Magnesium Rich Whole Foods for Premium Hormonal Health

Magnesium is an essential mineral that supports a wide range of bodily functions, including muscle and nerve function, bone health, and energy production. While magnesium supplements are a convenient way to increase magnesium intake, the best way to meet your magnesium needs is through a balanced diet. Here are some magnesium-rich foods that can help you boost your magnesium intake naturally:

1. Leafy Green Vegetables

• Spinach (cooked): 1 cup (180g) contains about 157 mg of magnesium (39% of the daily value).
• Swiss chard (cooked): 1 cup (175g) contains about 150 mg of magnesium.
• Kale (cooked): 1 cup (130g) contains about 30 mg of magnesium.

Why they're good: Leafy greens are excellent sources of magnesium, particularly spinach and Swiss chard, which are packed with this mineral. These veggies are also rich in fiber, vitamins, and other essential nutrients. You can still get some of the nutrients when using these in a green smoothie too! 

2. Nuts and Seeds

• Almonds: 1 ounce (28g) contains about 80 mg of magnesium.
• Cashews: 1 ounce (28g) contains about 74 mg of magnesium.
• Pumpkin seeds: 1 ounce (28g) contains about 168 mg of magnesium.
• Chia seeds: 1 ounce (28g) contains about 95 mg of magnesium.
• Flaxseeds: 1 tablespoon contains about 40 mg of magnesium.

Why they're good: Nuts and seeds, especially pumpkin, chia, and flaxseeds, are not only high in magnesium but also provide healthy fats, fiber, and protein. They make excellent snacks or additions to smoothies and salads.

3. Legumes (Beans and Lentils)

• Black beans: 1 cup (170g) contains about 120 mg of magnesium.
• Chickpeas: 1 cup (160g) contains about 78 mg of magnesium.
• Lentils: 1 cup (198g) contains about 71 mg of magnesium.
• Kidney beans: 1 cup (177g) contains about 75 mg of magnesium.

Why they're good: Legumes are a great source of magnesium, along with plant-based protein and fiber. They’re also rich in iron and other important nutrients like folate.

4. Whole Grains

• Quinoa (cooked): 1 cup (185g) contains about 118 mg of magnesium.
• Brown rice (cooked): 1 cup (195g) contains about 84 mg of magnesium.
• Oats (rolled, cooked): 1 cup (234g) contains about 57 mg of magnesium.
• Whole wheat bread: 1 slice contains about 23 mg of magnesium.

Why they're good: Whole grains like quinoa, brown rice, and oats provide magnesium as well as fiber, B vitamins, and other essential nutrients. They are also linked to improved heart health and digestion.

5. Fish

• Salmon: 3 ounces (85g) contains about 26 mg of magnesium.
• Mackerel: 3 ounces (85g) contains about 82 mg of magnesium.
• Halibut: 3 ounces (85g) contains about 90 mg of magnesium.
• Tuna (canned, in water): 3 ounces (85g) contains about 30 mg of magnesium.

Why they're good: Fatty fish, such as mackerel and halibut, provide a significant amount of magnesium, as well as heart-healthy omega-3 fatty acids and protein.

6. Avocados

• 1 medium avocado contains about 58 mg of magnesium.

Why they're good: Avocados are rich in magnesium and healthy monounsaturated fats. They also contain fiber, potassium, and vitamins like vitamin K, making them a nutrient-dense food.

7. Bananas

• 1 medium banana contains about 32 mg of magnesium.

Why they're good: Bananas are a well-known source of potassium, but they also provide a good amount of magnesium, along with vitamin C and fiber.

8. Dark Chocolate

• 1 ounce (28g) of dark chocolate (70–85% cocoa) contains about 64 mg of magnesium.

Why it's good: Dark chocolate with high cocoa content is not only delicious but also a rich source of magnesium and antioxidants. It’s best to enjoy it in moderation to reap the benefits.

9. Tofu and Tempeh

• Tofu (firm): 1/2 cup (126g) contains about 37 mg of magnesium.
• Tempeh: 1/2 cup (85g) contains about 93 mg of magnesium.

Why they're good: Tofu and tempeh are excellent sources of magnesium for those following a plant-based diet. They also provide protein, iron, and other essential nutrients.

10. Dairy Products

• Yogurt (plain, low-fat): 1 cup (245g) contains about 47 mg of magnesium.
• Milk (whole): 1 cup (244g) contains about 24 mg of magnesium.

Why they're good: While dairy products aren’t the highest in magnesium, they can still contribute to your daily intake, especially when combined with other magnesium-rich foods. Yogurt also provides beneficial probiotics.

11. Fruits

• Figs (dried): 1/4 cup (40g) contains about 50 mg of magnesium.
• Raspberries: 1 cup (123g) contains about 27 mg of magnesium.
• Blackberries: 1 cup (144g) contains about 29 mg of magnesium.
• Papaya: 1 cup (140g) contains about 33 mg of magnesium.

Why they're good: While fruits aren't as high in magnesium as other foods, options like figs, raspberries, and papaya can still make a meaningful contribution to your daily intake, along with providing vitamins, fiber, and antioxidants.

12. Herbs and Spices

• Basil (fresh): 1 tablespoon contains about 6 mg of magnesium.
• Coriander (fresh): 1 tablespoon contains about 6 mg of magnesium.
• Thyme (fresh): 1 tablespoon contains about 6 mg of magnesium.

Why they're good: Although you may not consume large quantities of herbs and spices, adding fresh basil, coriander, or thyme to your meals can boost your magnesium intake in a flavorful way.

Tips for Increasing Magnesium Intake:

• Eat a variety of foods: Include magnesium-rich foods from different categories (vegetables, nuts, seeds, legumes, whole grains) to ensure you're getting enough of this vital mineral.
• Combine magnesium-rich foods: For example, sprinkle chia seeds or almonds on your oatmeal, add spinach to smoothies or sandwiches, or enjoy dark chocolate as a treat.
• Cook wisely: While magnesium is found in many foods, it can leach out into cooking water, so consider steaming or lightly sautéing vegetables rather than boiling them.

Ensuring that you get enough magnesium from food can support numerous aspects of your health, including better sleep, muscle function, bone strength, and reduced risk of chronic diseases. If you find it challenging to get enough magnesium from food alone, magnesium supplements are also available, but it's always best to aim for whole food sources first.

Want to know more about how you can improve your nutrition and optimize your health? Book a 90 minute Strategy session with me today. During the session we navigate your current nutrition and see what is going well, what needs some fine tuning and what you might add to improve your overall health. Reach out to me at [email protected] or click this link and book your Strategy Session now and begin having more confidence in your daily nutrition habits.