VEGANALYZEFoods with Magnesium / Magnesium-Rich Foods
Magnesium is of utmost importance in the body as it is needed for the maintenance of numerous bodily functions. The essential mineral must be obtained through diet to meet the daily magnesium requirements and prevent magnesium deficiency. A deficiency can lead to muscle cramps, high blood pressure, diabetes, and osteoporosis.
It is important to note that soaking or cooking can cause approximately 20 to 30% of the magnesium content to be leached out of the foods. Alternative cooking methods to retain magnesium content include baking and steaming vegetables. On the other hand, cooking and soaking reduce the phytic acid content (found in nuts, seeds, and grains), thereby improving magnesium absorption. 1. Phytic acid binds to magnesium and forms insoluble complexes that are poorly absorbed in the intestine. Therefore, the bioavailability of magnesium in these foods is low.
In general, dark green vegetables and fiber-rich foods (table: foods with fiber) are excellent sources of magnesium. The following foods with magnesium should be included in a varied vegan diet.
Magnesium-rich foods are also listed in the table here.
We have compiled some selected magnesium-rich foods that should be regularly consumed in a magnesium-rich diet. These are plant-based or vegan foods with a high magnesium content.
Magnesium in Seeds and Nuts
Nuts and seeds of all kinds are magnesium-rich foods. They contain by far the highest amounts of this mineral. Hemp seeds (700 mg per 100 g), pumpkin seeds (592 mg), flaxseed (392 mg), Brazil nuts (376 mg), sesame seeds (351 mg), poppy seeds (347 mg), chia seeds (335 mg), sunflower seeds (325 mg), cashews (292 mg), almonds (270 mg), pine nuts (251 mg), walnuts (158 mg), and pecans (121 mg) are the best sources of magnesium in this group.
For the list of magnesium in nuts, click here.
Magnesium Content in Legumes
In addition to seeds and nuts, legumes are also highly rich in magnesium. The best sources include soybeans (280 mg), peanuts (168 mg), kidney beans (140 mg), chickpeas (79 mg), as well as green and white beans (190 mg). According to a 2011 study, peeled peas (88 mg) and green lentils (87 mg) are touted as the best sources of bioavailable magnesium 2. The absorption amounts were found to be 43 mg for peas and 34 mg for lentils in vitro. You can find the table of magnesium-rich legumes here.
Magnesium-Rich Grains
Grains also contain higher amounts of magnesium, although it can be less absorbed due to higher phytic acid content. Recommended magnesium-rich foods include brown rice (143 mg) and millet (114 mg). Pseudocereals such as buckwheat (231 mg), quinoa (197 mg), and amaranth (248 mg) are also highly recommended due to their nutrient density.
Buckwheat flour (251 mg) is a good source of magnesium for baking.
In addition, wheat germ (239 mg) is highly recommended.
The table reveals which grains and cereals still contain magnesium.
Magnesium-Rich Vegetables
Dark green vegetables (containing chlorophyll and magnesium) such as beet greens (70 mg; often found in salad mixes), purslane (68 mg), artichoke (60 mg), kale (47 mg), Brussels sprouts (23 mg), broccoli (21 mg), kohlrabi (19 mg), and fennel (17 mg) are particularly magnesium-rich foods. Additionally, cooked potatoes with skin also contain higher amounts at 22 mg.
More magnesium-rich vegetables can be found in the list.
Magnesium in Herbs and Spices
Herbs and spices also contain relatively high amounts of magnesium. Magnesium-rich foods in this category include parsley (50 mg), dill (55 mg), basil (64 mg), ginger (43 mg), dried marjoram (346 mg), dried tarragon (347 mg), dried oregano (270 mg), ground sage (428 mg), celery seeds (440 mg), fennel seeds (385 mg), and cumin (366 mg).
Fruits as Magnesium-Rich Foods
Dates (43 mg), avocado (29 mg), banana (27 mg), raspberries (22 mg), papaya (21 mg), kiwi (17 mg), figs (17 mg), strawberries (13 mg), orange (10 mg), apricots (10 mg), and watermelon (10 mg) are the best sources of magnesium in the fruit category.
The table with magnesium-rich fruits can be viewed here.
Processed Products as Sources of Magnesium
Processed foods rich in magnesium include peanut butter (160 mg), oatmeal (128 mg), whole grain bread (75 mg), rice bran (781 mg), pumpernickel (54 mg), rye bread (40 mg), and soy products like tofu (58 mg) and soy yogurt (40 mg).
Magnesium is also found in foods for athletes, including granola bars, sports drinks, and mineral water.
Since cocoa is also high in magnesium, vegan chocolate with rice milk and dark chocolate is highly recommended. Dark chocolate is typically vegan in most cases. Since it contains less sugar, it can be incorporated into a healthy diet as a magnesium-rich food.
Avoid white flour bread and pastries as well as sugary products that contain very little magnesium.
Note: Conventionally grown foods contain less magnesium over time as the soils become depleted and are often inadequately replenished with minerals. Therefore, it is advisable to increasingly opt for ecologically sustainable foods with the organic label.