Top 10 magnesium-rich foods

Magnesium and its many benefits

A mineral essential to health, magnesium cannot be produced by the body and must therefore be obtained from the diet. It is involved in more than 300 major metabolic reactions, some of which affect the nervous system, muscle function, normal protein synthesis, the management of fatigue and maintenance of healthy bones.

Health authorities recommend a daily intake of 6mg of magnesium per kilogram of body weight, ie, 360mg for a woman weighing 60kg and 420mg for a 70kg man.

Women who are pregnant or breastfeeding, people under stress, those on medication, or who regularly consume alcohol, as well as sports enthusiasts, all have increased needs (1-3).

Considerable scientific research, including the SUVIMAX study, has shown that around 70% of adults in the West may have an inadequate magnesium intake. But as we’ll see, there are tasty, easy-to-find foods that are full of it.

10 foods to help you stock up on magnesium

10) Quinoa: magnesium and protein

Let’s start small, with the food in 10th place. If you’re looking for a healthy, gluten-free grain, quinoa is an excellent option. An 80g serving of cooked quinoa contains 57mg of magnesium, as well as a good amount of high-quality proteins (with a better balance than other grains), polyunsaturated fatty acids and a number of micronutrients.

Tip for maximising magnesium content: rinse well before cooking (until the water stops foaming) as it contains saponins which impair the absorption of its nutrients.

9) Dark chocolate, a delicious source of magnesium

When you know what to choose and are not too greedy, chocolate can be part of a healthy diet. It is one of the richest sources of flavonoids, particularly the important antioxidants, catechin and epicatechin. Above all, it contains an abundance of magnesium: 63mg per three large squares (30g).

Tip for maximising magnesium content: opt for chocolate with at least 70% cocoa content and keep it in its original wrapper, in a cool place away from light.

8) Almonds, an excellent score of 80mg per serving

Like most nuts, almonds offer a sizeable amount of magnesium: 80 mg per 30g serving. And its nutritional value doesn’t stop there: it also contains phytosterols which compete with cholesterol in the gut, as well as unsaturated fatty acids, soluble fibre, dozens of antioxidants (including vitamin E) and even plant proteins.

Tip for maximising magnesium content: only buy small amounts at a time, preferably unshelled, and keep them refrigerated as they go rancid very easily.

7) Don’t forget the muesli

A cereal mix based on oat flakes, seeds and dried fruit, muesli is a healthy food when you make it yourself using high-quality ingredients. For breakfast or as a snack, it provides almost 80mg of magnesium per 100g serving, as well as soluble fibre - great for helping you feel full for several hours.

Tip for maximising magnesium content: make sure the muesli contains at least 25% fruit and nuts and avoid ‘crunchy’ processed mueslis which are often high in sugar.

6) Raw oysters: for a guaranteed high magnesium intake

For those that like them, oysters are an extraordinary food, infinitely rich in vitamin B12, copper, iron, zinc, omega-3 fatty acids and magnesium, around 90mg per 100g serving (about 3-4 oysters, counting only the flesh consumed). Low in calories, oysters are renowned for their delicate, ocean-like flavour.

Tip for maximising magnesium content: choose the freshest-looking, tightly-closed oysters, and eat them raw for optimal magnesium levels.

5) Brazil nuts, a source of selenium as well as magnesium

The champion of selenium-rich foods, Brazil nuts also provide 110mg of magnesium per 30g handful (about 6 nuts). Like most nuts, they also contain fibre and vitamin E, while also being high in calories, and are notable for their distinctive taste and crunchy texture.

Tip for maximising magnesium content: opt for unshelled nuts and buy small amounts from a store with a fast stock turnover.

4) Black beans, 120mg of magnesium per serving

Though less widely-consumed than their red or white counterparts, black beans deserve to feature on the menu more often. Filling and energy-boosting, they provide 120mg of magnesium and 220kcal for a 70g serving. They are also an excellent source of plant proteins and are one of the best sources of fibre, iron (non-haem) and vitamin B9.

Tip for maximising magnesium content: choose dried beans over canned beans, but soak them for about 12 hours, then rinse thoroughly before cooking, replacing the water twice and adding a little bicarbonate of soda, to make the magnesium easier to absorb.

3) Cooked spinach is very high in magnesium

Better-known as an excellent source of iron, spinach is also remarkably rich in magnesium: 150g of steamed spinach provides 123mg of magnesium, that’s a third of your recommended daily intake. It also contains vitamins K and B9, as well as lutein, zeaxanthin and betaine, micronutrients good for eye health.

Tip for maximising magnesium content: cook the spinach as little as possible – try steaming it for 1-2 minutes so that it retains a little firmness.

2) Winkles are an excellent source

Often overlooked at the fishmonger’s, winkles constitute an exceptional source of magnesium: 155mg per 50g. These small shellfish are easy to find on rocks or under seaweed at low tides. They often feature alongside whelks (another good source of magnesium), shrimps and crab claws in a seafood platter.

Tip for maximising magnesium content: don’t cook them for too long - less than 3 minutes in boiling water - and drain immediately to prevent them cooking further.

1) In first place: pumpkin seeds, an extraordinary source of magnesium

While they may not often spring to mind, a large handful (30g) of pumpkin seeds, either with an aperitif or as a snack, provides 160mg of magnesium, that’s around 45% of the recommended daily amount. Nutritionally, they are veritable gold mines: unsaturated and polyunsaturated fats, vitamins A and E, zinc and even diuretic properties!

Tip for maximising magnesium content: eat them raw rather than roasted, and keep them refrigerated as they are prone to rancidity.

Magnesium supplements: a way to significantly boost your intake

To either combat any deficiency or simply benefit from magnesium’s health effects, dietary supplements are a safe, effective and convenient solution.

The many types available differ in terms of uptake, efficacy and tolerance. Magnesium orotate and magnesium malate are the forms to choose for maximum uptake and minimum side-effects, while magnesium oxide, carbonate and hydroxide are the ones to avoid (4). For more information, see our article ‘What is the best magnesium supplement?’.