February 20, 2021 · Written by Foodtolive Team

10 Magnesium-Rich Foods and Why Do We Need It?

Have you ever wondered why our body needs magnesium? Apparently, the very concept of magnesium is known to us since our school years but few remember how important this element is to our health and well-being.


10 Magnesium-Rich Foods and Why Do We Need It

What is Magnesium?

Magnesium is an important chemical element and essential mineral participating in energy metabolism and protein synthesis. It helps to normalize the functioning of muscles and the nervous system, it maintains a stable heart rhythm and immune system. Moreover, magnesium helps regulate blood sugar levels and normalizes blood pressure.

The necessity to add magnesium-rich foods to the diet:

For women

Magnesium brings a lot of benefits to a woman’s body. In particular, the regularity of menstruation and ovulation, as well as the normal course of pregnancy depends on its properties. It reduces pain during periods, relieves fatigue and irritability, improves mood. This mineral alleviates the symptoms of menopause and helps women to overcome this stage of life with minimal discomfort.

Taking adequate levels of magnesium allows women of older age to stay beautiful giving the skin a healthy tone. The excessive fluid and harmful toxins are excreted from the body with its help. This, in fact, improves metabolism and burns internal fat reserves more actively. Magnesium is also good for hair – it prevents hair loss. Your hair will be shiny and will suffer less from the harmful effects of external factors if you include magnesium-rich foods to your diet.

For men

The benefits of magnesium are equally valuable for men. The formation of the male sex hormone testosterone is produced with the help of this element. It is especially important for older men to monitor magnesium levels. Aging cells begin to produce special proteins that bind testosterone and prevent it from performing its functions effectively. Magnesium suppresses the activity of these proteins, activates testosterone and prolongs a man’s sex life for years to come.


10 Magnesium-Rich Foods and Why Do We Need It

The main source of magnesium is plant foods like seeds, nuts, beans, fruits, vegetables. Remember the list of magnesium-rich foods to add to your daily consumption:


Pumpkin seeds are ahead of other seeds in magnesium content, though flax, sesame and sunflower seeds contain this element as well. So among the wide range of healthy seeds, you may definitely choose your favorite one.


The first three “nut leaders” rich in magnesium are hazelnuts, cashews and almonds. You can add cashews and almonds in pastries, salads or oatmeal. Don’t overconsume nuts, because these products are quite high in calories.


Lentils, beans and peas are magnesium-rich legumes. Note that a cup of black beans contains 120 mg, and a cup of lentils includes 71 mg of magnesium.

Dark Chocolate

If you are a sweet tooth, let yourself eat a little of dark chocolate. A portion of chocolate of about 30 grams can give the body 64 mg of magnesium. In addition, dark chocolate contains antioxidants, copper, iron, manganese and prebiotic fibers, which promote the growth of beneficial bacteria in the intestine.


Lemons, grapefruit, raspberries, avocado, bananas and figs are great suppliers of magnesium. According to the USDA, one average banana contains about 32 mg of this important mineral. Nutritiondata.self.com reports that avocados have 58 mg of magnesium per fruit which is 16% of your needs for the day, and they also contain healthy fats (which are good for heart and brain health). [2]


Green leafy vegetables are one of the richest sources of magnesium. A cup of spinach contains about 157 mg of magnesium, which is more than 50 percent of the recommended daily dosage for women. Other greens that are full of magnesium include cabbage, mustard greens and turnips.

Recommended intakes [1]




1–3 years

4-8 years

9-18 years

19+ years

65 mg

110 mg

350 mg

350 mg

65 mg

110 mg

350 mg

350 mg

Magnesium is better absorbed in the morning. For people suffering from insomnia it is recommended to be consumed at night.


10 Magnesium-Rich Foods and Why Do We Need It

Health risks

Generally, magnesium does not cause serious harm to the body, however, its excess can provoke discomfort, diarrhea, nausea, vomiting, and drowsiness.
For people suffering from kidney disease, magnesium consumption can be harmful. People with renal insufficiency should eat foods high in this mineral only after consulting a medical expert. Please note that magnesium does not prevent or cure any diseases.


Magnesium is a valuable resource responsible for the production of various hormones, such as adrenaline and serotonin. It is also known as “feel-good” hormone because it helps the body to cope with stress and promotes good mood.

The daily consumption of foods rich in magnesium improves immune system, making a person less vulnerable to allergens and other harmful substances. Its beneficial properties have a good effect on all human organs regardless of age. The benefits of magnesium are enormous, so remember that a lack of this important element in your body can be fatal.


  1. Institute of Medicine (IOM). Food and Nutrition Board. Dietary Reference Intakes: Calcium, Phosphorus, Magnesium, Vitamin D and Fluorideexternal link disclaimer. Washington, DC: National Academy Press, 1997.
  2. https://www.medicalnewstoday.com/articles/318595#2-spinach95#2-spinach