The usefulness of magnesium for the human body has been recognized since ancient times and there are many supplements on the market today. Let’s see together the foods that naturally contain it.

What is magnesium and why is it so important for our well-being? It is a mineral that can be found in nature and also contained in our body in an amount equal to about 30 grams. Its usefulness is not only related to bone development but also plays an active role in the regulation of pressure, production of neurotransmitters and hormones. 

10 foods richest in magnesium

When deficiencies are found following the analysis, doctors often recommend taking one of the best magnesium supplements on the market, however it is also possible to follow a balanced diet that includes foods that naturally contain magnesium to avoid running into a deficiency.

1. Bran

It is the food that contains the most magnesium of all with a ratio of 420 mg for every 100 grams of product. If it was once considered a residue of wheat and cereals in general, starting from the 80s it was re-evaluated by the branch of nutritionists thanks to its beneficial properties for the body such as the possibility of reducing constipation and attenuating the effects of irritable colon. If consumed in excessive quantities, it can still lead to problems such as abdominal swelling and bloating, therefore it should be understood as a supplement to be integrated if necessary.

2. Chocolate

With a quantity of magnesium equal to 292 mg per 100 grams, it is dark chocolate that conquers the second position. As always this is not the only quality of this food but the higher the concentration of cocoa, the higher the flavonoids, the natural antioxidants that prevent hypertension and the accumulation of cholesterol, playing a very important role in the fight against stroke and heart attacks. Bitter cocoa can be consumed every day, perhaps by pouring half a spoonful of it into a cup of milk or to enrich coffee. Use the latest BigBasket Promo Codes to earn additional discounts on your chocolate orders.

3. Dried fruit

In particular, almonds, walnuts, hazelnuts, pistachios and peanuts, with a quantity of magnesium that varies between 260 mg and 130 mg per 100 grams of product. The benefits of dried fruit are now recognized and therefore their usefulness in a balanced diet should not be underestimated. They provide energy, help muscle recovery, fight anxiety and increase concentration, maintain the balance of intestinal bacterial flora by helping and regulating the colon.

4. Corn

The magnesium intake is slightly lower than previously seen, in fact we drop to 120 mg per 100 grams, however it is still high enough to consider corn as a suitable food for the purpose. Among the nutrients we also find proteins, potassium, iron and water-soluble vitamins such as B1. In the case of consumption of corn oil, however, you can find a significant supply of vitamin E even if the amount of magnesium taken by the body decreases.

5. Brown rice

The Mediterranean diet is mainly composed of pasta, however rice is a food that should be considered as a substitute, especially the whole grain one thanks to its energy intake and at the same time a lower glycemic index. Those suffering from obesity or type 2 diabetes can introduce it in their diet to immediately obtain beneficial effects on the body. Also used to combat diarrhea, malabsorption and intestinal disorders. Order brown rice from Amazon Pantry and save big on your purchases. Use the relevant Amazon Coupons.

6. Figs

Whether dried or fresh, figs are a fruit rich in magnesium, potassium, calcium, iron, and even vitamin B6. The difference between the first and second courses, however, is evident in the calorie content, higher if we are talking about dried or caramelized figs. Our advice is therefore to consume them fresh when possible, especially if you follow a low-calorie diet.

7. Spinach

For decades, parents have relied on the figure of the popular cartoon character, Popeye, to nudge their children to eat spinach, and with good reason. These green leafy vegetables have a high content of mineral salts, vitamins A, B, C and PP as well as folic acid and the classic iron.

Even the levels of magnesium, however, are not negligible, especially if we are talking about boiled spinach leaves, with a quantity of 80 mg per 100 grams. One more reason to encourage your children to feed on this plant with a thousand beneficial properties.

8. Artichokes

In this vegetable we find a quantity of magnesium of about 60 mg per 100 grams. Its usefulness was already well understood in the past as it has a long history in the field of herbal medicine thanks to its diuretic properties and able to cope with liver diseases. However, it should be emphasized that all its benefits are greater if the product is consumed raw, immersing it in water and lemon for a few hours or using the outer leaves, the harder ones, to make infusions.

9. Parmesan

Typical product of the Emilia Romagna area, Parmesan is among the highly digestible cheeses, with vitamins A and B2, magnesium levels equal to 44 mg per 100 grams, calcium and phosphorus. Its consumption, however, should be limited in some cases since it not only has beneficial effects, it could in fact lead to an increase in cholesterol levels, proving unsuitable for those suffering from hypertension.

10. Peaches

Fruit has few levels of magnesium, just think for example of apples or pears which contain just 10 mg per 100 grams, however the situation changes if we consider peaches, which instead rise to over 50 mg per 100 grams. Their sugary flavor is appreciated by young and old and they offer refreshment and freshness during the hot summer days. However, we must not exaggerate despite the fact that they also have a good amount of potassium as they can affect weight gain as they are very caloric: to be consumed yes, but in moderation.


These are the ten foods that contain the highest values ​​of magnesium and if all are included in moderation in your diet you will have a balanced intake. Naturally, you must avoid overdoing any product and, if you follow a specific diet, remember to always contact your trusted nutritionist before making arbitrary dietary changes.

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