What is the best source of magnesium in food?

This article will explore the answer to the question: "What are the top food sources of Magnesium?" In my role as a nutritionist and dietitian, it is important to know not only the nutrients that our bodies require, but where they can be obtained. This discussion will cover the importance of magnesium, as well as some food sources that are rich in it, along with tips for increasing its intake.

Magnesium: Its Importance

Magnesium plays a vital role in the body. It is involved in more than 300 enzyme reactions including those that affect metabolism, insulin control, nerve function, and protein synthesis. A sufficient intake of magnesium can prevent diseases such as diabetes and heart disease. Magnesium is also important for the production of protein and energy, helps make DNA, aids muscle movement, and regulates neurotransmitters.

Many people are deficient in magnesium despite its importance. Magnesium deficiency symptoms can include nausea, fatigue, loss of appetite and numbness. They may also manifest as personality changes and seizures.

Getting Started: Incorporating Magnesium in Your Diet

The next step after understanding the importance of Magnesium is to make sure you get enough in your daily diet. RDA for adults for magnesium is between 310mg to 420mg a day. According to a Journal of Nutrition study, almost half of Americans do not consume the recommended amount of magnesium per day.

List of Magnesium-Rich Foods

Other Tips

Consider cooking more at home, as processed food loses its magnesium during the production process. Pair foods rich in magnesium with those high in vitamin, like turkey or chicken, because this vitamin increases the absorption.


Magnesium is an important nutrient and plays a vital role in the functioning of our bodies. Although the importance of Magnesium cannot be understated, most people don't consume enough. By incorporating these food items and tips into your diet, you can ensure that you are getting enough magnesium. A balanced diet is essential to your overall well-being and health.