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8 Foods High in Magnesium: A Mineral for Diabetes, Insomnia and More

Christina Sarich
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October 20th, 2013
Updated 10/20/2013 at 3:02 am
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magnesium foods 263x164 8 Foods High in Magnesium: A Mineral for Diabetes, Insomnia and More

Magnesium allows the body to absorb calcium, but it also carries out over 300 other functions in the body. This essential mineral makes sure that our nerves can communicate properly, our body maintains a regulated temperature (homeostasis) and can carry out important tasks like detoxification, supplying us with energy, and yes, making healthy teeth and bones. Everyone should know of foods high in magnesium as well as magnesium deficiency symptoms given the importance of this mineral, 

Magnesium is not only helpful in maintaining bone strength as we age, it can also improve the symptoms of PMS (premenstrual syndrome) as well as menopause for women. Magnesium even helps the body utilize vitamin B6 and reduces migraines, lowers high blood pressure, gets rid of constipation and can even help to remove gallstones.

What’s more, magnesium has been shown to reduce an abnormal heart beat and keep the cardiovascular system in top shape. It can also help with the treatment of diabetes type 2 as well as insomnia and depression.

With all these benefits, you might already be wondering – how do I get enough magnesium? There are many foods that will supply magnesium to your body in its most natural form. After checking to see if you have these magnesium deficiency symptoms, come back here to view this list of 8 foods high in magnesium.

8 Foods High in Magnesium

  • 1. Rice Bran – This food is hard to find since it often isn’t stocked at regular grocery stores, but rice bran is worth hunting down. In just 100 grams of this healthy food you can find 781 mg of magnesium – almost twice the recommended RDA.
  • 2. Dried Herbs Coriander, Sage, or Basil – In terms of density, these great herbs not only supply the body with lots of micronutrients and other trace minerals, they are loaded with magnesium. You can find around 690 mg per tablespoon. Add these spices and herbs to your favorite dishes to make them magnesium-magic.
  • 3. Dark Chocolate – Want a reason to indulge in one of your favorite foods? Real, dark chocolate, or cacao is full of antioxidants and loads of magnesium. Just 100 grams of dark chocolate offers about 230 mg of magnesium. Check out 7 other dark chocolate health benefits here.
  • 4. Dark Leafy Greens – Kale, spinach, collard greens, Swiss chard, and any dark leafy vegetables, including beet greens and dandelion greens will supply high levels of magnesium. 1 cup of cooked spinach, for example will contain 157 mg.
  • 5. Whole Grains – Brown rice, quinoa, bulgar, barley, whole oats, and non-GMO wheat will contain high levels of magnesium. I cup of cooked brown rice, for example, contains around 86 mg.
  • 6. Beans and Lentils – Although there is a lot of concern about xeno-estrogens in GMO soy, non-GMO soy, chickpeas, lentils, kidney beans and other types of beans are a great source of magnesium. Some beans provide up to 150 mg per one cup serving.
  • 7. Avocados – Not only is this food full of healthy fats, it is also a great source of magnesium. Just one avocado of a decent size will provide more than 60 mg of magnesium.
  • 8. Dairy – You have to be careful with some yogurts and cheeses because food manufacturers like to load them with hormones and sugars, but plain, unsweetened yogurts, and unpasteurized cheeses will provide loads of magnesium without polluting your body with traditional dairy.

Of course there are other foods high in magnesium, but this list should be enough to get you started.

Additional Sources:

NutritionData.Self

From around the web:

  • agglebert

    where in the world do you find non-gmo wheat these days???

    • Elizabeth Conley

      No GMO wheat is grown and marketed commercially. Frankly, I don’t understand why the author bothered to specify “non-gmo” wheat.

      • cpmt

        There’s wheat GMO, yes all over the world. like it or not we are eating bmo wheat in our foods since the late 1990′s.

  • Andrew

    Careful of whole grains, their magnesium (and other nutrients) are held in phytic acid. Humans cannot digest this, and in fact ingestion of phytic acid tends to absorb even more nutrients. In effect, eating whole grains actually sucks out magnesium.

    • Maria

      Traditional way of preparing these will take care of phytic acid. Fermenting, souring, sprouting, etc. Otherwise I would stay waaaaaay away from these sources of magnesium… :)

  • Danny Adams

    Magnesium also helps the body process calcium better, which can in turn prevent kidney stones. As I learned the hard way last March when I had kidney stones. :)

  • Alan D Smith

    Why did you not mention magnesium supplements?