6 Foods that Increase Magnesium in the Diet and Benefits of it!


The low absorption of magnesium is linked to the continuous appearance of discomforts and the development of some diseases. It is important to know the foods that contribute to include it more frequently in the diet.

“Magnesium is one of the minerals that the body requires to function in optimal conditions”.

Its low consumption or low absorption is linked to the appearance of a wide variety of ailments and diseases. For this reason we must increase the magnesium in the diet. Currently, it can be purchased in supplements, since it is difficult to obtain the recommended daily amounts. However, it is advised that their main source is food, since it is the best way to enjoy their health benefits.

Why is it so important to ingest it? What are the foods that contain it? It is essential that everyone solve these questions. Therefore, below we want to share in detail its functions and main sources.

Why is it Important to Increase Magnesium in the Diet?

The adequate absorption of magnesium is crucial for activating many vital functions of the body. In fact, it is estimated that it interferes in at least 300 biochemical reactions, among which muscular and nervous health stand out. The importance of increasing your intake in the diet not only lies in the functions it performs, but in the difficulties there are to obtain the appropriate dose. And, although it is present in many foods, its assimilation is usually minimal.

Benefits of Increasing Magnesium in the Diet

Obtaining an adequate amount of this mineral produces a positive impact on physical and mental health. For that reason, there are many other reasons to increase magnesium in the diet. Let’s see the most important ones:

  • Reduces muscle and joint pain.
  • Improves bone and dental health.
  • Protects the skin against allergies.
  • Improves blood circulation.
  • Reduces stress and improves the quality of sleep.
  • It favors the control of diabetes.
  • Strengthens the immune system.
  • Regulates the activity of hormones.
  • Balances the activity of the nervous system and brain.
  • Soothes inflammation and digestive pain.
  • Avoid recurrent headaches.

Foods to Increase Magnesium in the Diet:

The inclusion of some foods rich in magnesium in the diet is the best way to obtain the benefits provided by this mineral. However, considering that its absorption can be difficult, it is also valid to use lotions or supplements.

1. Green Leafy Vegetables

In the group of foods to increase magnesium in the diet, green leafy vegetables stand out. Most of their varieties contribute a significant amount, in exchange for very few calories. Let’s see the healthiest:

Quantity per 100 grams:

  • Spinach: up to 79 mg of magnesium.
  • Kale: 47 mg of magnesium.
  • Broccoli: 22 mg of magnesium.
  • Rucula: approximately 47 mg of magnesium.

2. Cocoa Powder

A one-ounce serving (28 grams of cocoa) can provide up to 64 mg of magnesium. Among other things, it is a food rich in antioxidants, iron and probiotic substances that can contribute to “feed” the healthy bacteria of the intestine.

3. Avocados

Half an avocado contains up to 58 mg of magnesium. Although its calories are a little higher than other foods, it also provides essential fatty acids, vitamin E and other minerals that are key to health care.

4. Nuts

Considered one of the healthiest snacks in the diet, nuts are one of the main natural sources of magnesium. Their quantity may be different in each variety, but they are all very healthy.

Amount of magnesium per 100 grams:

  • Cashew nuts: 236 mg
  • Almonds: 258 mg
  • Hazelnuts: 236 mg
  • Walnuts: 159 mg

5. Seeds

Along with nuts, the seeds stand out as rich sources of magnesium. They are ideal to stop the feeling of anxiety for food and, in passing, improve digestion. They also provide omega 3, vitamin E and antioxidant compounds.

Magnesium quantity per 100 gram portion:

  • Pumpkin seeds: 535 mg
  • Flaxseed: 392 mg
  • Sesame: 346 mg
  • Sunflower: 387 mg
  • Quinoa: 210 mg

6. Fatty Fish

There are many Eating plans in which the consumption of fatty fish is suggested at least twice a week. This is because they contain omega 3, amino acids and significant amounts of magnesium and other minerals. A portion of salmon of 178 grams can contribute up to 53 mg of magnesium, that is to say, 13% of the recommended daily amount. It can also be obtained significantly from other varieties of fish such as sardines, tuna or mackerel.

What is the Recommended Daily Amount of Magnesium?

Magnesium needs are changing according to the stages that the person goes through. Thus, an adult woman will require about 260 mg per day. For their part, men need between 300 and 350 mg per day.

Do you have decay, muscle weakness or continuous discomfort? Maybe you need an extra dose of magnesium. Therefore, try to incorporate the mentioned foods into your regular diet.


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