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Foods High in Magnesium

Foods that are good sources of magnesium

Magnesium is a mineral that plays an important role in the body.

Benefits of magnesium include:

  • Helps regulate blood pressure and blood sugar
  • Supports the muscles and nerve function
  • Works with other nutrients to build strong bones
  • Helps the heart keep a steady beat

Your care team may ask you to add more foods high in magnesium to your child’s diet. Foods with high amounts of magnesium include green plants, nuts, and whole grains. Foods with low amounts of magnesium include vegetables, fruits, seeds, milk, and meat.

Certain cooking methods can lower the amount of magnesium in food. Two ways to prevent losing magnesium are:

  • Avoid high-heat cooking methods such as broiling or searing.
  • Use small amounts of water to steam vegetables instead of soaking or boiling them.

Increasing magnesium-rich foods in your child’s diet does not cause a laxative effect. Taking magnesium as a supplement may cause a laxative effect. Talk to your care team about any supplements before your child starts taking them.

The following list of foods may help you add magnesium-rich foods to your child’s diet.

Foods that are good sources of magnesium

Category Foods
Meats Chicken, halibut, mackerel, oysters, salmon, scallops
Vegetables Artichoke, black beans, black-eyed peas, broccoli, chickpeas, edamame, kidney beans, lentils, lima beans, okra, plantain, potato, pumpkin seeds, soybeans, spinach, Swiss chard
Fruits Apricots, avocado, banana, blackberry, cantaloupe, kiwi, raisins, strawberries
Nuts Almonds, Brazil nuts, cashews, hazelnuts, peanuts, peanut butter, sesame seeds, sunflower seeds, walnuts
Grains Bran, brown rice, fortified breakfast cereal, multigrain cereal, oatmeal, quinoa, whole-wheat bread, whole-wheat pasta
Dairy Milk (whole, 2%, skim), soy milk, tofu, yogurt
Other Chocolate, chocolate hazelnut spread, cocoa powder, chocolate instant breakfast powder beverage mix, tahini

Key points about foods high in magnesium

  • Magnesium is an important mineral in a healthy diet.
  • Magnesium-rich foods include green leafy vegetables, nuts, and whole grains.
  • How you cook foods affects their nutrients. Steam vegetables instead of boiling them to prevent nutrient loss when cooking.

Why a Plant-Based Diet May Help Childhood Cancer Survivors

A plant-based diet includes vegetables, fruits, whole grains, beans, nuts, and seeds. Learn how a plant-based diet can help childhood cancer survivors lower their risk of premature aging and improve health.

Learn more about plant-based eating

—
Reviewed: August 2022

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