Site icon Your Fitness Pilot

29 Magnesium Rich Food List You Should Eat to Stay Healthy

magnesium rich food list

To improve your overall health, it is important to add magnesium rich food in your daily diet.

Magnesium is an important nutrient for better health. Although, if your body lacks in minerals, it leads to gastrointestinal problems and also increases the risk of heart diseases.

So, if you want to avoid such health issues, you must inculcate magnesium rich food in your diet.

Why Is Magnesium Rich Food is Important for Health?

Although lack of magnesium is rare, people who are suffering from certain health problems, like diabetes, gastrointestinal issues and so, are at risk of magnesium deficiency.

However, if a person has a low intake of magnesium for the long term, they tend to be magnesium deficient.

It is said, if a person is not having an appropriate amount of magnesium, can lead to health problems like hypertension and diabetes.

We must know that magnesium supplements will help a person to reverse diabetes.

And it also helps in preventing migraine, premenstrual issues, and fibroids.

If you are searching for “what are foods with magnesium” there here to help you and to promote your overall well-being, we are providing you a list of 29 magnesium rich foods that you must add to your diet.

Nuts With Highest Magnesium

Brazil Nuts

We all know that brazil nuts are high in calories, but along with calories they are also rich in other nutrients.

They contain a great number of vitamins, minerals, and antioxidants. Brazil nuts are rich in selenium which is beneficial for cardiovascular activities.

You can easily add roasted or raw brazil nuts to your healthy diet.


Almonds are rich in magnesium that helps in lower cholesterol level and prevent chronic degenerative diseases. You can eat raw almonds or sprinkle it over your oatmeal or salad.


As we know that pecans are a great source of fiber, but it is a known fact, this nut also contains a perfect amount of magnesium.

Not to miss, Pecans are full of more than 20 vitamins and minerals.

Pecans also come with antioxidants that help in boosting energy levels.

Cashew Nuts

Along with magnesium, cashews also provide you with a daily amount of iron.

These nuts are rich in folate and vitamin K. Cashews contain fiber, amino acids, and vitamins which are essential for better human health.

A person can have cashews as a midday snack item.


Walnuts help in supporting brain health because they are rich in magnesium and polyphenolic compounds.

You can add walnuts in your salads, oatmeal, and cereals.

Read The Amazon Review: Best Fitness Tracker Under $50

Seeds With Magnesium

Pumpkin Seeds

Pumpkin seeds are a great source of magnesium, proteins and vitamins. All such nutrients are important to fight against inflammatory disease like arthritis and hypertension.

Flax Seeds

Besides Magnesium, flax seeds are rich in omega 3 fatty acids.

Flax seeds are beneficial in treating many health problems like bad cholesterol level, heart diseases and many more.

Adding flax seeds in your daily meal will promote your health.

Sunflower Seeds

Sunflower seeds contain a high level of magnesium which comes with a variety of benefits.

It promotes heart health, brain health, prevents asthma, and reduces the risk of cancer.

Sunflower seeds are super healthy because they contain certain minerals that are essential for better growth and development of muscles.

Sesame Seeds

Sesame seeds are rich in magnesium and iron, they are beneficial for improving their sexual life.

It helps in increasing the sexual hormones because they are rich in Zinc too.

Quinoa Seeds

The best part of quinoa seeds is, along seeds with magnesium they are a good source of protein.

They help in building muscles and better production of body cells.

Quinoa seeds also come with the benefit of improving heart health by lowering down the level of bad cholesterol.

Cumin Seeds

It helps in better digestion and treats gastrointestinal issues.

Cumin seeds are a perfect form of magnesium that lowers down bad cholesterol levels.

Read The Amazon Review: Weight Loss Green Tea

Foods With High And Rich Magnesium


Cherries are a great source of magnesium when it comes to fruits.

They help patients with arthritis. You can have a bowl of cherries as a midday snack.


Peaches are full of magnesium and compounds of anthocyanins that promote overall human health.

Peach contains antioxidants that help in reducing inflammation.


Apricots have certain properties that help in increasing fertility. It has antioxidant properties that prevent the body from inflammation.


Avocados are rich in magnesium, Vitamin C, and B6, which are responsible for the better immune system and nervous system.


Bananas are the easiest way to have magnesium, it comes with excellent health benefits.

It is tasty and easy to eat in the form of magnesium.


Besides magnesium, blackberries are a great source of fiber and antioxidants. It benefits health in various ways.

Vegetables With High Magnesium


Spinach comes with power-packed benefits for human health as it is a great energy booster form of magnesium.


Okra, apart from magnesium comes with other nutrients like iron, vitamin C and Zinc. It contains amino acids that play an important part of human diet.


Broccoli is not only about magnesium, it also contains a great amount of Vitamin C, fiber, and calcium.

It is also a great source of beta-carotene, that reduces inflammation in the body.


Beetroot contains magnesium and bioactive compounds that provide relief from chronic inflammation.

It helps in treating hypertension, diabetes, and dementia.

Swiss Chard

Swiss chard contains high amounts of magnesium and vitamin K.

It is beneficial for lowering blood pressure levels and preventing the body from any type of cancer.

Green Bell Peppers

Peppers contain capsaicin and magnesium, which help in boosting metabolism.

It is also a great source of Vitamin C and fiber.


Artichoke has the capability to prevent cardiovascular diseases, as this vegetable contains rich magnesium.

Read The Review: Custom Keto Diet Plan

Other Rich Magnesium Foods

Wild Rice

Besides a great source of Magnesium, Wild rice is also rich in other nutrients like fiber and zinc. It helps in producing genetic material and DNA.


Apart from being an excellent source of magnesium, it is free of gluten. It reduces blood cholesterol levels and prevents cancer and diabetes.

Wheat Germ

Wheat germ helps a body to meet daily magnesium needs, it comes with anti-inflammatory properties.


Oats are rich in fiber and magnesium, which helps in lowering down bad cholesterol levels and blood pressure levels.

Kidney Beans

Kidney beans are rich in magnesium and folate, which are necessary for the production of red blood cells. It also treats heart problems and diabetes. 

Well, above is the list of the richest forms of magnesium that will help you get rid of magnesium deficiency.

Exit mobile version