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Magnesium rich organic food to energize your diet

10 Magnesium-Rich Organic Foods to Include in your Diet

Embarking on a journey to optimize your magnesium intake through diet not only contributes to your overall health but also sidesteps the tedium of micromanaging every nutrient. Magnesium, an indispensable mineral, plays a critical role in over 300 enzymatic reactions in the human body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. The recommended daily allowance (RDA) for magnesium ranges from 310 to 420 milligrams, varying by age and sex, emphasizing the importance of incorporating magnesium-rich foods into your daily regimen.

Here's a closer look at magnesium-rich organic foods to consider for a balanced diet.

1. Quinoa (cooked) - 1 cup: 118 mg

  • Quinoa is a highly nutritious grain, boasting a significant magnesium content. With 118 mg per cooked cup, it offers around 30% of the daily value (DV) for magnesium. 

  • Quinoa is also a complete protein source, providing all nine essential amino acids, making it especially valuable in vegetarian and vegan diets. 

  • It's rich in fiber, iron, and B vitamins, contributing to digestive health, energy production, and overall well-being. 

  • Studies highlight quinoa's role in improving metabolic health, making it a staple for a health-conscious diet.

2. Pumpkin Seeds (roasted) - 1 ounce: 150 mg

  • Pumpkin seeds are not just a seasonal treat but a magnesium powerhouse, with 1 ounce providing 150 mg or about 38% of the DV.

  • These seeds are also rich in antioxidants, iron, zinc, and healthy fats, which can boost heart health and immunity. Their high fiber content supports digestive health.

  • Including pumpkin seeds in your diet can also improve sleep quality, thanks to their tryptophan content, which the body converts into serotonin and melatonin.

3. Almonds (roasted) - 1 ounce: 80 mg

  • Almonds are a versatile and nutritious snack, offering 80 mg of magnesium per ounce, about 20% of the DV.

  • They're also a great source of healthy fats, protein, and vitamin E, known for its antioxidant properties that can protect against heart disease and aging.

  • Regular consumption of almonds has been linked to reduced heart disease risk factors, such as LDL cholesterol levels.

4. Brown Rice (cooked) - 1 cup: 84 mg

  • Brown rice is a whole grain that is rich in nutrients, including magnesium, with 84 mg per cooked cup (about 21% of the DV).

  • It's also a good source of fiber, selenium, and essential B vitamins. Consuming brown rice can aid in maintaining a healthy weight, controlling blood sugar levels, and reducing the risk of type 2 diabetes.

5. Lentils (cooked) - 1 cup: 71 mg

  • Lentils are a nutritional powerhouse, offering 71 mg of magnesium per cup when cooked, which is about 18% of the DV.

  • They are also high in protein, making them a fantastic meat alternative, and rich in fiber, iron, and folate. Regular consumption of lentils can support heart health, stabilize blood sugar, and improve digestive health.

6. Chia Seeds - 1 ounce: 95 mg

  • Chia seeds are tiny but mighty, with 1 ounce containing 95 mg of magnesium, about 24% of the DV.

  • These seeds are also packed with omega-3 fatty acids, fiber, and protein. Their ability to absorb water and expand makes them great for hydration and feeling full.

  • Studies suggest that chia seeds can support cardiovascular health, stabilize blood sugar, and promote weight loss.

7. Chickpeas (cooked) - 1 cup: 80 mg

  • Chickpeas, or garbanzo beans, are a versatile legume with 80 mg of magnesium per cooked cup, providing 20% of the DV.

  • They're also high in protein and fiber, which can enhance digestive health and help in weight management.

  • Chickpeas have been linked to a variety of health benefits, including improved heart health and blood sugar levels.

8. Spinach (cooked) - 1 cup: 157 mg

  • Spinach is one of the most magnesium-rich vegetables, with 1 cup of cooked spinach providing 157 mg, nearly 40% of the DV.

  • It's also loaded with vitamins A, C, and K, iron, and antioxidants.

  • Eating spinach can benefit eye health, reduce oxidative stress, and lower blood pressure levels.

9. Black Beans (cooked) - 1 cup: 120 mg

  • Black beans are a staple in many cuisines and a great source of magnesium, with 120 mg per cooked cup, about 30% of the DV.

  • They're also rich in protein, fiber, and antioxidants. Consuming black beans can support heart health, promote digestive health, and help maintain a healthy weight.

10. Barley (cooked) - 1 cup: 73 mg

  • Barley is a nutritious grain, providing 73 mg of magnesium per cooked cup, around 18% of the DV. It's also a great source of fiber, selenium, and B vitamins.

  • Barley's high fiber content can improve digestion and reduce the risk of chronic diseases such as heart disease, type 2 diabetes, and cancer.


These ten magnesium rich foods are not only nutritious but also versatile, allowing you to add them to a variety of dishes. By incorporating these organic options into your diet, you can help ensure you’re meeting your daily magnesium needs while enjoying a range of delicious and healthful meals.