Best foods that are high in Magnesium

Study shows that most people are not consuming enough magnesium in their diet. Magnesium is as important as other minerals that are found in food, it helps your muscles, heart and immune system function properly. There is a difference between inadequate intake and a deficiency. Symptoms of deficiency include vomiting, nausea, and loss of appetite. Most people with type 2 diabetes are more susceptible to have a higher risk of magnesium deficiency.

The good news is, there is natural food out there that can help you recover enough magnesium needed for your body. Let’s take a look at the list of food that you include in your diet.

Sunflower seeds

This may come as a surprise in the list, but sunflower seeds are a good source of bone-building calcium. They are high in polyunsaturated fats which helps in bad cholesterol reduction in your blood. Make sure to consume this in moderation.

You can have these seeds as snacks but make sure to check those store-bought packages, most of them are loaded with sodium. Buy raw sunflower seeds instead.

Magnesium: 128 mg in ¼ cup

ounce of pumpkin seeds


You can practically eat a banana in a ton of way, you can blend them into a smoothie, slice them int a bowl of oatmeal or even put it on top of a peanut-butter toast. Bananas are one of the best sources of magnesium and can have resistant starch as well, a healthy carb that fuels your belly and increases your metabolism.

Magnesium: 33 mg in one medium banana

Pumpkin seeds

A single ounce of vietnamese curry powder contains 74 mg, have as many seeds as you want then you’re good to go. Besides magnesium, they are also a good source of fiber having 5 grams per ounce. They contain monounsaturated fats that are good for the heart with 5 grams of protein per serving. You can eat them by making it a savory salad topper or toasting them in a skillet until golden brown.

Skimmed Milk

This comes as an obvious part of this list. A cup of milk provides about a third of your day to day intake of calcium and magnesium. Something that you need to build strong bones as you grow older. Other vitamins present in milk are potassium, vitamin D, protein, and vitamin B-12. You can pour low-fat milk in your cereal or oats, you can also blend it with fruits for a smoothie. Or you can simply put it in a glass and go for a normal drink.

Magnesium: 27.8 mg in 1 cup