Foods high in Magnesium

Health benefits of magnesium
Magnesium deficiency

You will notice many green leafy vegetables in the list below. The reason for this is that the center of the chlorophyll molecule (green color in plants) contains magnesium.


Foods that provide you with a "excellent" source of magnesium

Criteria for giving a food an "excellent" rating in terms of nutrient density

In order to qualify as an "excellent" source of a nutrient a food had to supply 700% more in nutrition than it used up in calories.

  • Spinach


  • Swiss chard

Magnesium rich food that provide you with a "very good" source of magnesium

Criteria for giving a food a "very good" rating in terms of nutrient density

In order to qualify as a "very good" source of a nutrient a food had to supply 300% more in nutrition than it used up in calories.

  • Mustard greens
  • Kelp
  • Turnip greens


  • Pumpkin seeds
  • Broccoli


Because this site is about the benefits of juicing our list of foods high in magnesium places an emphasis on foods that you can use in your juicing recipes.

Foods high in magnesium that provide you with a "good" source of magnesium

Criteria for giving a food a "good" rating in terms of nutrient density

In order to qualify as a "good" source of a nutrient a food had to supply 150% more in nutrition than it used up in calories.

  • Brussel sprouts
  • Asparagus
  • Celery
  • Tomato
  • Cucumbers
  • Beets
  • Collard greens
  • Flax seeds
  • Mustard seeds
  • Ginger root
  • Sunflower seeds
  • Sesame seeds


  • Fennel
  • Kiwi fruits
  • Almonds
  • Crimini mushrooms
  • Cauliflower
  • Rasberries
  • Cabbage
  • Carrots
  • Watermelon
  • Strawberries

Will cooking the foods list above destroy the important health benefits of magnesium?


In foods where magnesium is found in a water-soluble form, steaming or boiling these foods can result in a substantial loss of nutrition.

An example is that about one third of the magnesium in spinach is lost after steaming or boiling.

The health benefits of juicing includes the fact that it allows you to discover the healing power of natural foods in their raw - most potent condition.

The magnesium content of refined foods is very low because the magnesium-rich germ and bran are removed during processing.


Why should I juice?

Like you can see there is enough great foods high in magnesium available for your juicing recipes.

Although magnesium is present in many foods, it usually only occurs in small amounts so that your daily magnesium needs cannot be met from one single food source.

Consuming a variety of items from the magnesium rich foods listed above for your juicing diet will help to ensure an adequate intake.

Want to know more facts about the health benefits of juicing?


Why do you need magnesium?

Consuming foods high in magnesium is very important for building high quality bone mass that is not susceptible to fractures.

Like all other minerals, your body cannot manufacture magnesium and it must therefore be plentiful in our diet in order for us to obtain its many health benefits.

The average woman needs about 310mg and the average man needs 400mg every day.


What are some of the important health benefits of magnesium?

Magnesium rich foods aids the body in absorbing calcium and plays an important role in formation and strengthening of teeth and bones.

Read more about the many health benefits of magnesium here.


What are some symptoms of magnesium deficiency?

Magnesium is important for a very wide variety of functions in the body with the result that the symptoms of magnesium deficiency can also vary widely.

Many symptoms involve changes in nerve and muscle function.

In the heart muscle, magnesium deficiency can result in arrhythmia and irregular contractions.

Some of the main symptoms of magnesium deficiency can include the following:

  • Aching muscles – especially back and neck
  • Muscle cramps in legs or feet
  • Restless legs
  • Musclespasms and tremors
  • Migraine headaches
  • Imbalanced blood sugar levels
  • Elevated blood pressure


Some experts estimate that up to 80 percent of people with type 2 diabetes has a magnesium deficiency.

This happens when high glucose levels make the body flush magnesium from its system.

People with diabetes can therefor enjoy the health benefits of juicing by including foods high in magnesium in their juicing diet.


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You may also be interested in our lists of:

High fiber foods

Iron rich foods

Potassium foods

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