Eat Smart: 8 Foods High in Magnesium That Improve Sleep & Heart Health

Magnesium is one of the most important minerals for your body, yet many people aren’t getting enough. Foods High in Magnesium are essential nutrient that plays a key role in muscle function, nerve signalling, energy production, and bone health. Low magnesium intake has been linked to fatigue, muscle cramps, anxiety, and even heart disease.

Fortunately, magnesium is naturally found in a variety of foods that can easily be added to your daily diet. From leafy greens to nuts, seeds, legumes, and whole grains, there are countless options for boosting your intake.

This guide will cover the best foods high in magnesium, recommended daily intake, health benefits, and practical ways to incorporate magnesium-rich foods into your meals. Whether you’re following a vegetarian, vegan, or omnivorous diet, this guide will help you get the magnesium your body needs.

Why are Foods High in Magnesium Essential?

Magnesium is involved in over 300 biochemical reactions in the body. Some of its most important functions include:

• Muscle and nerve function: Helps muscles contract and relax properly, reduces cramps.
• Bone health: Works with calcium and vitamin D to maintain strong bones.
• Heart health: Supports healthy blood pressure and heart rhythm.
• Energy production: Converts food into energy, reducing fatigue.
• Mood regulation: Low magnesium has been linked to anxiety and depression.

The Recommended Dietary Allowance (RDA) for magnesium:

Top Foods High in Magnesium

1. Leafy Green Vegetables

Leafy greens are a natural source of magnesium, packed with fiber, vitamins, and antioxidants.

• Spinach: 157 mg per cooked cup
• Swiss chard: 150 mg per cooked cup
• Kale: 30 mg per raw cup

Tips:

• Add spinach to smoothies, omelets, or salads.
• Sauté chard with garlic as a side dish.

2. Nuts and Seeds

Nuts and seeds are convenient, nutrient-dense snacks rich in magnesium.

• Almonds: 80 mg per 1 oz (23 almonds)
• Cashews: 74 mg per 1 oz
• Pumpkin seeds: 150 mg per 1 oz
• Chia seeds: 95 mg per 1 oz

Usage Ideas:

• Sprinkle seeds on yogurt, oatmeal, or salads.
• Snack on a handful of nuts for a quick magnesium boost.

3. Legumes

Legumes are excellent plant-based sources of magnesium, plus protein and fiber.

• Black beans: 120 mg per cooked cup
• Kidney beans: 75 mg per cooked cup
• Lentils: 71 mg per cooked cup
• Chickpeas: 79 mg per cooked cup

Meal Ideas:

• Black bean tacos, lentil soups, chickpea curry.
• Combine with whole grains for a magnesium-rich, complete protein meal.

4. Whole Grains

Whole grains are another easy way to add magnesium to your diet.

• Quinoa: 118 mg per cooked cup
• Brown rice: 84 mg per cooked cup
• Oats: 57 mg per cooked cup
• Barley: 65 mg per cooked cup

Tips:

• Replace white rice with brown rice or quinoa.
• Add oats to breakfast bowls or overnight oatmeal.

5. Dark Chocolate

Yes, you read that right—dark chocolate is a magnesium-rich treat.

• 70–85% dark chocolate: 64 mg per 1 oz

Tips:

• Enjoy a square or two as an afternoon snack.
• Use dark chocolate in smoothies or oatmeal for flavor and nutrients.

6. Fish and Seafood

Fatty fish are not only heart-healthy but also provide magnesium.

• Salmon: 26 mg per 3 oz
• Mackerel: 82 mg per 3 oz
• Halibut: 91 mg per 3 oz

Meal Ideas:

• Grilled salmon with a side of quinoa and spinach.
• Fish tacos with black beans and avocado.

7. Avocado

Avocados are a creamy, versatile source of magnesium.

• Avocado: 58 mg per medium fruit

Usage Ideas:

• Add sliced avocado to salads, sandwiches, or toast.
• Make guacamole for a magnesium-rich snack.

8. Dairy and Alternatives

Some dairy and plant-based alternatives contain magnesium.

• Yogurt (plain, low-fat): 30 mg per cup
• Milk: 24–27 mg per cup
• Fortified almond milk: 25–50 mg per cup

Tips:

• Pair yogurt with chia seeds and fruit for a nutrient-packed breakfast.
• Use fortified almond milk in smoothies or cereal.

Tips to Increase Magnesium Intake

1. Eat a Variety of Foods: Include greens, nuts, seeds, legumes, and whole grains daily.
2. Cook Lightly: Overcooking vegetables can reduce magnesium content.
3. Snack on Nuts & Seeds: A convenient way to boost intake without cooking.
4. Choose Whole Grains: Swap refined grains for brown rice, quinoa, or oats.
5. Consider Supplements: Magnesium supplements are available if dietary intake is low, but consult a doctor first.

Signs You Might Be Low in Magnesium

Magnesium deficiency is common in the USA due to processed foods, poor diets, and certain medications. Symptoms may include:

• Muscle cramps or spasms
• Fatigue or low energy
• Nausea or loss of appetite
• Anxiety or mood changes
• Irregular heartbeat

If you experience these symptoms, increasing magnesium-rich foods may help, or speak with a healthcare professional for testing.

Sample Magnesium-Rich Meal Plan (USA Style)

Breakfast:

• Spinach and mushroom omelet with whole-grain toast
• 1 tbsp chia seeds sprinkled on Greek yogurt

Snack:

• ¼ cup almonds + a banana

Lunch:

• Quinoa salad with black beans, avocado, cherry tomatoes, and olive oil
• Side of steamed broccoli

Snack:

• Dark chocolate square + pumpkin seeds

Dinner:

• Grilled salmon with brown rice and sautéed Swiss chard
• Mixed green salad

Total Magnesium: ~400–450 mg (meets daily requirement for most adults)

Health Benefits of Magnesium

• Supports Heart Health: Helps maintain normal blood pressure and prevents irregular heart rhythms.
• Enhances Bone Health: Works with calcium and vitamin D to strengthen bones.
• Boosts Energy: Essential for converting food into energy.
• Reduces Stress & Improves Sleep: Magnesium promotes relaxation and regulates sleep cycles.
• Promotes Muscle Function: Prevents cramps and supports recovery after workouts.

Conclusion

Magnesium is an essential mineral that supports muscle function, energy, heart health, and overall well-being. Most people do not get enough magnesium due to processed foods and dietary habits. Incorporating leafy greens, nuts, seeds, legumes, whole grains, avocado, fish, and dark chocolate can help you meet your daily requirements.

By planning meals with magnesium-rich foods and spreading intake throughout the day, you can boost energy, improve muscle function, and support heart and bone health, all while enjoying delicious, easy-to-make meals.

Start adding magnesium-rich foods to your diet today and experience the benefits of this essential mineral!