Magnesium Rich Foods: Discover Their Benefits

Magnesium is an essential mineral that significantly contributes to various processes within the body. Magnesium is vital for optimal muscle and nerve performance, maintaining strong bones, and participating in more than 300 enzyme-driven reactions within the body.

Despite its importance, studies have shown that many people need more magnesium in their diet. 

Foods Rich In magnesium

Many foods are high in magnesium. Here are some of the top magnesium rich foods:

  • Tofu: 37 mg per 120g serve
  • Salmon: 53 mg per 178g serve
  • Banana: 33 mg per medium banana
  • Broccoli: 24 mg for 180g cooked
  • Almonds: 105 mg per 28 g serve
  • Roasted Sesame Seeds: 64 mg per 28g serve
  • Pumpkin Seeds: 92 mg per 28g serve
  • Black Beans: 60 mg per 120g serve
  • Avocado: 58 mg per medium avocado ​​
Magnesium Rich Foods benefits of magnesium

Image courtesy of 4 Wheels Of Health

Magnesium in Salts

Epsom salt, also referred to as magnesium sulfate, boasts a high magnesium content and is commonly used for relaxing baths to alleviate muscle soreness and reduce stress. However, it is not suitable for consumption and should not be utilized as table salt or in cooking.

Similarly, Dead Sea salt, sourced from the saltwater lake between Jordan and Israel, is abundant in minerals such as magnesium, calcium, potassium, and bromide. Its popularity in skincare and therapeutic applications stems from its skin-calming properties, but it is not intended for consumption.

In contrast, Murray River salt can be used for culinary purposes. Although it contains minerals like calcium, potassium, and zinc, its magnesium content is relatively low compared to other magnesium-rich food sources. While Himalayan pink salt and sea salt may have trace amounts of magnesium, they do not serve as significant sources of the mineral.

To increase dietary magnesium intake, it is recommended to consume magnesium-rich foods like leafy greens, nuts, seeds (with hemp hearts/seeds being a magnesium superfood), legumes, and whole grains. In certain cases, a healthcare professional may suggest taking a magnesium supplement.

 Murray River Salt

Murray River salt is a type of pink salt that is harvested from the Murray River in Australia. Murray River salt has a delicate, mild flavor that is perfect for seasoning a wide variety of dishes. View our Murray River salt range of products below this post.

In addition to its high magnesium content, Murray River salt also contains other essential minerals that are important for overall health. Here are some of the minerals found in Murray River salt:

  • Calcium

Calcium is essential for strong bones and teeth. It also plays a role in nerve function and muscle contraction.

  • Potassium

Potassium is important for proper heart function and can help lower blood pressure. It also plays a role in muscle function and can help reduce muscle cramps.

  • Zinc

Zinc is important for immune function and can help fight off infections. It also plays a role in wound healing.

Key benefits of magnesium stated by professionals:

  1. Improved Bone Health

Magnesium contributes to the regulation of calcium concentrations in the body and is essential for vitamin D synthesis, which in turn aids calcium absorption. Insufficient magnesium levels are associated with a heightened risk of developing osteoporosis.

  1. Reduced Inflammation

Magnesium has anti-inflammatory properties that can help reduce inflammation throughout the body. Inflammation is linked to many chronic diseases, including heart disease, diabetes, and cancer.

  1. Improved Heart Health

Magnesium is essential for proper heart function, and it helps regulate heart rhythm and can help lower blood pressure. Insufficient magnesium levels have been associated with a heightened risk of developing heart disease.

  1. Alleviating Anxiety and Depression Magnesium demonstrates a soothing influence on the body, potentially decreasing symptoms of anxiety and depression. Insufficient magnesium levels are associated with a higher risk of experiencing anxiety and depression.
  2. Improved Muscle Function

Magnesium is essential for proper muscle function. It helps regulate muscle contractions and can help reduce muscle cramps and spasms.

Identifying signs of magnesium deficiency

Persistent fatigue may only subside once your body receives enough magnesium. This essential mineral plays a crucial role in energy production; insufficient levels can leave you feeling drained.

Frequent cramping and muscle spasms might signal low magnesium levels, such as tingling sensations in your fingers. Muscle weakness and twitching can also be indicators of a deficiency.

Occasional dizziness upon standing up quickly may be short-lived but could also indicate a magnesium deficit. Low blood pressure, another possible consequence of magnesium deficiency, can contribute to this sensation.

Since magnesium plays a role in the nervous system, numbness and tingling can be warning signs of insufficient levels. Additionally, low magnesium may be linked to anxiety, irritability, and difficulty concentrating.

Nausea may be experienced if your magnesium levels are low. In more severe cases, a deficiency can lead to a loss of appetite and even vomiting.

Some studies have proposed a connection between migraine sufferers and magnesium deficiencies. Taking magnesium supplements has decreased the occurrence and intensity of migraines for certain individuals.

Many individuals are unaware of their deficiency, often attributing health problems to other causes or leaving them unexplained, as potential magnesium deficiencies are not considered. 

Maintaining a balanced diet rich in magnesium, including foods like leafy greens, nuts, seeds, and whole grains, can help ensure you receive adequate levels of this vital nutrient. In some cases, supplementation might be necessary under the guidance of a healthcare professional.

Magnesium Recommendations: How Much Do You Need for Optimal Health?

The general recommendation for the daily magnesium intake is approximately 400-420 milligrams for men and 310-360 milligrams for women. However, individual needs may vary. If you suspect you have low magnesium levels, seek advice from a medical professional or a pharmacist knowledgeable about magnesium supplements for tailored suggestions according to your unique situation.


Recipe high in Magnesium

Superfood Smoothie (above):


So, there you have it – the incredible world of magnesium and its remarkable impact on our health! From its essential role in our bodily functions to the various sources of this mighty mineral, we’ve ventured through the realms of magnesium-rich foods, supplements, and salts. As you embark on your journey towards optimal health, remember to focus on a balanced diet, including plenty of leafy greens, nuts, seeds, and whole grains, to help you reach your magnesium goals.

And when it comes to salts, remember that Epsom and Dead Sea salts offer incredible benefits for relaxation and skincare, while Murray River salt is the go-to for culinary purposes. Although the latter isn’t the most magnesium-packed option, it’s still a flavorful choice with a delightful range of other essential minerals.

Stay mindful of your magnesium intake, and don’t hesitate to consult a healthcare professional if you suspect a deficiency. After all, a little magnesium magic can go a long way in keeping your body running smoothly and ensuring you feel your best. 

Cheers to the magnificent world of magnesium.

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