Best Plant-Based Sources Of Magnesium

Plant-Based Food
Plant-Based Food
Plant-Based Milk
Plant-Based Milk

Magnesium is one of the most important minerals that all of us need. This mineral is involved in a variety of body functions like cellular reactions, muscle contractions, etc. Statistics are showing that 68% of the people in the United States do not get an adequate amount of magnesium from their diet. Since plant-based foods are more abundant in magnesium, switching to a plant-based meal plan will help in getting enough magnesium daily.

If the magnesium levels in your body are very low, it can lead to many health problems, including high blood pressure, heart disease, depression, weakness, etc. Here,  we will discuss some of the plant-based foods that are rich sources of magnesium. But first, let us look at the health benefits of magnesium.

Regulates Muscle Contractions

Magnesium has a significant role to play in regulating muscle contractions. Magnesium helps the muscles to relax by blocking the calcium. If you do not have enough magnesium in your body, the contractions can be too much, leading to spasms or cramps. This is one of the main reasons why magnesium is often recommended for the treatment of cramps.

Improves Brain Function

Magnesium is very important in maintaining your brain function because it helps in relaying signals from the brain to other parts of your body. This mineral can act as a gatekeeper for the NMDA receptors and prevent the weak signals from triggering them and thereby avoid the unnecessary stimulation of the nerve cells. If the magnesium levels are low, you may face brain damage due to the overstimulation of nerve cells.

Improves Heart Health

Studies have shown that magnesium plays a major role in maintaining a healthy heartbeat. The interaction of calcium and magnesium with your muscle cells is the reason for a healthy heartbeat. Therefore, when there is not enough magnesium in your body, the calcium overstimulates the heart muscle cells and may cause irregular heartbeat.

Improves Sleep Quality

This is one of the best advantages of consuming enough quantities of magnesium. Taking magnesium through your diet will help you to relax your body and mind and it will help you have a better quality sleep.

Plant-Based Foods Rich In Magnesium


This nutritious fruit is a great source of magnesium and many other minerals that improves your overall health. There is around 58 mg of magnesium present in just one average-sized avocado. Unlike most other fruits, avocados are rich sources of monounsaturated fats that are beneficial for heart health. Some recent studies have shown that eating avocados will help in reducing cholesterol levels and inflammation.

Dark Chocolate

Most people love dark chocolate because it is very delicious as well as healthy. Just one ounce serving of dark chocolate contains 64 mg of magnesium. One of the main features of dark chocolate is that it is very high in prebiotic fiber that feeds the healthy gut bacteria. The antioxidants that are present in dark chocolate can neutralize free radicals in the body and prevent cell damage.


Chickpeas, soybeans, lentils, beans, etc. are some of the most popular legumes that people consume. Soymilk, which is one of the best plant-based milk available in the market is made from soybeans. Legumes are loaded with a variety of nutrients, including magnesium. Around 120 mg of magnesium is present in just one cup of cooked black beans. Legumes are also the best plant-based protein source for vegans. Eating legumes will help you in lowering blood sugar levels, cholesterol levels, and decrease the risk of many heart problems.

Whole Grains

Whole grains such as oats, wheat, quinoa, barley, buckwheat, etc. are very rich in many of the healthy nutrients, including magnesium. Just one ounce of dry buckwheat contains around 65 mg of magnesium. Fiber, selenium, manganese, and B vitamins are the other main nutrients that are abundant in whole grains. Some of the recent studies are claiming that consuming whole grains is very beneficial in lowering inflammation levels and thereby reduce the risk of many common heart diseases.


Tofu is one of the main ingredients in many vegan dishes. It is a vegan meat substitute that is made from soybean milk. It is popular among people mainly because of its high protein content. Tofu is also a rich source of magnesium. 53 mg of magnesium is present in just 3.5 ounces of tofu. Calcium, manganese, iron, and selenium are some other essential minerals present in tofu.


Bananas are probably one of the most popular fruits used in various cultures across the globe. In addition to being delicious, it is a great source of many healthy minerals, including magnesium and potassium. The high potassium content in bananas will help in lowering high blood pressure. In addition, around 37 mg of magnesium is present in one large banana.