12 Excellent Food Sources Of Magnesium Plant Based Magnesium Rich Best sources of magnesium. thankfully there's magnesium in a ton of foods. magnesium rich foods include nuts and seeds, beans, vegetables and even chocolate! the list is pretty lengthy, so i'm just going to stick with my top 12 plant based sources of magnesium. if you want to see the full list, check out this article from the cleveland clinic. Seeds. seeds are by far the best plant based source of magnesium. hemp, flax, chia, sesame, and pumpkin seeds were all right at the top of the list. they are also a great source of protein, omega3 fats, and other minerals like iron. if anything is a “superfood,” seeds would win that title.
12 Excellent Food Sources Of Magnesium Plant Based Magnesium Rich Top 25 magnesium rich plant foods. here are the top plant based foods highest in magnesium (per 100g or 3.5 oz.): cacao (272 mg, 68% dv) hemp seeds (per 1 4 cup – 256 mg, 64% dv) pumpkin seeds (per 1 4 cup – 184 mg, 46% dv) chia seeds (per 1 4 cup – 130 mg, 34% dv) sesame seeds (per 1 4 cup – 126 mg, 32% dv). Getting enough magnesium from your diet can be a delicious experience since magnesium rich foods include all kinds of nuts, seeds, beans, vegetables even dark chocolate! below is a table outlining 12 magnesium rich foods you can incorporate into your diet. table 2: magnesium content of selected foods 7, 8, 9. food. serving. Greens. dark and leafy greens qualify as a superfood, with magnesium content being just one of their many superpowers. spinach (cooked): 1 2 cup = 78 mg of magnesium. swiss chard (cooked): 1 2 cup. Oats – uncooked (per 100g) 177mg of magnesium 42% rda. prickly pears (per 100g) 85mg of magnesium 20% rda. data was taken from myfooddata . there are multitudes of plant based foods that contain a significant amount of magnesium alongside other beneficial nutrients that provide overall balance to your diet.
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