8 Healthy Foods High in Magnesium to Include in Your Diet + Delicious Recipes Too

Are you eating these 8 foods high in magnesium that are good for your health? Get the scoop on this nutrition superstar & learn how to boost your health with marvelous magnesium-rich foods, recipes, and supplements if needed.

This Chia Oatmeal Power Bowl with Maple Peanut Butter Swirl {OMG YUM!} is topped with pumpkin seeds~one of my favorite foods high in magnesium.

The Health Benefits of Magnesium

Why magnesium is marvelous and what it does…

Magnesium regulates blood pressure, maintains bone health, supports a healthy immune system, keeps your heart beating steady, regulates blood glucose levels, keeps you regular {we’re talking bathroom regular here}, and helps maintain normal nerve and muscle function.  

The bottom line: Magnesium is the 4th most abundant mineral in our bodies, and is essential for hundreds of biochemical reactions to maintain health.  Magnesium truly is MARVELOUS!

Health conditions magnesium might help…

MIGRAINES Research has suggested that up to 50% of people with migraines may be deficient in magnesium, and several studies suggest that magnesium may reduce the frequency of migraine attacks in people with low levels of magnesium. If you suffer from migraines {like I do}, trying boosting your intake of magnesium rich foods to see if it lessens the frequency of your headaches.

PMS Reduced magnesium levels have been reported in women affected by PMS, and in one study women who were treated w/ magnesium alone, or magnesium with vitamin B6 {best response} reported a significant decrease in PMS symptoms after 1 or 2 months of therapy.

HIGH BLOOD PRESSURE One study with 8500+ women found that a higher intake of dietary magnesium might decrease the risk of hypertension, and a few studies have suggested that supplemental magnesium may also help lower blood pressure, although studies are mixed.

FIBROMYALGIA Although studies are mixed and more are needed, magnesium, either in combination with malic acid or calcium may help alleviate some of the pain and tenderness associated with fibromyalgia. Speaking from personal experience, when I was experiencing a lot of overall pain and achiness from Sjogren’s Syndrome & fibromyalgia, and before I started a gluten-free diet, I found a combination of magnesium and malic acid helped my muscle achiness.

CONSTIPATION Fluids, fiber, exercise, and, sometimes, probiotics, are my go-to recommendations for alleviating constipation. When that doesn’t work, however, I’ll turn to magnesium which can be helpful as a laxative.

Other conditions that may be helped by magnesium include type 2 diabetes, insulin resistance, and depression. You can learn more here:

• Magnesium~University of Maryland Medical Center
• Migraine Headache~University of Maryland Medical Center
• Magnesium Overview~Web MD
• Supplement Spotlight: Magnesium Intake ~ Today’s Dietitian
• 10 Evidence Based Health Benefits of Magnesium ~ Healthline
• Power of Magnesium~Today’s Dietitian

Your body will thank you for eating this delicious magnesium-rich Superfood Quinoa Salad!

Are you getting enough magnesium in your diet?

Always try to meet your magnesium needs through food first, but consider a supplement if needed. Magnesium oxide is inexpensive, but not well absorbed, plus it may cause diarrhea, so consider a chelated form {i.e. glycinate or arginate}, magnesium citrate {good for constipation}, or magnesium orotate if you need to supplement your diet.

If you don’t like swallowing pills, you may also consider a powered magnesium supplement. Check with your physician, dietitian, or qualified healthcare provider first to determine if, and what supplementation is needed. I offer on-line supplement consultations with access to my professional grade supplements, so please get in touch if you’d like to set a consultation up!

 Although they are generally safe, check with your doctor before taking a magnesium supplement, especially if you are taking diuretics, heart medications, or antibiotics.

8 Delicious Foods High in Magnesium

This Spicy Kale and Swiss Chard Saute is loaded with magnesium, and is part of a migraine-friendly diet!

Aim for ~400 mg/day of magnesium from these foods high in magnesium…

1. Pumpkin Seeds –> 190 mg in 1/4 cup
2. Spinach & Swiss Chard –> 150 mg in 1 cup {raw}
3. Soybeans –> 148 mg in 1 cup
4. Sesame Seeds –> 126 mg in 1/4 cup
5. Black Beans –> 129 mg in 1 cup
6. Quinoa –> 118 mg in 1 cup
7. Cashew Nuts –> 116 mg in 1 cup
8. Sunflower Seeds –> 114 mg in 1/4 cup

Other foods high in magnesium you should include in your diet are Dark chocolate {oh, yeah!}, Navy Beans, Tempeh, Buckwheat, Almonds, and Pinto Beans

[clickToTweet tweet=”Beans, greens, nuts & seedy things! 8 Delicious Foods High in Magnesium to include in your diet. #nutrition” quote=”Beans, greens, nuts, & seedy things! 8 Delicious Foods High in Magnesium to include in your diet. #nutrition”]

Want more delicious recipes featuring foods high in magnesium?  Of course you do!

Magnesium Rich Breakfast Recipes

Warm Tropical Wild Blueberry Quinoa Breakfast Sundae {above~Quinoa + sub macadamia nuts for cashew nuts & add pumpkin seeds if desired}

Chai Spice Pumpkin Seed Almond Muesli {Pumpkin Seeds + add in sunflower seeds if desired}

Blissful Buckwheat Granola Clusters {Buckwheat, Sunflower Seeds} from Oh She Glows

Nourishing Muesli {Quinoa, Pumpkin Seeds, Sunflower Seeds} from Nutrition Stripped

Chipotle Black Bean & Rice Skillet {Quinoa, Black beans, Spinach} from Naturally Ella

Magnesium Rich Lunch & Dinner Recipes

Super Duper Raw Power Salad {above~Edamame , Sunflower Seeds+ Try Spinach or Swiss Chard in place of the Kale}

Acorn Squash Stuffed w/Pumpkin Seed and Cherry Quinoa Pilaf {Pumpkin Seeds, Quinoa, Almonds}

Miso Quinoa Broccoli Salad {Quinoa, Sunflower Seeds}

Mango Avocado Black Bean Quinoa Salad Chili {Quinoa, Black Beans} at Jeanettes Healthy Living

Black Bean Quinoa Chili {Black Beans, Quinoa} at Food to Glow

Black Bean Enchiladas w/ Roasted Pepper Cashew Cream {Black Beans, Cashews, Pumpkin Seeds} at Oh My Veggies

Roasted Garlic, Spinach & Coriander Rice w/ Feta & Cashews {Spinach, Cashews, + try Quinoa in place of rice} at Deena Kakaya

Asian Style Winter Greens {Spinach, Swiss Chard, Sesame Seeds} at Teaspoon of Spice

Hearty Vegetable Bean Soup w/ Greens {Beans, Spinach, Swiss Chard} at The Lemon Bowl

Magnesium Rich Snack & Dessert Recipes

Black Bean Brownies w/ Walnuts {above w/ black beans & dark chocolate}

Homemade Chocolate Lollipops {Add pumpkin seeds, Sunflower Seeds, Cashew Nuts}

Buckwheat Cashew Puddin’ {Buckwheat, Cashews} at The Healthy Apple

Black Bean Chocolate Chip Cookies {Black Beans, Buckwheat, + add Cashew Nuts} at Eat Good 4 Life

Pumpkin Seed Power Bars {Pumpkin Seeds, Cashews} at Lexie’s Kitchen

Quinoa Crackers with Seeds {Quinoa, Sesame Seeds, Sunflower Seeds} at Gluten Free Girl and The Chef

Which of these magnesium rich foods do you eat regularly?  Do you get enough magnesium in your diet?  Do you supplement with magnesium to help with any health conditions?  Which of these recipes would you most like to try??

If you enjoyed this post, please share & help me spread the word that healthy IS delicious. Cheers!

EA Stewart

Hi There! I’m EA, an integrative registered dietitian nutritionist in sunny San Diego. I create easy, DELICIOUS gluten free recipes & low FODMAP recipes for a wide variety of diets: anti-inflammatory, low carb, Mediterranean, paleo, vegan, vegetarian, & more. My nutrition specialties include wellness nutrition, digestive health (celiac disease, IBS, IBD, SIBO), autoimmune disease, & healthy aging. Learn more about my nutrition philosophy and my nutrition coaching services, or get in touch~I’d love to connect with you!

Thanks so much for sharing!