What Are Some Foods High in Magnesium?


Quick Answer

Leafy green vegetables like spinach and kale are high in magnesium. Nuts, seeds, whole grains and legumes such as black beans are also great food sources of magnesium. Some seafood, such as halibut, also has lots of magnesium, according to the U.S. Department of Agriculture's Health.gov.

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Full Answer

The mineral magnesium is important for the body's health because it plays a necessary part in many important functions. Magnesium assists biochemical reactions in the body, according to the National Institutes of Health, as well as regulating blood sugar levels and blood pressure. Magnesium also helps to make bone, protein and DNA.

Dairy is also a source of magnesium. Cows eat leafy greens, which have high amounts of the mineral that cows then excrete in their milk. Getting your magnesium from a primary source is always best, says the National Institutes of Health. Collard greens and chards are also leafy greens that have high amounts of magnesium. Some whole grain sources of magnesium are brown rice, quinoa and barley, all great choices for a healthy diet.

Research in Sweden shows that people that have higher intakes of magnesium have lower risks of stroke, according to WebMD. The NIH also points out that magnesium levels affect risk levels for migraine headaches, hypertension and cardiovascular disease, type 2 diabetes, osteoporosis and more.

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