Almonds are often praised as a rich source of magnesium, but many other foods actually provide even greater amounts of this essential mineral. Magnesium plays a vital role in muscle function, heart health, and energy production. This report highlights five food groups that offer more magnesium per serving than almonds. Incorporating these foods into your diet can improve sleep quality, reduce stress, and support overall health.
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Almonds are packed with heart-healthy nutrients such as magnesium, vitamin E, and unsaturated fats, which help lower cholesterol and reduce the risk of cardiovascular diseases, including heart attacks and strokes. A single serving of almonds contains about 76.5 mg of magnesium, providing more than 18% of the daily requirement needed for maintaining healthy blood sugar, blood pressure, brain, bone, and muscle function. While almonds are a good source, there are many everyday foods with even higher magnesium content.
1. Legumes and Lentils
Legumes such as beans, chickpeas, peas, and soybeans provide nearly twice as much magnesium as almonds.
Cooked soybeans: 148 mg per cup
Black and red beans: 120–126 mg
Chickpeas: around 47 mg
2. Leafy Green Vegetables
While most vegetables aren’t high in magnesium, certain leafy greens are richer than almonds. These include:
Spinach: 157 mg per cup
Beet greens: 97.9 mg per cup
Experts note that leafy greens are highly versatile and can be added to dishes like omelets, smoothies, salads, stir-fries, and soups.
3. Whole Grains
Whole grains are not only excellent sources of protein and fiber but also rich in magnesium. Try adding more of the following:
Whole wheat: 160 mg per cup (cooked)
Quinoa: 118 mg
Brown rice: 85.8 mg
4. Nuts and Seeds (Other Than Almonds)
Nuts and seeds provide essential nutrients like zinc, selenium, and vitamin E, in addition to magnesium. Some varieties contain more magnesium than almonds, such as:
Pumpkin seeds: 168 mg
Chia seeds: 95 mg
Cashews: 82.8 mg
5. Seafood
Although most seafood isn’t particularly high in magnesium, some oily fish and shellfish are excellent sources, including:
Mackerel: 85.4 mg per cooked fillet
Salmon: over 80 mg
Canned oysters: 150 mg per large can
Canned tuna: 99.5 mg per can
Health Benefits of Magnesium
Magnesium supports numerous biochemical reactions in the body, including:
Enhancing exercise performance: During physical activity, your body needs more magnesium to transport blood sugar to the muscles and remove lactic acid, which builds up during exercise and causes fatigue.
Combating depression: Magnesium plays a key role in brain function and mood regulation. Low magnesium levels are linked to an increased risk of depression and other mental health issues. Studies also show that chronic stress can deplete magnesium levels, making the body more vulnerable to stress and depression.
Regulating blood sugar levels: More than 50% of people with type 2 diabetes have low magnesium levels, impairing the body’s ability to control blood sugar effectively. Those who consume higher amounts of magnesium are less likely to develop diabetes and maintain more stable glucose levels.
Source: Times of India
