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What Types of Foods Contain Magnesium?

Magnesium is a mineral that is essential for good health. It keeps your heart rhythm steady, supports nerve and muscle function, maintains a healthy immune system, and regulates blood sugar and blood pressure. Magnesium is especially important for maintaining strong bones. In fact, 50 percent of your body's magnesium is in the bones. If you eat a diet rich in magnesium, you don't need to take a magnesium supplement.

  1. Fish

    • Tuna and halibut are magnesium rich. In a 3-oz. serving of halibut, you receive 91 mg of magnesium. A 3-oz. serving of yellowfin tuna provides 54 mg of magnesium.

    Fruits

    • The highest fruit sources of magnesium are bananas, with 34 mg each, and dried figs, with 44 mg for four pieces.

    Vegetables

    • An artichoke offers 101 mg of magnesium. A cup of cooked spinach gives you 157 mg. Interestingly, canned spinach is richer in magnesium, at 163 mg per cup. A cup of tomato paste provides 134 mg of magnesium.

    Beans

    • Black beans provide 120 mg magnesium per cup. Navy beans offer 107 mg, and white beans, 134 mg per cup.

    Nuts

    • Nuts are a rich source of magnesium, and they are an easy snack to take with you. Almonds come in as the richest source, at 156 mg in just 2 oz. Brazil nuts offer 128 mg per 2-oz. serving, and cashews provide 148 mg of magnesium per 2 oz.

    Flour

    • Whole-wheat flour gives you 166 mg of magnesium per cup, and buckwheat flour offers a whopping 301 mg of magnesium per cup.

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