia.

A high magnesium diet plan focuses on foods rich in this essential mineral, and you can learn more about it in this blog on Fitelo.

Recommended Dietary Allowance (RDA) For Magnesium

Here’s the Recommended Dietary Allowance (RDA) for magnesium for male and female:

Age GroupMale (milligrams per day)Female (milligrams per day)
Infants (0-6 months)3030
Infants (7-12 months)7575
Children (1-3 years)8080
Children (4-8 years)130130
Children (9-13 years)240240
Teens (14-18 years)410360
Adults (19-30 years)400310
Adults (31+ years)420320
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Tip For Cooking And Storing Magnesium Rich Foods

To maximize the magnesium content in your meals, consider the following tips when cooking and storing these foods:

  1. Avoid Overcooking: Magnesium is water-soluble, so it can leach out of foods when they are boiled in water. Steaming or microwaving vegetables can help retain more magnesium.
  1. Choose Whole Grains: Whole grains like brown rice and quinoa, have higher magnesium content compared to refined grains.
  1. Store Nuts And Seeds: Keep nuts and seeds in a cool, dark place to prevent them from going rotten and losing their magnesium content.
  1. Embrace Variety: Incorporate a diverse range of these foods into your diet to ensure you get a broad spectrum of nutrients. Also, you must know Foods rich in antioxidants, like fruits and vegetables, are essential as they help protect our body.

A Word From Fitelo

Magnesium is vital for our health. Getting enough of it helps muscles, nerves, and heart work better. It’s good for energy, bones, blood sugar, mood, and your immune system. You can find magnesium in nuts, seeds, greens, grains, seafood, dairy, fruits, and even dark chocolate. Including these foods in your meals makes for delicious, healthy choices that meet your magnesium needs.

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Frequently Asked Questions

What Should Be Included In A Magnesium Rich Foods List For A Balanced Diet?

Foods rich in magnesium for a balanced diet should include almonds, spinach, pumpkin seeds, quinoa, black beans, and dark chocolate, among other options. Incorporating these foods helps meet your daily magnesium needs and promotes overall health.

What Are Some Excellent Sources Of  Foods Rich In Magnesium For Vegetarians?

Excellent sources of magnesium-rich foods vegetarian include nuts, seeds, whole grains, leafy greens, and legumes. These options are abundant in magnesium and can easily fit into a vegetarian diet.

What Are The Health Benefits Of Consuming Magnesium Rich Foods?

These foods offer numerous benefits, such as supporting muscle and nerve function, heart health, bone strength, blood sugar control, and improved sleep.

What Are The Common Signs of Magnesium Deficiency?

Signs of magnesium deficiency can include muscle cramps, fatigue, abnormal heart rhythms, numbness, and even mood changes. It’s essential to recognize these symptoms and consider increasing magnesium intake through your diet.

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Contact Us Today

We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets overwhelming as well as a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time as our experts are here to guide you 24/7. Also, we will help you achieve your weight loss goals.


This blog post was written to help you make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy as well, and Enjoy a long happy life!

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