We don’t think about it often, but there are hundreds of chemical reactions happening inside our body on a daily basis. In fact, more than 300 chemical reactions are required in our bodies to maintain normal nerve and muscle function, keep our heartbeat steady, support a healthy immune system, and adjust blood glucose levels among a list of many more. 

Magnesium is one such mineral that supports these chemical reactions and keeps your body working well. While there are many foods that naturally have magnesium, one of our favorites has made the list – seafood! Let’s explore a little further what magnesium can do and what foods this important mineral can be found in. 

What Is Magnesium? 

Magnesium is an essential mineral needed by your body to conduct critical functions including muscle and nerve function along with immune support and blood pressure/heartbeat regulation. All essential to living a healthy lifestyle. 

Without reaching the recommended daily intake of (RDI) of 400 mg, healthy people could show symptoms of magnesium deficiency. tHose symptoms could include: loss of appetite, nausea and vomiting, fatigue and weakness, shaking, pins and needles, muscle spasms, hyperexcitability, sleepiness, and abnormal heart rhythms. A magnesium deficiency can lead to health problems including: high blood pressure and heart disease, diabetes, osteoporosis, and migraine headaches to name a few. 

healthy body

Magnesium Rich Foods 

There are many foods that are not only healthy, delicious, and rich in magnesium that you can add or increase your intake should you have low magnesium levels. 

Dark Chocolate 

Dark chocolate, cousin to milk chocolate, is very rich in magnesium, with 64 mg in a 1-ounce (28-gram) serving! Enjoy a piece or two right after dinner to satisfy your sweet tooth and help your health too! According to Healthline, dark chocolate is also high in iron, copper and manganese and contains prebiotic fiber that feeds your healthy gut bacteria. 


A full serving of avocados provides 58 mg of magnesium, which is 15% of the RDI. Add chopped pieces of avocado to your lunchtime salad, morning toast, or mix with your salsa and chips at night to increase your magnesium intake. 

Nuts & Seeds

An easy, on-the-go snack can not only keep you satisfied between meals, but a small amount can supply a large amount of your daily recommended daily allowance. For instance, a 1-ounce (28-gram) serving of cashews contains 82 mg of magnesium, or 20% of the RDI. 

If you like pumpkin, flax, or chia seeds, you will easily meet your daily requirements by adding them as a snack or on top of your smoothie or yogurt. Pumpkin seeds are a particularly good source, with 150 mg in a 1-ounce (28-gram) serving. This amounts to a whopping 37% of the RDI.

Fatty Fish 

Our favorite! Fatty fish, such as salmon, mackerel, and halibut can be incredibly nutritious and pack a good amount of magnesium in every serving. Half a filet (178 grams) of salmon packs 53 mg of magnesium, which is 13% of the RDI. It also provides an impressive 39 grams of high-quality protein.

How do you get the proper amount of magnesium in your diet? Drop us a line or comment on our Facebook page.