Top 26 Foods High in Magnesium (Fruits, Vegetables, Nuts, Seeds, & Other Foods)

Magnesium is an essential mineral that helps your body function. However, many people who eat a Western diet tend to eat insufficient magnesium or too many other nutrients that counter the absorption effects of this nutrient, which results in deficiency symptoms.

Magnesium is involved in hundreds of bodily functions. It helps to regulate blood pressure, keeps the immune system strong, maintains a healthy heart, and promotes regular heart rhythm. Thus, people with magnesium deficiency often experience fatigue, headaches, and depression.

Magnesium works by activating enzymes, proteins, and hormones throughout the body. The mineral plays an essential role in gene expression, helping regulate energy metabolism, protein synthesis, and insulin secretion.

This mineral also helps to regulate blood pressure by relaxing the blood vessels, promoting elasticity, and reducing blood pressure. It also supports healthy heart function by stimulating coronary vasodilation, resulting in improved blood flow to the heart. Moreover, magnesium works with calcium to balance minerals in the body and preserve bone health. It helps to maintain a robust immune system, reducing the risk of colds, flu, and viral infections.

Finally, magnesium is an antioxidant that helps to protect cells from free radical damage and stimulates the immune system by increasing the activity of lymphocytes, important white blood cells that help to protect the body from disease.

Magnesium deficiencies commonly occur due to diuretic medications, excessive alcohol consumption, and certain health conditions. People at a higher risk for magnesium deficiencies include women who are pregnant or breastfeeding, the elderly, and individuals on a restricted diet.

Consuming enough magnesium can reduce your risk of many types of diseases and help your body function at its best! So, keep reading to find the best fruits, vegetables, and seeds you can eat to consume more magnesium.

Fruits high in magnesium

1) Avocados

These creamy fruits contain potassium, magnesium, folate, vitamin K, and dietary fiber. They’re also rich in mono-unsaturated fatty acids that may lower bad cholesterol levels. People who eat avocados daily may reduce their risk of heart disease due to its effects on the cardiovascular system. In 100 grams of avocado, you will get 29 mg of magnesium, which is close to 10% of the recommended daily intake.