The Best Plant Based Foods That Are Rich In Magnesium

The Best Plant Based Foods That Are Rich In Magnesium

Magnesium is the fourth most abundant mineral in the body and it is present in a variety of plant-based foods. The magnesium found in foods like leafy greens, legumes, or nuts and seeds is better for you than the magnesium found in cereal or fortified foods. That magnesium is often processed, which ultimately lowers the benefits and health properties of the mineral.

Consuming magnesium-rich foods is beneficial because the body needs it for many of its functions. Magnesium helps to build strong bones, strengthen the immune system, combat stress hormones, and help maintain a steady heart rhythm. A magnesium deficiency can lead to an increased risk of anxiety, osteoporosis, or muscle spasms, among other conditions.

To help you get a healthy dose of magnesium every day, we have compiled a list of great magnesium-rich foods.


This is probably the most common leafy green that gets mentioned when people talk about magnesium. A single cup of spinach contains almost half of the recommended daily amount (RDA). Additionally, the other nutrients in spinach work to help your body absorb magnesium more efficiently.


If you need a healthy snack to give you energy, almonds should be your go-to. One ounce of almonds contains 80 mg of magnesium, which is roughly 20% of the RDA for adults. It is best to consume raw almonds to get the most benefits.

Pumpkin Seeds

Containing 184 mg of magnesium per ¼ cup, raw pumpkin seeds need to be in your life if you need to boost magnesium levels. If you are stressed and craving something crunchy, eat some pumpkin seeds. They will fill you up and combat stress hormones at the same time.


This may surprise you, but quinoa is a great source of magnesium. One cup of cooked quinoa contains 118 mg of magnesium. It is best to season your quinoa well because it has a bland taste when it isn’t seasoned.


Avocados are great sources of different vitamins and minerals. They contain potassium, omega-3 fatty acids, vitamin C, beta-carotene, and magnesium, of course. An medium avocado contains about 15% of the RDA of magnesium. Consuming avocados should just become routine because they are beneficial for the heart and brain.

Other Notable Mentions

  • Bananas
  • Brazil nuts
  • Pine nuts
  • Cashews
  • Sesame seeds
  • Black beans
  • Kale
  • Raisins
  • Brown rice
  • Peanuts

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