9 Easy Ways to Add Magnesium to Your Diet

Magnesium plays a crucial role in keeping your body running smoothly, from your muscles and nerves to your blood pressure and immune system. However, many Americans aren’t getting enough, despite it being found in foods like leafy greens, nuts, and whole grains.

1. Spinach

Dark, leafy green vegetables are an abundant source of magnesium. To get 157 milligrams (mg) of magnesium, or 37% of the daily value (DV), try consuming 1 cup of cooked spinach, which is also full of other nutrients, vitamins, minerals, and fiber to help round out your diet.

2. Avocados

Technically a fruit-based source of magnesium, avocados contain around 58 mg of the mineral, which is roughly 14% of the DV. Also full of healthy fats, you might consider spreading avocado on whole grain toast to boost your magnesium serving to up to 18% of the DV.

3. Brazil Nuts

Brazil nuts, along with other types of nuts like cashews and almonds, provide optimal amounts of magnesium in small portions. Snacking on a 1-ounce (oz) serving of Brazil nuts provides 107 mg of magnesium, which is about a quarter of the daily value.

These nuts boast additional health benefits due to their rich content of the antioxidant selenium, healthy fats, and other key minerals like iron.

4. Pumpkin Seeds

Seeds like pumpkin seeds are not only abundant in healthy fats and fiber, but they’re also particularly rich in magnesium. A 1-oz serving of pumpkin seeds offers a whopping 154 mg of the mineral, or 37% DV.

By including these seeds in your diet, you’ll also further boost your immune system function with the addition of other key minerals, such as zinc.

5. Lima Beans

While all types of beans (legumes) are full of magnesium, you might try incorporating lima beans into your meal plans to get the most of this mineral. One cooked cup of lima beans provides 126 mg of magnesium, which is approximately one-third of the DV.

You’ll also receive solid amounts of folate (a B vitamin essential for fetal growth and development) and fiber when consuming this legume.

6. Edamame

Soy products, such as tofu and edamame (immature soybeans), are considered excellent sources of magnesium. Consuming a cooked cup of edamame as a snack provides you with 99 mg of magnesium, or 24% DV, in addition to protein and other nutrients like calcium, potassium, and iron.

7. Amaranth

While it may not be one of the most popular varieties, whole grains like amaranth (along with brown rice) are an easy way to add more magnesium to your diet. You’ll consume 160 mg of magnesium with just one cup of cooked amaranth, which is around 38% DV.

What’s more, incorporating more whole grains into your meals can support heart health through their fiber and other essential nutrient content.

8. Coconut Milk

In addition to soy and regular dairy milk, coconut milk offers substantial amounts of magnesium per serving. One cup of coconut milk contains 104 mg of magnesium, which is almost a quarter of the DV.

This plant-based milk alternative is also lower in carbohydrates than other options, offering a light taste and creamy texture that can be enjoyed alone or in smoothies, oatmeal, or lattes.

9. Bananas

Adding one medium-sized banana to your diet can support your intake of magnesium, with around 32 mg of the mineral or 8% of the DV.

This fruit is also a solid source of potassium, making bananas an easy and portable snack for boosting magnesium levels (and other nutrients) on the go.

Tips for Incorporating More Magnesium Into Your Diet

The amount of magnesium you need in your diet depends on factors such as gender, age, and pregnancy status, although most healthy adults require between 310 and 420 mg daily. To help boost your magnesium intake and absorption, experts recommend:

• Soaking legumes before cooking them reduces their content of molecules that can make it more difficult for your body to absorb magnesium.
• Pairing magnesium-rich foods, like bananas and peanut butter or avocado toast, to get the most of this mineral through just one snack.
• Replenishing lost electrolytes, including magnesium, by consuming a sports drink post-exercise. Replenishing lost electrolytes helps maintain healthy magnesium levels.
• Consulting a healthcare provider about supplementation if you notice symptoms of magnesium deficiency, such as fatigue, nausea, or weakness.