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Magnesium Rich Foods: Foods you must eat to avoid magnesium deficiency

The people who want to live a healthy life should have magnesium-rich foods because it plays a vital role in maintaining your overall health, specifically in the development of  bones and muscles. The people who want to live a healthy life should eat a balanced diet and magnesium is one of the most important foods which is necessary for your brain and heart. It helps in fighting with several diseases and you can stay away from insomnia, constipation, and diabetes if you will take this nutrition regularly. The people who are suffering from diabetes can eat magnesium-rich foods to manage their sugar levels. Here are some foods with which you can avoid magnesium deficiency in your body. 

Whole Grains 

Whole grains are foods high in magnesium and if you want to have better health, you should eat whole grains in your regular diet. Wheat, barley, and oats are great sources of magnesium. In 28g of wheat, there is around 65mg magnesium. Most of the whole grains have selenium, fiber, and manganese in it. It is well-known that whole grains can decrease the risk of heart disease and it can also reduce inflammation in your body. The people who are allergic to gluten can also have whole grains. 


There are several people who consume legumes regularly and it is rich in magnesium. The black beans, chickpeas and soya beans are rich in protein and magnesium. You can make salads and curries by using legumes. 


The avocados are rich in magnesium and tasty option for you. Only one avocado can provide 58mg of magnesium. These are high in fat, Vitamin K. potassium, and Vitamin B. The avocados are a great source of fiber and that’s why you can include avocados in your regular diet. The cholesterol levels can be improved and it is also helpful in reducing inflammation in the human body. If you don’t feel fullness after having a meal, then you can have avocados after your meal. 

Dark chocolates

If you are looking for magnesium-rich foods, then dark chocolate can be an excellent option for you. The dark chocolate is really healthy and delicious and it contains a lot of magnesium content. Not only it has high magnesium but it also contains copper, iron and prebiotic fiber along with antioxidants. The harmful molecules which can be the cause of diseases in your bodies can be removed by eating dark chocolate. When you are looking forward to buying dark chocolate, make sure that it contains at least 70% of cocoa solids. The chocolates are loved by children and if you hate green leafy veggies, then you can stay dependent on chocolates of some nutrients. 


Nuts are nutritious for you and excellent sources of magnesium. You can have cashews and almonds to enhance magnesium in your body. If you consume 28gm of cashew every day, then you will get around 82 mg magnesium. Nuts are a great source of monosaturated fats and fibers, which can also improve cholesterol and blood sugar levels. Nuts also contain anti-inflammatory properties which can reduce appetite and improve heart health. 

Green vegetables 

If you want to eat foods high in magnesium, then green leafy veggies can be the best option for you. The green leafy vegetables are a rich source of several nutrients and these provide enough iron, dietary fibers and magnesium to you. You should eat broccoli, spinach, and kale to improve magnesium content in your body. It is your choice how you want to eat these vegetables. The green leafy vegetables are eaten after steaming, cooking or raw. 

You can add fresh spinach leaves with chickpeas and then you can add vinegar into it. If you will eat this dish three times in a week, If you are having one cup of cooked spinach, then it will contain around 157 mg of magnesium and these are also great source of nutrients which include manganese, iron and Vitamin C, K and A. The cancer risk is reduced if you will include green leafy vegetables in your diet. 

Fatty fish 

If you are a non-vegetarian, then you should have fish like Tuna, Mackerel, and salmon to improve magnesium in your food content. You can eat fish by baking or steaming and you can also add salads to enhance the taste of it. You should make magnesium a part of your diet without taking it in excess. It would be best if you will consult your doctor before you add sources of magnesium in your diet.