What foods have magnesium
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Foods High in Magnesium
Magnesium is an essential mineral that plays a crucial role in numerous bodily functions, including protein synthesis, cellular energy production, and neuromuscular conduction. Understanding which foods are rich in magnesium can help in maintaining overall health and preventing chronic diseases.
Whole Grains and Cereals
Whole grains are a significant source of magnesium. Unrefined grains, in particular, contain higher levels of this mineral compared to their refined counterparts. Bread and cereal products generally have two to three times the magnesium content per wet weight compared to milk, meat, or vegetable products . This makes whole grains an excellent choice for boosting magnesium intake.
Vegetables
Vegetables, especially leafy greens like spinach, are also rich in magnesium. The ratio of magnesium to caloric content is generally higher in vegetables than in meat, milk, and cereal products, making them a nutrient-dense option for increasing magnesium levels . Spinach is frequently highlighted as a particularly good source of magnesium .
Nuts and Legumes
Nuts and legumes are another excellent source of magnesium. These foods not only provide a substantial amount of magnesium but also offer other essential nutrients like fiber and protein. Studies have shown significant linear relationships between magnesium concentrations and fiber content in cereals, legumes, and dry fruits . This makes nuts and legumes a valuable addition to a magnesium-rich diet.
Seafood
Certain types of seafood, particularly molluscs and crustacea, have high magnesium levels. These seafood options provide significantly higher magnesium concentrations compared to fish and cephalopods . Including a variety of seafood in your diet can help meet your magnesium needs.
Dairy Products
While dairy products are more commonly known for their calcium content, they also contain magnesium. Cheese, in particular, has been found to have statistically higher magnesium concentrations compared to other dairy products . Including dairy in your diet can contribute to your overall magnesium intake.
Potatoes
White potatoes, especially when consumed with their skins, are another good source of magnesium. They are easy to incorporate into various meals and can help boost your magnesium levels .
Chocolate and Licorice Candies
Interestingly, chocolate and licorice candies also contain notable amounts of magnesium. These treats have two to three times the magnesium content per wet weight compared to milk, meat, or vegetable products . While they should be consumed in moderation, they can contribute to your daily magnesium intake.
Conclusion
Incorporating a variety of magnesium-rich foods such as whole grains, vegetables, nuts, legumes, seafood, dairy products, potatoes, and even certain candies can help ensure adequate magnesium intake. This is essential for maintaining overall health and preventing chronic diseases. By diversifying your diet with these foods, you can easily meet your magnesium needs.
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