Which foods are high in magnesium? How much magnesium is better to take daily?

Magnesium is a very important mineral. Magnesium is naturally present in a variety of foods. This mineral helps more than 300 enzymes to perform various chemical reactions in the body.

It plays an important role in making proteins, building strong bones, controlling blood sugar, and controlling blood pressure.

Magnesium is also very effective in relieving insomnia, relieving stress, reducing migraine problems, and controlling muscle and nerve activities.

Without adequate amounts of magnesium in the body, problems occur in the heart, bones, muscles, nerves, and other organs. Studies have shown that a higher magnesium diet reduces the risk of various diseases. Because the magnesium-rich diet works to increase immunity.

More than half of our body’s magnesium is stored in our bones and the rest in various tissues throughout the body. However, it is better for an adult to take about 300-400 mg of magnesium daily.

Daily magnesium intake:

  • For children 1-3 years: 60 mg
  • For children 4-6 years: 130 mg
  • For 9-13 year olds: 240 mg
  • For 14-16 year olds: 410 mg for boys and 360 mg for girls
  • For adults 19-30: 400 mg for men and 310 mg for women
  • For adults 31+ years of age: 420 mg for men and 320 mg for women

High magnesium rich foods

We can get enough magnesium from green vegetables, whole grains, beans, nuts and fish. The magnesium rich
foods are discussed below:

Whole wheat

Each cup of whole wheat contains 160 mg of magnesium.


One cup of cooked spinach contains 157 mg of magnesium.


Almonds, cashews and peanuts contain magnesium. Almonds contain 64 mg of magnesium per ounce and 2 tablespoons of peanuts contain 49 mg of magnesium.

Dark Chocolate

100gm Dark chocolate contains 164 mg of magnesium.


100gm of Avocado contains 29 mg of magnesium.

Green Pea

Each cup of green pea contains 120 mg of magnesium.

Pumpkin seeds

Each 28 grams of pumpkin seeds contains 150 mg of magnesium.


A big banana contains 37 mg of magnesium.

Brown Rice

Each 100 grams contains 43 mg of magnesium.


Each 100 grams contains 32 mg of magnesium.


Each 100 grams contains 11 mg of magnesium.