Basil – Cooking with basil is a great way to get some extra magnesium.. 3. Our current society is plagued with magnesium deficiency affecting an estimated 80% of individuals in the United States today. Almond – 1 ounce supplies 19% of your daily value. Wheat Bran – Whole grains are a good source of magnesium, but if you are on an anti-inflammatory approach, take caution as they can agitate the system. First and foremost, the best way to up your magnesium levels is to change your diet to include more magnesium-rich foods. List of Foods That Are Rich in Magnesium, Potassium and Calcium | Livestrong.com Food Sources of Magnesium . Cashew Nuts – 1 ounce is equivalent to 20% of your daily value. Below is a list of high magnesium foods, for more, see the extended lists of magnesium rich foods, magnesium fruits, and magnesium vegetables. Magnesium-rich foods Magnesium helps your heart, muscles, and immune system function properly—and studies suggest that nearly half of Americans aren't consuming enough of the mineral. Magnesium rich foods should be used in nearly every meal we consume. To get more foods high in magnesium and calcium as well as potassium, skip the processed and fast foods and eat more fruits, vegetables, legumes and nuts. Magnesium-Rich Foods. The current daily value (DV) for magnesium is 420mg. The average standard diet consists of 175 mg/day of magnesium down from an average 500 mg/day representative of diets in the 1900’s. 20 Magnesium Rich Foods. The magnesium rich food chart below will help you to make informed choices with a list of popular foods and the magnesium content therein. To gain a nutrient rich diet with the recommended daily intake of 320mg for women or 420mg for men ( NIH ), you need to select more foods … Magnesium is found in many foods. Some medicines may cause low magnesium levels. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional Magnesium is known to play a role in the retention of healthy bones; the regulation of blood pressure; and the control of diabetes. Nuts, seeds, whole grains, beans, leafy vegetables, milk, yogurt and fortified foods are good sources. Cultured yogurt is a nutrient-rich food that has 30 mg of magnesium per cup and is a great source of protein. It also helps keep your bones strong. Eating Spirulina – These algae contain super nutrients can be taken as a dietary supplement and added to smoothies.. 2. Many dietitians and nutritionists agree, it's best to get all your necessary minerals and vitamins from foods rather than via a supplement. 1. Top 17 Foods High In Magnesium. Magnesium is a mineral that helps the muscle, nerve, heart and blood pressure function as normal. If you need a magnesium supplement, your healthcare team will help you. 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