10 Foods High In Magnesium

If you’re deficient in magnesium you may want to add some of these foods into your diet!

10 Foods High In Magnesium

Are you magnesium deficient?

Did you know that magnesium deficiency is a very common ailment amongst Americans? The World Health Organization estimates that 60% of Americans do not meet the Recommended Daily Intake (RDI) of magnesium. Signs and symptoms of magnesium deficiency may include the following health conditions:

  • Acid Reflux
  • Adrenal Fatigue
  • Anxiety
  • Infertility
  • Panic Attacks
  • PMS
  • Menstrual  Cramps
  • High Blood Pressure
  • Diabetes
  • Fibromyalgia
  • Constipation
  • Migraines
  • Morning Sickness
  • Heart Attacks
  • IBS
  • Inflammation
  • Insomnia
  • Kidney Stones
  • Seizures

I’ve written about magnesium and why you need it in the past but…

I failed to mention foods that are rich in this important mineral!

10 Foods High In Magnesium

To ensure you’re getting enough magnesium in your diet make sure to eat foods like pumpkin seeds, cooked spinach, bananas, quinoa, kidney beans and lentils. Below is a list of foods rich in magnesium. I think you all will like #1 the best

10 Foods High In Magnesium

  1. Dark Chocolate. 1 cup of dark chocolate will give you over 100% of your daily value of magnesium. This is an EASY way to ensure you’re getting a nice dose of magnesium daily! Try my homemade chocolate bars for healthy magnesium rich treat!
  2. Leafy Greens like spinach, cooked. 1 cup of cooked spinach will give you 39% of your daily value of magnesium. Cooked spinach is a delicious side dish to any meal. Try this recipe for buttered spinach.
  3. Pumpkin Seeds. 1 ounce of pumpkin seeds will give you 37% of your daily value of magnesium. Try snacking on sprouted pumpkin seeds or make these sprouted pumpkin seed turtles by Mama Natural.
  4. Fish (Mackerel). One 3-ounce serving of mackerel will provide you with 21% of your daily value of magnesium. This Beetroot, blood orange and carrot salad with peppered mackerel recipe sounds lovely!
  5. Beans and Lentils. 1 cup of white beans will give you 28% of your daily value of magnesium. This White Bean Chicken Chili is one of my family’s favorite meals.
  6. Whole Grains like quinoa, brown rice and millet. A 1/2 cup of cooked quinoa will provide you 30% of your daily value of magnesium. Try my sprouted quinoa pancakes or my sprouted gluten free bread.
  7. Globe Artichokes. 1 large globe artichoke will give you 24% of your daily value of magnesium. I love steamed artichokes with garlic aioli. Try out this recipe!
  8. Avocado. 1 medium avocado will provide you with 15% of your daily value of magnesium. Homemade coconut oil tortilla chips and guacamole make an excellent snack!
  9. Dates. 1 cup of dates provide 15% of your daily value of magnesium.
  10. Molasses.  One tablespoon of molasses provides you with 12% of your daily value of magnesium. When I need extra help getting to sleep I make this Sleepytime Milk ‘Tea’ made with molasses.
  11. Natural Calm (Bonus). Though not a food, natural calm is one of my go-to supplements that really help me get more magnesium into my diet. 2 teaspoons gives you 81% of your daily value of magnesium. Natural calm can be added to smoothies or taken with water. I absolutely LOVE these Magnesium Gummies. These little “chill pills” are a natural sleep aid and are made with Natural Calm.

Disclaimer: Magnesium is only a recommendation and should be discussed with your medical practitioner before implementing any supplements.



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About the author: Hi! I’m Tiffany – aka Coconut Mama. I’m a real food mama of three coconut babies. I’m passionate about traditional and healing foods. As a true believer in the health benefits of coconut, I use coconut products in all my recipes. You can download my free Coconut Flour Recipes E-book here. Thanks for stopping by!
15 comments… add one
  • uduak thomas September 7, 2015, 3:27 am

    where do i buy natural calm?

  • Beth January 31, 2015, 9:03 am

    Adzuki beans are especially high in magnesium. (Soaked overnight with a pinch of baking soda to release the nutrients and make more digestible.)

    Also kelp, dandelion and nettles.

  • jk January 10, 2015, 8:56 pm

    Do you know where the raspberry flavor comes from? Real raspberries? Or that gross “natural raspberry flavor” from beaver behinds?

  • Blueeyes60 November 19, 2014, 9:23 pm

    I take magnesium for MS. Another source is alfalfa. It can be taken in tablet form, or alfalfa sprouts.

  • Hannah October 16, 2014, 11:48 pm

    Cacao nibs! I have them in breakfast smoothies! Felt better ever since, deeper sleep, less period pain, balanced moods ….

  • yvonne May 31, 2014, 10:49 pm

    you mentioned natural calm , I have tried this and must say that it is amazing I have reently started working out but my back muscles were so tight that i felt i couldnt give 100 percent tried the natural calm and within an hour my back muscles relaxed and i had no more pain!! one product I would give a 100 percent guarantee!!

  • Courtney May 16, 2014, 2:57 pm

    For women Pms starts because of a drop in our magnesium levels. I was tired of being grouchy, crampy, and sore so I started taking natural calm and using magnesium oil daily especially a week before symptoms would start. And guess what I had my first pms free cycle. Not even a cramp. I can’t stress the benefits of magnesium enough.

  • Lani May 7, 2014, 1:50 am

    Hello 🙂
    You forgot about bananas 😉
    This is possibly one of the best articles I have read in a long time. I now understand why I reach for bananas / crave Epsom Salts (I mean, who craves Epsom Salts?!) – during the month, before my cycle starts.
    I am learning loads! Thank you! xxx

  • EnduranceWarrior April 12, 2014, 8:40 pm

    Linda, did the ER doctors verify that your tachycardia was caused by taking 87% of your dv of magnesium? Is that even possible? Magnesium is water soluble.

  • EnduranceWarrior April 12, 2014, 8:34 pm

    Nobody eats that much of those things to get a hundred percent. Natural calm is the way to go

  • Linda March 30, 2014, 9:25 am

    I HIGHLY recommend that you check with a Dr before “assuming” that you are low on magnesium and start adding any kind of magnesium supplements. I had almost every symptom of magnesium deficiency so I tried the Natural Calm supplement. In less than 2 weeks I ended up in the ER with tachycardia. Turns out I wasn’t low on magnesium. I sure scared myself to death and had my poor heart beating WAY too wildly. PLEASE don’t do what I did and “assume” you are magnesium deficient without being sure. It’s NOT worth it. 🙁

    • Deanna April 12, 2014, 6:34 am

      You probably took too much too soon. You have to build up to it.

  • peggy March 29, 2014, 5:48 pm

    1 cup of dark chocolate? I like chocolate but isnt that a lot? Please explain this one more?

    • Emma November 6, 2015, 6:22 pm

      I think that she’s just trying to use a standard measurement for most things 🙂 You probably wouldnt eat an entire cup of chocolate in a day :p

  • Lori March 29, 2014, 5:17 am

    Hi Thank you so much love your page!! How much natural calm should you start with? I’m dealing with high blood pressure anxiety and my eye twitches and read a few of your post and bought natural calm


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