Top 20 Magnesium-Rich Foods For Muscle And Nerve Function


Magnesium Rich Foods play a crucial role in our body. It helps in maintaining regular heart rhythm and keeps the bones strong. It is essential for the day-to-day functioning of the body. One should at least eat 420 milligrams of magnesium per day. Magnesium also regulates blood sugar levels and blood pressure. Magnesium also makes protein and bone in the body. Most foods don’t contain magnesium. Given below are the top 20 magnesium-rich foods for muscle and nerve function.

1.Pumpkin Seeds

Pumpkin seeds are a good source of magnesium and protein. They can protect against heart diseases as they are a very significant source of zinc. Pumpkin Seeds are healthy for the body and contain no fat.


2.Almonds And Cashews

Almonds And Cashews are significant sources of magnesium. They can help to regulate blood pressure as well as muscle cramps. One should eat almonds and cashews every day as they help maintain good health. Almonds also contain Vitamin E. They can keep the body fit and healthy as well.



Bananas provide the appropriate amount of magnesium that the body requires. It can help to build up the bones and muscles in the body. Bananas also help to increase the energy level in the body. It is a tasty as well as nutritious snack which is made by nature and loved by all.


4.Brown Rice

Brown Rice is an essential whole grain that one should include in their diet. It is beneficial for the body as it can maintain the cholesterol level and weight loss. Brown Rice must be in the diet as it helps to prevent heart disease.


5.Green Leafy Vegetables

Green Leafy Vegetables, such as spinach, Kale, etc. contain a good source of magnesium. They also have Vitamin K and iron. They can easily include in the diet through various mediums such as soups, dishes, etc.


6.Dark Chocolate

Dark Chocolate is a healthy as well as tasty food which contains magnesium. It can be added in many delicious desserts. It is a favorite food of all age groups. Dark Chocolate gives you instant energy to do the work. It is also an immunity booster food, that is why, one must include this in their diet.



Avocados are rich in magnesium, potassium and fiber. It is a fruit that one should have every day. It can also help to maintain weight. Avocados help to lower the cholesterol level in the body. Avocados contains a good source of Vitamin K, C, B6, and folate. It is a healthy fruit which is grown by nature.



Yogurt is a good source of magnesium. It improves digestion as it provides probiotics in the body. Yogurt can added with healthy fruits, which will benefit the body. It will help in maintaining normal blood pressure and heart rate. Everyone must have yogurt at least once every day.



Salmon is an excellent source of magnesium. Salmon contains Vitamin D, which will be beneficial for everyone to build strong bones. It is a very much essential mineral for the muscles and nerve function.



Tuna is one of the healthiest fish, which contains some amount of magnesium and Vitamin D. Make sure that it is cooked by the most beneficial ways, such as, grilling and Broiled, it is healthiest and tastiest. Tuna can be added in the diet for the day-to-day functioning of the body. It is the most beneficial as well as delicious food.


11.Beans And Legumes

Beans And Legumes contain the plenty amount of magnesium. They are produced by nature and have good sources of protein as well. Green beans, kidney beans, etc, are all magnesium-rich foods that must be added to the daily diet. It is healthier and beneficial for the body. They must not avoid in the diet.


12. Sunflower Seeds

Sunflower Seeds are a good source of magnesium. You can have it in both meals as well as snacks. They can lower the cholesterol levels in the body. They can be consumed raw, roasted, or in any. Sunflower seeds are the edible fruit of the sunflower plant.


13. Legumes

Legumes contain a rich source of magnesium. They are also rich in many other nutrients. Legumes is very much beneficial for the body as it lowers the cholesterol level and reduce the risk of heart disease. They are also a significant source of protein for people who are vegetarians.


14. Tofu

Tofu contains a high amount of magnesium and protein as well. Tofu contains soybean milk pressed into small white curds. Tofu is helpful for the body as it can build up bones more robust, and it is suitable for health as well. Tofu also contains calcium, iron, and manganese.


15. Guavas

Guavas is also another fruit that contains magnesium. Guavas are good for muscles and reduce stress or anxiety. Guavas also help to improve eyesight and minimize stress risk of eye infections as it is rich in Vitamin A. Guavas can added in the daily diet.


16. Swiss Chard

Swiss Chard has a rich source of magnesium. It contains significantly few calories, which can be helpful in the weight loss diet. Swiss chard also contains calcium, sodium, copper, and zinc. Swiss chard is a very healthy and beneficial vegetable that must be added in the day-to-day diet of a person.


17. Edamame

Edamame contains a rich source of magnesium. Soybeans are sometimes also called Edamame. It has a rich source of energy and protein as well. It is a healthy food with fiber, vitamins, and minerals. Other pulses, such as black beans, Kidney beans, also contain a rich amount of magnesium.


18. Quinoa

Quinoa is a favorite food for people who are vegetarians. It has a good source of magnesium. Many dishes must be cooked with the help of quinoa, such as, stir- fries_Grain-based salads, etc. Quinoa is also a fiber-rich food.


19. Peanuts

Peanuts contain a good amount of magnesium. Peanut and Peanut Butter, both have equal amounts of magnesium. Peanuts can be included in the daily diet. You can try both in different ways. It can strengthen your muscles, and it can give you energy and protein.


20. Chia Seeds

Chia Seeds have a very high amount of magnesium. Chia Seeds can add to the dishes such as muffins, jams, smoothies, etc. Adding Chia Seeds, it can make the words more delicious. Chia seeds are a nutritional food that can be in the person’s diet as it makes the words more healthy and tasty as well. It is suitable for muscles and nerve function as well.