Which Foods Are the Best Sources of Magnesium?


Quick Answer

Nuts, seeds, fish, dark leafy greens, soybeans, avocado and bananas are ideal foods to eat when trying to boost magnesium levels. This mineral supports immune system function, fights inflammation from some cancers and may reduce the risk of suffering a heart attack or developing diabetes, notes Debbie Strong for Everyday Health.

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Full Answer

For dark, leafy greens, chose spinach, Swiss chard, kale or collard greens. In addition to magnesium, these greens contain a number of other helpful vitamins and minerals and an almost nonexistent caloric count, explains Strong. The best seed or nut to take for magnesium is the pumpkin seed, with about 100 percent of the daily requirement in just half a cup. Other seeds and nuts with a lot of magnesium include cashews, flaxseed, pecans, pine nuts, Brazil nuts, sunflower seeds and almonds.

Wild salmon, tuna, halibut and mackerel not only teem with omega-3 fatty acids and vitamin D, but they also add significantly to magnesium levels. Eating fish as an evening entrée at least one time each week has a number of health benefits, according to Strong. The avocado is a superfood for a number of different conditions, and it is healthy for the heart as well. Slicing one avocado and adding it to a lunchtime sandwich or salad provides about 15 percent of the daily requirement for magnesium.

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