The list of magnesium rich foods for better health

Role of magnesium in the body

One of the most plentiful minerals in your body is magnesium.  A lot more than 300 enzymatic responses in the entire body are based upon magnesium. Foods high in magnesium essentially help us in reproduction, protein synthesis, muscle mass contraction, reproduction, metabolism of insulin, stress control, DNA and RNA synthesis, heart excitability, nerve transmission, and neuromuscular conduction [ PMID: 31713111]. Studies have shown that consuming magnesium foods may help reduce blood pressure. Here are some magnesium rich foods for increasing your magnesium intake.

Disparities in magnesium (mg) reserves may bring about unnecessary nervous, heart, or neuromuscular disorders. Magnesium mineral offers a crucial role in the body’s disease avoidance and treatment since it is accountable for many functions within the human body. Almost all main lifestyle diseases such as diabetes, high blood pressure, heart disease, brain stroke, Alzheimer’s disease plus some other illnesses like ADHD and migraine headaches are usually linked with magnesium (mg) deficiency. [PMID: 31691193 and PMID: 26404370]

Studies have shown that consuming 500 to 1000 mg magnesium per day may reduce blood pressure (BP) to an extent of 5.6/2.8 mm Hg. Some of the readings are promising and shown better results while other studies showed no change in blood pressure. If you are taking medicines to reduce BP then increasing diet of magnesium foods may increase the effectiveness of the BP-lowering medicine [PMID: 22051430]

It is also observed in studies that magnesium works well in combination with potassium. When you increase the intake of magnesium and potassium, they are shown to reduce blood pressure better than a single mineral intake. Many BP medications contain magnesium and potassium. It is hence very important for you to consider magnesium rich foods in your diet, as a diet rich in magnesium has also shown to improve insulin sensitivity. [PMID: 15319146]

Magnesium Rich Foods

Following are some of the foods high in magnesium that you can consider for increasing your magnesium intake. These magnesium foods have been arranged in the ratio of energy to milligrams of magnesium. It means food that gives fewer calories and more magnesium is our top pick This means even if you are on your weight loss diet, you can select these magnesium rich foods into your veg diet plans instead of high calories nuts such as cashew to keep your calorie count low.

42. Clam, White Shell Ribbed

Clam, White Shell Ribbed has 59.71 Kcal energy every 100 grams. Clam, White Shell Ribbed holds 86.64 mg of magnesium. The Energy to magnesium ratio in kCal/mg of Clam, White Shell Ribbed is 0.69. Therefore, Clam, White Shell Ribbed, position 42 in foods high in magnesium.

41. Cumin Seeds

Cumin Seeds have 304.28 kilocalories of energy per 100 grams. Cumin Seeds comprise 442 milligrams of magnesium. The Energy, kCal to magnesium, mg ratio of Cumin Seeds is 0.69. Hence, Cumin Seeds ranks 41 in magnesium rich foods.

40. Snake Gourd, Long, Pale Green

Snake Gourd, Long, Pale Green has 12.42 Kcal energy every 100 grams by weight. Snake Gourd, Long, Pale Green contains 18.7 mg of magnesium. The Ratio of Energy to magnesium of Snake Gourd, Long, Pale Green is 0.66 kcal to milligrams. Accordingly, Snake Gourd, Long, Pale Green, lines at 40 in magnesium foods.

39. Cabbage Collard Greens

Cabbage Collard Greens has 30.09 kilocalories of energy for every 100-gm weight. Cabbage Collard Greens holds 45.9 milligrams of magnesium. The Energy to magnesium ratio of Cabbage Collard Greens is 0.66 kcal/milligrams. So, Cabbage Collard Greens, grade 39 in foods high in magnesium.

38. Bitter Gourd, Jagged, Teeth Ridges, elongated

Bitter Gourd, Jagged, Teeth Ridges, elongated has 20.78 Kcal energy per 100 grams by weight. Bitter Gourd, Jagged, Teeth Ridges, elongated comprises 32.14 mg of magnesium. The calorie to magnesium ratio in kilocalories/milligrams of Bitter Gourd, Jagged, Teeth Ridges, elongated is 0.65. Thus, Bitter Gourd, Jagged, Teeth Ridges, elongated, position 38 in magnesium rich foods.

37. Knol Khol Leaves

Knol Khol Leaves has 42.51 kilocalories of energy per 100 gm weight. Knol Khol Leaves contain 66 milligrams of magnesium. The Energy to magnesium ratio in kCal/mg of Knol Khol Leaves is 0.64. Therefore, Knol Khol Leaves ranks 37 in magnesium foods.

36. French Beans, Hybrid

French Beans, Hybrid has 22.21 Kcal energy every 100 grams. French Beans Hybrid holds 34.98 mg of magnesium. The Energy, kCal to magnesium, mg ratio of French Beans, Hybrid is 0.63. Hence, French Beans, Hybrid, lines 36 in foods high in magnesium.

35. Ponnaganni

Ponnaganni has 50.87 kilocalories energy per 100 grams. Ponnaganni comprises 80.39 milligrams of magnesium. The Ratio of Energy to magnesium of Ponnaganni is 0.63 kcal to milligrams. Accordingly, Ponnanganni, grade 35 in magnesium rich foods.

34. Garden Cress

Garden Cress has 49.68 Kcal energy every 100 grams by weight. Garden Cress contains 79.24 mg of magnesium. The Energy to magnesium ratio of Garden Cress is 0.63 kcal/milligrams. So, Garden Cress, position 34 in magnesium foods.

33. Field Beans, Tender, Broad

Field Beans, Tender, Broad has 30.81 kilocalories of energy every 100 gm weight. Field Beans, Tender, Broad holds 50.88 milligrams of magnesium. The calorie to magnesium ratio in kilocalories/milligrams of Field Beans, Tender, Broad is 0.61. Thus, Field Beans, Tender, Broad ranks 33 in foods high in magnesium.

32. Bitter Gourd, Jagged, Teeth Ridges, Short

Bitter Gourd, Jagged, Teeth Ridges, Short has 18.87 Kcal energy per 100 grams by weight. Bitter Gourd, Jagged, Teeth Ridges, Short comprises 31.58 mg of magnesium. The Energy to magnesium ratio in kCal/mg of Bitter Gourd, Jagged, Teeth Ridges, Short is 0.60. Therefore, Bitter Gourd, Jagged, Teeth Ridges, Short, lines at 32 in magnesium rich foods.

31. Mustard Leaves

Mustard Leaves has 30.33 kilocalories of energy per 100 gm weight. Mustard Leaves contain 51.63 milligrams of magnesium. The Energy, kCal to magnesium, mg ratio of Mustard Leaves is 0.59. Hence, Mustard Leaves, grade 31 in magnesium foods.

30. Bitter Gourd, Jagged, smooth ridges, elongate

Bitter Gourd, Jagged, smooth ridges, elongate has 19.35 Kcal energy every 100 grams. Bitter Gourd, Jagged, smooth ridges, elongate holds 33.34 mg of magnesium. The Ratio of Energy to magnesium of Bitter Gourd, Jagged, smooth ridges, elongate is 0.58 kcal to milligrams. Accordingly, Bitter Gourd, Jagged, smooth ridges, elongate, position 30 in foods high in magnesium.

29. Bathua Leaves

Bathua Leaves has 27.70 kilocalories of energy per 100 grams. Bathua Leaves comprise 48.41 milligrams of magnesium. The Energy to magnesium ratio of Bathua Leaves is 0.57 kcal/milligrams. So, Bathua Leaves ranks 29 in magnesium rich foods.

28. French Beans, Country

French Beans, Country has 24.36 Kcal energy every 100 grams by weight. French Beans, Country contains 43.01 mg of magnesium. The calorie to magnesium ratio in kilocalories/milligrams of French Beans, Country is 0.57. Thus, French Beans, Country, lines 28 in magnesium foods.

27. Cloves

Cloves have 186.53 kilocalories of energy every 100 gm weight. Cloves hold 334 milligrams of magnesium. The Energy to magnesium ratio in kCal/mg of Cloves is 0.56. Therefore, Cloves, grade 27 in foods high in magnesium.

26. Snake Gourd, Long, Dark Green

Snake Gourd, Long, Dark Green has 11.94 Kcal energy per 100 grams by weight. Snake Gourd, Long, Dark Green comprises 21.7 mg of magnesium. The Energy, kCal to magnesium, mg ratio of Snake Gourd, Long, Dark Green is 0.55. Hence, Snake Gourd, Long, Dark Green, position 26 in magnesium rich foods.

25. Fenugreek Leaves

Fenugreek Leaves has 34.39 kilocalories of energy per 100 gm weight. Fenugreek Leaves contain 63.67 milligrams of magnesium. The Ratio of Energy to magnesium of Fenugreek Leaves is 0.54 kcal to milligrams. Accordingly, Fenugreek Leaves ranks 25 in magnesium foods.

24. Plantain, Flower

Plantain, Flower has 21.26 Kcal energy every 100 grams. Plantain Flower holds 39.76 mg of magnesium. The Energy to magnesium ratio of Plantain, Flower is 0.53 kcal/milligrams. So, Plantain, Flower, lines 24 in foods high in magnesium.

23. Pumpkin Leaves, Tender

Pumpkin Leaves, Tender has 44.18 kilocalories of energy per 100 grams. Pumpkin Leaves Tender comprises 84.21 milligrams of magnesium. The calorie to magnesium ratio in kilocalories/milligrams of Pumpkin Leaves, Tender is 0.52. Thus, Pumpkin Leaves, Tender, grade 23 in magnesium rich foods.

22. Lettuce

Lettuce has 21.73 Kcal energy every 100 grams by weight. Lettuce contains 43.22 mg of magnesium. The Energy to magnesium ratio in kCal/mg of Lettuce is 0.50. Therefore, Lettuce, position 22 in magnesium foods.

21. Cluster Beans

Cluster Beans has 40.12 kilocalories of energy every 100 gm weight. Cluster Beans holds 81.74 milligrams of magnesium. The Energy, kCal to magnesium, mg ratio of Cluster Beans is 0.49. Hence, Cluster Beans ranks 21 in foods high in magnesium.

20. Betel Leaves, Small

Betel Leaves, Small has 43.71 Kcal energy per 100 grams by weight. Betel Leaves, Small comprises 89.94 mg of magnesium. The Ratio of Energy to magnesium of Betel Leaves, Small is 0.49 kcal to milligrams. Accordingly, Betel Leaves, Small, lines 20 in magnesium rich foods.

19. Gogu Leaves Red

Gogu Leaves Red has 36.54 kilocalories of energy per 100 gm weight. Gogu Leaves Red contains 75.75 milligrams of magnesium. The Energy to magnesium ratio of Gogu Leaves Red is 0.48 kcal/milligrams. So, Gogu Leaves Red, grade 19 in magnesium foods.

18. Betel Leaves, Big

Betel Leaves, Big has 48.24 Kcal energy every 100 grams. Betel Leaves Big holds 107 mg of magnesium. The calorie to magnesium ratio in kilocalories/milligrams of Betel Leaves, Big is 0.45. Thus, Betel Leaves, Big, position 18 in foods high in magnesium.

17. Radish Leaves

Radish Leaves have 26.03 kilocalories of energy per 100 grams. Radish Leaves comprise 57.96 milligrams of magnesium. The Energy to magnesium ratio in kCal/mg of Radish Leaves is 0.45. Therefore, Radish Leaves ranks 17 in magnesium rich foods.

16. Gogu Leaves, Green

Gogu Leaves, Green has 36.30 Kcal energy every 100 grams by weight. Gogu Leaves, Green contains 83.09 mg of magnesium. The Energy, kCal to magnesium, mg ratio of Gogu Leaves, Green is 0.44. Hence, Gogu Leaves, Green, lines 16 in magnesium foods.

15. Coriander Leaves

Coriander Leaves have 31.05 kilocalories of energy every 100 gm weight. Coriander Leaves hold 72.68 milligrams of magnesium. The Ratio of Energy to magnesium of Coriander Leaves is 0.43 kcal to milligrams. Accordingly, Coriander Leaves, grade 15 in foods high in magnesium.

14. Ladies Finger

Ladies Finger has 27.47 Kcal energy per 100 grams by weight. Ladies Finger comprises 66.1 mg of magnesium. The Energy to magnesium ratio of Ladies Finger is 0.42 kcal/milligrams. So, Ladies Finger, position 14 in magnesium rich foods.

13. Rumex Leaves

Rumex Leaves has 19.58 kilocalories of energy per 100 gm weight. Rumex Leaves contain 48.33 milligrams of magnesium. The calorie to magnesium ratio in kilocalories/milligrams of Rumex Leaves is 0.41. Thus, Rumex Leaves ranks 13 in magnesium foods.

12. Onion, Stalk

Onion, Stalk has 25.56 Kcal energy every 100 grams. Onion, Stalk holds 66.71 mg of magnesium. The Energy to magnesium ratio in kCal/mg of Onion Stalk is 0.38. Therefore, Onion, Stalk, lines 12 in foods high in magnesium.

11. Pak Choi Leaves

Pak Choi Leaves has 16.00 kilocalories of energy per 100 grams. Pak Choi Leaves comprise 45.28 milligrams of magnesium. The Energy, kCal to magnesium, mg ratio of Pak Choi Leaves is 0.35. Hence, Pak Choi Leaves, grade 11 in magnesium rich foods.

10. Curry Leaves

Curry Leaves has 63.53 Kcal energy every 100 grams by weight. Curry Leaves contain 182 mg of magnesium. The Ratio of Energy to magnesium of Curry Leaves is 0.35 kcal to milligrams. Accordingly, Curry Leaves, position 10 in magnesium foods.

9. Mint Leaves

Mint Leaves has 37.02 kilocalories of energy every 100 gm weight.  Mint Leaves holds 110 milligrams of magnesium. The Energy to magnesium ratio of  Mint Leaves is 0.34 kcal/milligrams. So,  Mint Leaves ranks 9 in foods high in magnesium.

8. Beet Greens

Beet Greens has 34.63 Kcal energy per 100 grams by weight. Beet Greens comprises 120 mg of magnesium. The calorie to magnesium ratio in kilocalories/milligrams of Beet Greens is 0.29. Thus, Beet Greens lines 8 in magnesium rich foods.

7. Spinach

Spinach has 24.36 kilocalories of energy per 100 gm weight. Spinach contains 86.97 milligrams of magnesium. The Energy to magnesium ratio in kCal/mg of Spinach is 0.28. Therefore, Spinach, grade 7 in magnesium foods.

6. Amaranth Leaves, Red and Green Mix

Amaranth Leaves, Red and Green Mix have 31.53 Kcal energy every 100 grams. Amaranth Leaves, Red, and Green Mix hold 146 mg of magnesium. The Energy, kCal to magnesium, mg ratio of Amaranth Leaves, Red and Green Mix is 0.22. Hence, Amaranth Leaves, Red and Green Mix, position 6 in foods high in magnesium.

5. Amaranth Leaves, Red

Amaranth Leaves, Red has 33.44 kilocalories of energy per 100 grams. Amaranth Leaves, Red comprises 177 milligrams of magnesium. The Ratio of Energy to magnesium of Amaranth Leaves, Red is 0.19 kcal to milligrams. Accordingly, Amaranth Leaves, Red ranks 5 in magnesium rich foods.

4. Amaranth Leaves, Green

Amaranth Leaves, Green has 30.57 Kcal energy every 100 grams by weight. Amaranth Leaves, Green contains 194 mg of magnesium. The Energy to magnesium ratio of Amaranth Leaves, Green is 0.16 kcal/milligrams. So, Amaranth Leaves, Green, lines 4 in magnesium foods

3. Amaranth Spined Leaves, Green

Amaranth Spined Leaves, Green has 26.27 kilocalories of energy every 100 gm weight. Amaranth Spined Leaves, Green holds 202 milligrams of magnesium. The calorie to magnesium ratio in kilocalories/milligrams of Amaranth Spined Leaves, Green is 0.13. Thus, Amaranth Spined Leaves, Green, grade 3 in foods high in magnesium.

2. Basella Leaves

Basella Leaves has 19.58 Kcal energy per 100 grams by weight. Basella Leaves comprise 153 mg of magnesium. The Energy to magnesium ratio in kCal/mg of Basella Leaves is 0.13. Therefore, Basella Leaves, position 2 in magnesium rich foods.

1. Amaranth Spined Leaves, Red and Green Mix

Amaranth Spined Leaves, Red and Green Mix have 23.64 kilocalories of energy per 100 gm weight. Amaranth Spined Leaves, Red and Green Mix contains 187 milligrams of magnesium. The Energy, kCal to magnesium, mg ratio of Amaranth Spined Leaves, Red and Green Mix is 0.13. Hence, Amaranth Spined Leaves, Red and Green Mix ranks 1 in magnesium foods.

It can be seen that Amaranth leaves of almost all varieties dominate this magnesium rich foods list. Amaranth leaves are also rich in other nutrients.

All the images above are credited to https://ccari.res.in/, https://indiabiodiversity.org and indiamart.com

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