Include These 15 Magnesium Rich Foods In Your Diet!


Magnesium, an essential mineral responsible for 300 body’s enzymes to function properly (for all catalytic actions, synthesizing ATP etc.). It is abundant in nature (earth’s outer surface) and can easily be accessed through agriculture produce & water bodies.

Why should I include Magnesium in my daily diet?

  • It helps to keep blood pressure normal.
  • Mandatory for healthy bones & muscle function (steady heart rhythm).
  • Deficiency may lead to chronic (lifelong) inflammation.
  • People with autoimmunity are more likely to have severe Magnesium deficiency.
  • Excessive use of Magnesium supplements can be toxic.
  • Laal Palak (Red Spinach)

    Contains rich amount of Magnesium, also known as Amaranth, Chaulai and considered as saag (leaves prepared alone). A moderate amount of consumption can give you about 120% DV of Magnesium and good amount of Vitamin A, Vitamin C and folate. Amaranth grains are also good source of Magnesium and known to be Gluten Free with handful of Selenium as well.

  • spinach

    Palak (Spinach)

    Native to Persia (Iran and neighboring countries) and later introduced to India. These are complex in nutrition and contains all vitamins (460% DV of Vitamin K), magnesium (80%DV), Iron, Folate and fiber.

  • chard


    Common in Egyptian and Turkish cuisine, contains high amount of Vitamin K, A, E & C with some minerals especially Magnesium & copper.

  • Beans


    Having high amounts of complex proteins, carbohydrate and minerals. It contains soluble dietary fiber and thus improves digestive process. An ideal serving can get you 80% of daily recommended value of Magnesium.


  • black-eyed-peas

    Black Eyed Peas

    One of the richest source of folate and vegan protein. However, it contain nutritional inhibitors which reduces it’s nutritional value and our digestive power. By consuming a regular serve you can have 60% DV of Magnesium.

  • flax-seed

    Flax Seed

    Flax seed and derivatives can reduce the amount of LDL cholesterol in blood stream. These are high in magnesium, thiamine and omega-3s which help you keep your BMI (Body-Mass-Index) correct and improve motor function. An ideal serve as snack can get you 50% DV of magnesium.

  • tempeh


    A traditional Soy product from Indonesia, it’s made by fermenting Soybean. High in protein but low in fat, therefore known to be healthy to stay fit. From a regular sized serve you can get 45% of daily recommended magnesium intake.

  • quinoa


    Best known as gluten-free grain you can have in your diet. It’s not from grass family and therefore easy to digest. You can have 40% DV of magnesium from a regular sized serving.

  • cheese


    Typically varies in nutritional values accordingly. High in saturated fats and contains concentrated values of nutrition in milk. You can get up to 30% of daily recommended value of magnesium. Though, it is not recommended to consume in high amount regularly, due to risk of cardiovascular disease (heart disease).

  • lentils

    Lentils (a variety of Dals)

    Belong to legumes having high production trend in India. These are rich in dietary fiber, protein, folate and thiamine. Also, you can get 20% of daily recommended value of magnesium.




    Grains from grass family generally wheat, barley, rye, oats, rice, maize etc. Kind of not easily digestible alone (due to imbalance in amino acids) therefore, generally consumed in addition with legumes. You can get 30% of daily recommended value of magnesium from cereals.

  • dark-chocolate

    Dark Chocolate

    Obtained and prepared from Cocoa seeds with a wide range of tastes and nutritional values. These are high in calories and naturally occurred vegan zinc. From an ideal serve you can get 20% of daily recommended value of magnesium.

  • salmon-wide

    Salmon Fish

    A common name for several ray-finned fish. Salmon is known as good source of digestible cholesterol, omega-3s, protein, vitamin B12 & B6. You can easily get 15% DV of digestible magnesium from a regular serving size (cooked).

  • pumpkin-seeds

    Pumpkin Seeds

    A common ingredient of Mexican cuisine, known for high amounts of calorie, magnesium, phosphorus, zinc and niacin. You can easily get 20% – 80% DV of magnesium (points to size of serving).

  • cashew-nuts

    Cashew Nuts

    Common in Indian cuisine, in sweets and curries. These are high in calorie, copper, magnesium and phosphorus. You can easily get up to 80% of daily recommended value of magnesium (point to amount of consumption).

Is there any side effect?

  • Supplemental form of Magnesium may cause nausea, cramps, diarrhoea and softening of stool.
  • Supplements can cause cross-drug reaction therefore, people taking diuretics, heart medicines, antibiotics should avoid taking Magnesium supplements.