There are plenty of magnesium-rich foods to choose from. Magnesium is an essential nutrient that plays a role in many bodily functions, including muscle and nerve function, blood sugar control, and blood pressure regulation. A magnesium deficiency can lead to a host of symptoms, including anxiety, fatigue, and muscle cramps.
Fortunately, it’s easy to get enough magnesium through diet.
Foods High in Magnesium
1. Almonds
Almonds are a good source of magnesium. A 1-ounce (28-gram) serving of almonds contains 80 mg of magnesium, which is about 18% of the Reference Daily Intake (RDI) for this mineral (5).
Magnesium is involved in many important processes in your body, including energy production, metabolism, and muscle and nerve function (6).
Research suggests that magnesium may also help improve type 2 diabetes and insulin resistance, reduce blood pressure, and protect against heart disease (7, 8, 9).
2. Cashews
Cashews are a good source of magnesium. A one-ounce (28-gram) serving of cashews contains 82 mg of magnesium, which is about 20% of the Reference Daily Intake (RDI) for this mineral (2).
Magnesium is an essential nutrient that plays an important role in many bodily functions. It’s involved in energy production, blood sugar control, muscle contraction, and nerve function (3).
Cashews are also a good source of other minerals, including copper, phosphorus, and zinc. They’re a good source of protein and heart-healthy unsaturated fats.
3. Brazil nuts
Brazil nuts are an excellent source of magnesium. Just one ounce of Brazil nuts contains nearly 80% of the daily recommended intake of magnesium.
4. Pine nuts
Pine nuts are a good source of magnesium, with a 100g serving providing around 21% of the recommended daily intake. Magnesium is an important mineral for many bodily functions, including muscle and nerve function, blood sugar control and blood pressure regulation.
5. Macadamia nuts
Macadamia nuts are a good source of magnesium, with a 100g serving providing 24% of the recommended daily intake. Magnesium is an essential mineral for maintaining health bones and teeth, and for regulating blood sugar levels.
6. Hazelnuts
Hazelnuts are an excellent source of magnesium, providing 64 mg per 1-ounce (28 gram) serving. This is nearly 20% of the recommended daily intake for magnesium (400 mg). Magnesium is an important mineral for many functions in the body, including energy production, muscle contraction, and nerve function. Hazelnuts are also a good source of other nutrients, including vitamin E, manganese, and copper.
7. Pistachios
Pistachios are a good source of magnesium. A one-ounce serving of pistachios contains about 8 percent of the Daily Value for magnesium.
8. Walnuts
Walnuts are a source of magnesium, a mineral that plays a role in more than 300 biochemical reactions in the body. Magnesium is involved in energy metabolism, nucleic acid and protein synthesis, muscle contraction, and nerve transmission.
9. Peanuts
Peanuts are a good source of magnesium, providing about 24 mg of the mineral per ounce. Magnesium is important for many bodily functions, including muscle and nerve function, heart health, and blood sugar control.
10. Sunflower seeds
Sunflower seeds are a source of magnesium, a mineral that is essential for many body functions, including nerve and muscle function, and energy production.
Magnesium is a mineral that is found in some foods. Foods that are rich in magnesium include leafy green vegetables, whole grains, nuts, and seeds. Magnesium is important for many things in the body, including maintaining a healthy heart and bones.
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