Top Magnesium-Rich Foods You Should Include in Your Diet

Magnesium deficiency is common, affecting around 70% of adults and 90% of teenagers. Yet magnesium is essential for numerous bodily functions, including energy production, muscle and nerve health, bone strength, and even disease prevention. Luckily, many foods are rich in magnesium and can help you meet your daily needs naturally.

Top Magnesium-Rich Foods You Should Include in Your Diet

Why Magnesium is Important

Magnesium is involved in over 300 biochemical reactions in the body. It contributes to:

• Reducing fatigue

• Supporting optimal nervous and muscular system function

• Maintaining healthy bones and teeth

• Protein synthesis and energy metabolism

While diet can provide magnesium, many people do not consume enough to meet their needs.

Foods High in Magnesium

Here’s a list of magnesium-rich foods, with amounts per 100 g of food:

1. Dark Chocolate and Cocoa

• Dark chocolate: 206 mg

• Cocoa powder: 499 mg

2. Seeds and Nuts

• Peanuts: 168 mg

• Cashews: 292 mg

• Brazil nuts: 367 mg

• Hazelnuts: 163 mg

• Almonds: 232 mg

• Sesame seeds: 351 mg

• Flaxseeds: 392 mg

3. Legumes

• Dried beans: 101 mg

• Chickpeas: 115 mg

• Lentils: 36 mg

4. Seafood and Mollusks

• Periwinkles: 400 mg

• Shrimps: 34 mg

• Squid: 42 mg

• Mussels: 37 mg

• Clams: 8 mg

• Cockles: 68 mg

5. Fatty Fish

• Anchovies: 101 mg

• Mackerel: 97 mg

• Sardines: 39 mg

6. Dried Fruits

• Dried bananas: 105 mg (vs. 35 mg for fresh bananas)

• Figs: 85 mg

• Dates: 43 mg

• Dried apricots: 32 mg

7. Vegetables

• Spinach: 80 mg

• Avocado: 58 mg

8. Whole Grains and Cereals

• Whole wheat bread: 82 mg

• Whole wheat pasta: 65 mg

• Buckwheat: 230 mg

• Oat bran: 235 mg

• Soy flour: 253 mg

• Brown rice: variable amounts

💡 Tip: For a magnesium-rich lunch, try a lentil salad with sardines or mackerel, topped with sesame seeds and a slice of whole wheat bread. Snack on dried fruits like bananas, dates, or figs in the afternoon for an extra magnesium boost.

Magnesium-Rich Water

Some mineral waters contain over 50 mg of magnesium per liter. Drinking these waters can also help you reach your daily magnesium intake.

What is Magnesium?

Magnesium is an essential mineral that cannot be produced or stored by the body. Our bodies contain an average of 25 g of magnesium, mainly in bones, muscles, and nerve cells. Magnesium also supports the absorption and function of other minerals like calcium and potassium, and vitamins such as vitamin D.

Benefits of Magnesium

• Strong bones and teeth

• Muscle recovery and performance

• Physical and mental vitality

• Reduced fatigue

Signs of Magnesium Deficiency

Magnesium deficiency can be subtle but may include:

• Hyperemotionality

• Stress and irritability

• Severe fatigue

• Trembling eyelids or lips

• Muscle cramps or spasms

• Headaches

• Insomnia

A doctor can diagnose magnesium deficiency through clinical evaluation and blood tests.

Recommended Magnesium Intake

According to the French ANSES guidelines, the daily intake of magnesium depends on age, sex, and weight:

• Up to 3 years: 80 mg

• 4–6 years: 130 mg

• 7–9 years: 200 mg

• 10–12 years: 280 mg

• Adolescents: 390 mg

• Adult women (~60 kg): 360 mg

• Adult men (~70 kg): 420 mg

Needs are higher for:

• Pregnant or breastfeeding women

• Athletes

• People who consume alcohol

• Individuals under stress

• People on certain medications

Studies show magnesium deficiency is widespread, with 60% of men and 70% of women affected.

When Magnesium Supplementation is Useful

Certain groups, such as teenagers, pregnant or breastfeeding women, athletes, and stressed individuals, may require supplementation to meet higher magnesium needs.

ACTIMAG+ is a natural supplement containing marine magnesium (Aquamin Mg) and vitamin B6, designed for optimal absorption. Benefits include:

• Reduced fatigue

• Support for nervous system balance

• Normal muscle function

• Strong bones

Each tablet provides 150 mg of marine magnesium, making it an effective way to complement your diet.

Related articles

• 6 key benefits of magnesium you should know
• 10 essential health benefits of magnesium.
• The basics of anti aging diet eating.
• What is magnesium for essential roles.
• The benefits of magnesium why you need it.

Conclusion

Magnesium plays a huge role in keeping our bodies and minds in top shape, yet so many of us don’t get enough. The good news? By adding magnesium-rich foods like nuts, seeds, dark chocolate, leafy greens, and even mineral water to your diet, you can naturally boost your intake and feel the difference. And for those with higher needs—like athletes, pregnant women, or anyone under stress—supplements like ACTIMAG+ can help fill the gap. So, whether through food or carefully chosen supplements, keeping your magnesium levels up is a simple step toward more energy, stronger muscles, and overall better health.

📚 Medical Sources

• National Institutes of Health (NIH) – Magnesium
• PubMed – Magnesium in Health and Disease
• Medical News Today – Magnesium Deficiency
• PMC – Dietary Magnesium and Health