Magnesium Deficiency? Here’s 8 Foods to Eat.

Let’s be honest, magnesium isn’t the cool kid that comes to mind when we think of health. If you were to walk into a party I’m confident you’d find calcium and vitamin A fist pumping in the middle of the dance floor while magnesium quietly lounges at the bar, taking it all in. But don’t let this fool you. Magnesium plays a vital role in our health and is responsible for over 300 chemical reactions within our bodies. So it comes as no surprise that deficiencies of this mineral can factor into chronic fatigue, diabetes, heart failure, depression, osteoporosis and hypertension to name a few. In fact, the average US diet falls short in meeting the recommended daily amount of 400mg per day for adults. Not a fan of this statistic? Let’s take a look at foods to eat that naturally help to prevent magnesium deficiency.

Dark Leafy Greens

When it comes to combating magnesium deficiency intake through food, think dark green leafy vegetables. Prime example? Spinach. This leafy green is full of magnesium and just one cup provides 157mg of magnesium. Plus, you benefit from the other vitamins, minerals and health benefits that comes from consuming leafy greens. Other bunny (and doctor) approved options include Swiss chard, kale, collard greens and baby spinach greens.

Nuts & Seeds

The squirrels were definitely on to something. A handful of nuts are a savory way to add magnesium into your diet. In fact, you can get almost 100 percent of the magnesium daily value in just one half cup of pumpkin seeds. Almonds not only provide magnesium but they are also rich in the antioxidant vitamin E which greatly contributes to health eyes and immune system. Couple that with protein and heart-loving omega-3 fatty acids and you’ve got one power snack.

Sunflower seeds are a good source of magnesium and calcium, and can help to lower levels of bad cholesterol in the blood. Alternatively, cashews contribute to both your magnesium and iron intake, as well as providing a source of vitamin K and folate. Other nuts and seeds rich in magnesium include Brazil nuts, flaxseed, pecans, pine nuts and sesame seeds.


Seafood lover? Then you’re in luck. Fish is another source of magnesium, as well as lean protein, heart healthy omega-3 fatty acids and vitamin D. Even just one serving a week can provide you with several vitamins and minerals that are essential for good health. When selecting fish to help reduce magnesium deficiency, keeps your eyes open for wild salmon, tuna, halibut and mackerel.


Soybeans are another excellent source of magnesium. Additionally, these bite-sized beans fuel you with protein, fiber, amino acids, vitamins and minerals. When shopping for this legume, look for organic non-GMO brands and produce. If soybeans aren’t your thing, you’ve still got plenty of options. Other beans that contribute to your magnesium intake include black-eyed peas, black beans, chickpeas, kidney beans, lentils and white beans.


In addition to contributing to our brain and heart health, avocados top the list when it comes to healthy fats, potassium and amazing guacamole. But one thing you may not have known is that avocados are also a source of magnesium. Even adding a few slices of avocado to salads, sandwiches or toast can help move you closer to your recommended daily amount and counter magnesium deficiency.


Bananas are well known as a source of healthy carbs and potassium which can aid in lowering blood pressure. This portable piece of fruit also provides us with fiber, vitamin C and you guessed it -magnesium. Whether it’s sliced on toast, blended into a smoothie or freshly peeled, work bananas into your diet as an additional source of magnesium. Other fruits that provide magnesium include blackberries, kiwi, cantaloupe, grapefruit, figs and strawberries.

Dark Chocolate

Ah, yes. Here is one of the more glorious additions to the list -dark chocolate. Because you needed just one more excuse to eat more chocolate, right? In addition to being a great source of magnesium, dark chocolate houses powerful antioxidants, can help improve blood flow and may even lower the risk of cardiovascular disease. The trick here is to consume dark chocolate that’s a minimum of 70% cocoa, not the sugared down stuff. For added sweetness, pair with fresh fruit.

Low-fat Yogurt

Low-fat yogurt is another food you can eat to add a little more magnesium to your diet. In fact, magnesium can help your body to better absorb the calcium that’s found in yogurt. Same goes for milk. Additionally, the protein, vitamins, minerals and the probiotics found in cultured yogurt makes this a nutritional choice.

Originally published at Oloxir.