Best Vegan Sources Of Magnesium

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

Magnesium is a very important mineral that plays a major role in many body functions. Studies have found that this particular mineral is involved in more than 300 enzyme reactions happening in your body. Studies have also found that magnesium helps in boosting your immune system and thereby prevent many health disorders.

According to some recent studies, magnesium deficiency is very common in the United States. Magnesium deficiency can lead to many health complications. If you are a vegan, you need to know which plant-based foods have the highest amounts of magnesium to ensure proper intake of this nutrient from your vegan diet.

Some plant-based foods that you can include in your vegan diet to get enough magnesium daily are discusses below.

Leafy Greens

Eating leafy green vegetables daily is very beneficial for your health because they contain many nutrients that can help in alleviating several health problems. A significant amount of magnesium is present in leafy green vegetables like spinach, kale, turnip greens, collard greens, and mustard greens. You will get around 157 mg of magnesium from just one cup of cooked spinach, which is around 39 % of your daily magnesium requirement. In addition to magnesium, leafy greens also provide good amounts of vitamin K, vitamin C, and vitamin A. It was also found that some plant compounds present in leafy green can help in reducing cancer risk.


This popular fruit is often famous for its high potassium content but it is also a good source of magnesium. The high amount of potassium in bananas is very beneficial in lowering blood pressure and thereby reduce the risk of developing heart disease. An average-sized banana can provide around 37 mg of magnesium, which is around 9% of your daily requirement. In addition to magnesium and potassium, bananas are also rich in fiber, manganese, vitamin B6, and vitamin C. You should not include ripe bananas in your healthy meal prep if you have diabetes because they are high in sugar and carbs.

Whole Grains

Wheat, barley, oats, etc. are some of the common whole grains and they are excellent sources of many healthy nutrients. including magnesium. Just one ounce of dry buckwheat can provide around 65 mg of magnesium, which is around 16 % of your daily requirement. In addition to magnesium, whole grains are also rich in selenium, B vitamins, fiber, and manganese. When compared to grains like wheat and corn, the protein content is higher in pseudocereals. One other benefit is that you can easily buy quinoa and buckwheat from online stores.


Seeds are a great source of so many healthy nutrients that can help in improving your health. It was found that chia seeds, pumpkin seeds, and flax seeds are very rich in magnesium. Just a 1-ounce serving of pumpkin seeds can give you around 150 mg of magnesium, which is around 37 % of your daily magnesium requirement. Seeds are also packed with monosaturated fats and omega-3 fatty acids. Many health experts recommend adding more seeds to your diet because of their high fiber content. The antioxidants present in different kinds of seeds are helpful in preventing cell damage caused by free radical molecules.


Tofu is one of the most popular plant-based meat available in the market. It is made of condensed soy milk and contains all the healthy nutrients present in soybeans. Just a 100-gram serving of tofu can provide you 53 mg of magnesium, which is around 13% of your daily requirement of magnesium. The same quantity of tofu can also give you 10 grams of protein, making it one of the best plant-based sources of protein. In addition to that, tofu contains iron, manganese, calcium, and selenium.


This delicious fruit is rich in several healthy nutrients that are important for your body, including magnesium. You will get around 58 mg of magnesium from just one medium-sized avocado. This popular fruit is also a good source of vitamin K, B vitamins, and potassium. You will also get a good amount of fiber from avocados. In addition to that avocados are high in heart-healthy monounsaturated fats. According to some of the recent studies, eating avocados daily may help in reducing inflammation and improve your cholesterol levels.


Nuts are often eaten as plant-based snacks, which is very beneficial for you because it contains several healthy nutrients. Nuts like cashews, almonds, and Brazil nuts are very good sources of magnesium. You will get around 82 mg of magnesium from just a one-ounce serving of cashews, which can account for about 20% of your daily magnesium requirement. In addition to magnesium, nuts are also packed with fiber and monounsaturated fats, which are very beneficial in improving your blood sugar levels and cholesterol levels.