The 6 Richest Sources of Magnesium

The 6 Richest Sources of Magnesium

Magnesium is a very important nutrient. 

It is the catalyst for vital processes such as nerve functioning, healthy circulation, energy production and leg crams. 

Magnesium also crucial to muscle contraction, blood coagulation, energy production, nutrient metabolism and bone and cell formation. [1]

Despite its importance, over 50% of people are still magnesium deficient. It is essential to find the right sources that will help deliver you the most effective and potent dosage of magnesium

There are many foods that are rich in magnesium as well as various antioxidants and vitamins to support a robust immune system.

Here are our 6 Top Rated Sources of Magnesium:

  1. Dark Leafy Greens: Greens offer a wealth of vitamins and minerals and are high in antioxidants. They are also low in calories and help support a strong metabolism.
  2. Nut and Seeds: Just a half cup of pumpkin seeds provides nearly 100 percent of the daily requirement for magnesium. Other nuts and seeds high in magnesium include almonds, sunflower seeds, Brazil nuts, cashews, pine nuts, flaxseed, and pecans.[2]
  3. Bananas: Bananas are one of the best sources of starch, healthy carbs and magnesium. Bananas also offer a high dose of potassium which a strong electrolyte that manufactures energy. Bananas can also help lower blood pressure. A great source to help with low energy and fatigue.
  4. Tofu: Tofu is also a strong source of magnesium and is a great vegetarian option.This vegetarian soy protein source is high in calcium and iron, which is important for red blood cells production.
  5. Milk: It offers about 27.8 mg of magnesium per cup. It provides about a third of your daily recommended intake of calcium, vitamin D, protein and vitamin B12. Almond or rice milk are perfect substitutes for people with a dairy allergy. [3]
  6. Black Beans: Black beans are a powerful source for magnesium. Just one cup delivers 120 mg! This is about 30% of your daily recommended value. It also a very strong source of fiber, vitamin B1, phophorus, manganese and protein. Black beans are one of our favorite top rated superfoods. [4]


1. 10 Signs to Watch For." Ancient Minerals. N.p., n.d. Web. 13 July 2017.

2. Strong, Debbie. "8 Foods High in Magnesium." N.p., 24 June 2015. Web. 13 July 2017.

3. "13 Magnesium-Rich Foods." N.p., n.d. Web. 13 July 2017

4. Black Beans. N.p., n.d. Web. 14 July 2017.

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