30 Sources Foods Contain High Magnesium

Magnesium was quite a role essential for the metabolism of body, because it can help prevent a variety of diseases including cardiovascular disease, diabetes and can help brain function. There are symptoms deficiency of magnesium as the cramps in the legs, tired, etc. However, you can avoid any disease related symptoms deficiency of magnesium, will no doubt with many consume sources foods contain high magnesium so that spared from the impact of bad it is.

Sources Foods Contain High Magnesium


The following sources foods contain high magnesium, which is :

Flax seed

Flax seed contains higher omega-3 fatty acids, Magnesium and contains 392 grams. Do not consume a lot of flax seed, simply by consuming flax seed with small portions, you already get enough magnesium intake.


These foods also contain a high magnesium that is as big as 327 mg. You can increase your energy by only consuming a little chocolate because the content of magnesium in it and can help the body produce endorphins naturally. not only is it chocolate can ward off free radicals due to the high content of antioxidants in it.

Sunflower Seeds

Sunflower seeds contain 325 mg of Magnesium, as well as provide nutrients and minerals that make snack on this one being a healthy snack choice. Magnesium existing in sunflower seeds can help you stay calm when getting the pressure/stress. They also contain protein and fiber helps you feel full longer and this seed is the source of selenium, which has been shown to have anti-cancer properties.

Cashew nuts

Cashews have a number of impressive 292 mg of magnesium, and even an ounce of your daily magnesium intake provides. These beans will help strengthen bones and balance blood sugar levels. In addition to magnesium cashew nuts are also rich in iron and potassium, and protein. This makes this one a snack can help add muscle mass, avoid anemia, and controlling blood pressure.


Soy has high content of magnesium will namely amounting to 280 mg and is also rich in protein, healthy fats, and iron levels. Fiber in soybean is also very high, so You get a lot of benefit from consuming soy. Magnesium will help you sleep better, and along with the fiber will help prevent constipation.

Pumpkin seeds

Pumpkin seeds are one of the healthiest snack choices which also contains magnesium 262 mg. Magnesium and tryptophan in pumpkin seeds will help the body relax and get better sleep quality. Well, pumpkin seeds are also rich in omega 3 fatty acids and zinc that provide protection from heart disease, inflammation and free radical damage.

Dill weed

Its which one of the spices high magnesium of 256 mg. Dill provides benefits of antioxidants to the body, and also provides important vitamins like Vitamin A and Vitamin C, which will improve the condition of your skin and strengthens the immune system. Flavonoids in dill has been shown to have anti-cancer benefits, which is one more reason why you will want to start adding this to more of your food.


Quinoa will magnesium of 197mg, and are a good source of many vitamins, minerals, and substances that are as healthy as other fibers. A serving of 100 grams quinoa can meet the daily intake recommended magnesium content. quinoa foods that are ideal for those of you who live a healthy diet.

Black beans

Nuts in general are a good source of magnesium, namely amounting to 160 mg, black beans instead of just black. They are also high in calcium, iron and fiber. These beans provide plenty of soluble fiber that will help the digestive system and prevents the formation of polyps in the colon that can lead to colon cancer. They are also good for the heart, keeping blood sugar levels.

Peanut butter

These foods have a good amount of magnesium in it amounting to 154 mg, 2 tbsp will give You more than what is recommended. Peanut butter is rich in healthy fats and includes a source of potassium, fiber and protein. So, thats food is suitable for your consumption.


Lentils including a sources foods contain high magnesium, that has content of 122 mg. Its can be a good source of energy, it is inseparable from the content of magnesium in them. so as to prevent a rise in blood sugar, increase the cognitive brain. Beans are also rich in iron and vitamin B6 which maintain the health of brain and nervous system.


Spinach contains 79 mg magnesium, one of the reasons why it is often considered a healthy food that you can eat. Magnesium in spinach can help boost mood and fight feelings of depression, as well as help prevent and relieve migraine pain. Spinach contains phytonutrients that act as antioxidants in the body.


Avocados contain magnesium of 29 mg. Healthy fat in avocados will help you feel full longer, including also contain vitamins and fiber that will help your digestive system. Avocados are also an excellent source of potassium, even more so than bananas.


Bananas are a good way to supplement your intake of magnesium, Its has content will be 27 mg. one and a half bananas will give you 8% of your total daily intake of magnesium. Bananas also contain fiber which helps keep the digestive system healthy. Vitamin B and vitamin B6 are also good for brain health.

Sweet potato

Sweet potato has magnesium content of 25 mg. It is a good source of fiber, and will be able to ward off free radicals cause various dangerous diseases. Well, sweet potatoes also contain beta carotene which is good for eye health, as well as help you prevent heart disease and cancer.

Fatty fish

Fatty fish, is very nutritious for consumption. Its including foods in content high magnesium. Its like salmon, mackerel, and halibut. These fish are also rich in potassium, selenium, vitamin B and a variety of other nutrients. High-fat fish intake was associated with a reduced risk of some chronic diseases especially heart disease. These benefits have been associated with a high amount of omega-3 fatty acids.

Green leaves

Green vegetables very healthy, will also be the most important content of magnesium and fiber. Green vegetable with high amounts of magnesium include spinach, kale, collard greens, turnip and mustard greens. They are an excellent source of several nutrients, including iron, manganese, vitamin A, vitamin C, vitamin K, green vegetables also contain beneficial plant compounds of all kinds, which can help protect Your cells from damage and can reduce cancer risk.

Sources foods contain high magnesium other, which is:

  • Almond Nuts
  • Okra
  • Watermelon
  • Spearmint
  • Cocoa
  • Jackfruit

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