Magnesium helps to synthesize proteins and regulate other minerals such as calcium and potassium throughout your body’s cells and organs. You can get a healthy dose of the mineral through natural and whole foods.

A healthy diet that includes vegetables, fruit, lean meats, fish and certain grains will provide the body with the necessary amounts of magnesium. Research shows magnesium maintains heart health by controlling cholesterol levels. It may stabilize insulin levels in diabetes. Magnesium has also been found to protect people from migraine headaches, chronic fatigue, asthma and other disorders.

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Magnesium supplements are often prescribed for people who have magnesium deficiencies, but getting the mineral through foods is an adequate way of receiving enough of the valuable mineral.


Here are 10 foods high in magnesium:

1. Dark, leafy greens such as spinach, kale and Swiss chard have plenty of magnesium.

2. Nuts and seeds. A half-cup of almonds or cashews contains nearly half the percentage daily value for magnesium, according to the Food and Drug Administration nutritional recommendations. A half-cup of sesame seeds or Brazil nuts have more than half the daily value. Mixed nuts, peanuts, pecans and walnuts also contain magnesium.

3. Fish, including mackerel, tuna and pollock, is a good source of magnesium and heart-healthy omega-3 fatty acids.

4. Beans and lentils high in magnesium include white beans, black-eyed peas, kidney beans, chick peas and pinto beans.

5. Whole grains provide magnesium from brown rice, whole wheat pasta, whole wheat bread, barley, buckwheat and oats. Choose whole grains over refined grains, such as white bread and white rice, which lose nutrients during the refining process.

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6. Dried fruit contains high amounts of magnesium, including figs, apricots, dates, prunes and raisins.

7. Bananas are high in magnesium and generous amounts of fiber satisfy your appetite. Get plenty of magnesium by slicing a banana over oatmeal or whole-grain cereal.

8. Milk contains magnesium and calcium for stronger bones. Magnesium helps in the absorption of calcium in the body.

9. Broccoli is high in magnesium. Eat broccoli and other vegetables raw or lightly steamed. Vegetables lose some of their nutrients when cooked.

10. Tofu is a soy protein that also provides calcium.

ALERT: Learn How Doctors Are Using Magnesium to Reverse Diabetes

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