Magnesium Rich Foods
are Heart Healthy Foods

Magnesium rich foods are definitely heart healthy foods and one of the main health benefits of magnesium is being the top anti-stress mineral. 

Several studies have linked a magnesium deficiency with high blood pressure and heart disease.

Unfortunately, the health care system has paid very little attention to this essential nutrient which is one of the most important minerals for all living organisms!

Fortunately, heart healthy foods with the health benefits of magnesium will be found in plant, animal, and in seafood. 

And to achieve the correct magnesium RDA for your well being, find out which magnesium rich foods to include in your diet.

However, it's important to note that the magnesium RDA may not be sufficient for people suffering from mal-nutrition and magnesium deficiency symptoms.

Heart Healthy Foods

Magnesium rich foods are heart healthy foods and will play a major role in the health of your heart. 

The health benefits of magnesium include helping to prevent blood clots or platelet clumping.  And magnesium is heavily involved in the regulation of your heart rhythm.

A very important health benefit of magnesium is helping to balance out any excess calcium that you may consume. 

Magnesium counters the affect of calcium and helps to prevent muscle spasms or tightening of your heart muscles.

Health Benefits of Magnesium

  • Co-factor for Hundreds of Enzymes
  • Keeps Heart Rhythm Steady
  • Relieves Stiff Muscles
  • Relieves Muscle Cramping
  • Reduces Kidney Stones
  • Relieves Migraines
  • Helps Relieve Constipation
  • Helps Control Bladder Problems
  • Required for DNA and RNA Synthesis
  • Required for Protein Synthesis
  • Helps Increase Wound Healing
  • Provides a Calming Effect to Body
  • Helps Decrease Hyperactivity
  • Aids Absorption of Calcium
  • Required for Transportation of Calcium
  • Required for Glutathione Synthesis
  • Required for Carbohydrate Synthesis
  • Helps Regulate Your Blood Sugar
  • Required for Transport of Potassium
  • Crucial for Detoxification Process
  • Protects from Heavy Metal Poisoning
  • Required for Lipid Synthesis
  • Protects Against Free Radical Damage
  • Helps Balance pH of Body
  • Protects your Brain from Toxins and MSG

What is Magnesium?

Magnesium is essential for hundreds of biochemical reactions that go on in your body every day and is a cofactor for at least 600 enzymes. 

Another 200 enzymes will need magnesium in order to be activated!  

Without a cofactor like magnesium, some enzymes may just float around dormant unable to catalyze any reactions.

Magnesium also regulates the mineral concentrations that are used for your nerve transmissions. 

One of the most important magnesium facts is that magnesium controls the fate of potassium and calcium in your body. 

If magnesium levels are insufficient, your sodium-potassium pumps will not work correctly.  And this could lead to calcification issues!

Find out what is magnesium responsible for in your body and it's quite a long list.  And why you should include enough magnesium rich foods in your diet every day!

Magnesium RDA for Men and Women


  • 0 - 6 Months...........30 mg.
  • 7 - 12 Months.........75 mg.
  • 1 - 3 Years..............80 mg.
  • 4 - 8 Years............130 mg.
  • 9 - 13 Years..........240 mg.
  • 14 - 18 Years........410 mg.
  • 19 - 30 Years........400 mg.
  • 31 + Years............420 mg.


  • 0 - 6 Months...........30 mg.
  • 7 - 12 Months.........75 mg.
  • 1 - 3 Years..............80 mg.
  • 4 - 8 Years............130 mg.
  • 9 - 13 Years..........240 mg.
  • 14 - 18 Years........360 mg.
  • 19 - 30 Years........310 mg.
  • 31 + Years............320 mg.

It may be difficult to supply your body with an adequate amount of magnesium due to unfavorable soil created by modern day agriculture.

Modern day farming uses fertilizers that are antagonists of magnesium in the soil.  Sadly, magnesium is one of the most depleted minerals in farm soil!

Apparently, the decline in the soil mineral balance was a topic of national concern from the 74th Congress, 2nd session, Senate document number 264, of 1936.  That's over 80 years ago! 

And it has only gotten worse!  Mineral deficiency in our soil affects the plants grown in these soils and the animals or humans that eat these plants.

Magnesium Deficiency Symptoms

Learn about the symptoms of magnesium deficiency because about 80 to 90% of the people in America are probably deficient in this mineral.

Magnesium absorption relies on various factors and conditions for optimal use by your body.

Certain conditions must be present and other conditions removed in order for magnesium to be absorbed.

Without enough magnesium, you'll start to develop magnesium deficiency symptoms that usually are misunderstood which then becomes a vicious cycle!

Is the Magnesium RDA Enough?

Magnesium may be the most under-rated mineral in human nutrition and most people are probably very deficient in magnesium. 

Studies indicate that as much as 3 times the magnesium RDA for adults may be needed to correct a deficiency.

Processed foods, diuretics like coffee or alcohol, removal from our drinking water, medications, intestinal disease, and poor farming techniques are some of the reasons we have become very deficient in magnesium.

Including "organically grown" magnesium rich foods in your diet every day will help to give your body these much needed heart healthy foods which helps you to get the correct magnesium RDA for you individual needs.

Magnesium Rich Foods

Organic Chocolate - 45% Dark Chocolate, 50%+ Dark Chocolates, and Milk Chocolates

Raw Cacao Powder and Raw Chocolate Nibs

Organic Seeds - Pumpkin Seeds, Sunflower Seeds, Flax Seeds, Sesame Seeds, and Hemp Seeds

Organic Nuts - Almonds, Pine Nuts, Hazelnuts, Brazil Nuts, Pili Nuts, Walnuts, Macadamia Nuts, Pistachios, and Pecans

Organic Coconuts - Raw Coconut Cream, Raw Coconut Milk, Shredded Coconut Meat, and Coconut Water

Organic Dairy - Raw Grass Fed Whole Cow Yogurt and Dried Grass Fed Sweet Whey

Organic Legumes - Hummus, Garbanzo Beans, Yardlong Beans, Large White Beans, Kidney Beans, Black Beans, Adzuki Beans, and Soybeans

Cashews, Peanuts, Black-Eyed Peas, Split Peas, and Lentils

Wild Caught or Sustainably Raised Seafood - Black Caviar, Red Caviar, and Beluga Caviar

Wild Eastern Oysters, Alaska King Crab, Dungeness Crab, Octopus, and Shrimp

Wild Caught Fish - Atlantic Mackerel, Wild Chinook Salmon, Atlantic Pollock, Halibut, Sabelfish, Yellowfin Tuna, and European Anchovy

"Clean" Seaweeds & Algae - Agar, Kelp, Wakame Seaweed, and Dried Spirulina

Organic Grains & Pseudo Grains - Oatmeal, Oats, Teff, Brown Rice, Whole Millet, Whole Wheats, and Whole Grain Corn Flour

Quinoa, Buckwheat, Soba Noodles, and Wild Rice

Organic Fruit - Bananas, Prunes, Medjool Dates, Avocado, Butternut Squash, Guava, Papaya, Tamarind, Cucumbers, and Sun Dried Tomatoes

Organic Sweeteners - Unsulfured Blackstrap Molasses and Palm Sugars

Organic Vegetables - Yellow Sweet Corn, Okra, Green Peas, Potatoes, and Globe Artichokes

Organic Culinary Herbs - Dried Marjoram, Dried Spearmint, Dried Cilantro, Fresh Thyme, Dried Basil, and Dried Tarragon

Magnesium rich foods that are fresh and grown in your region will be your best choice as magnesium is steadily lost after harvest through handling, refrigeration, storage, and transport.

Magnesium rich foods that are overly-processed will lose most of this essential mineral.  Raw and unprocessed foods will contain the most magnesium.

Supplemental Sources of Magnesium

Supplemental sources of magnesium can include taking a relaxing Epsom salt bath.  Yes, an Epsom salt bath can help to get more magnesium into your system. 

Epsom salt uses hot water to dissolve this magical elixir which helps to relieve sore muscles, sooth nerves, and detoxify.

Find out what foods contain a good amount of magnesium and how much of this mineral to expect in a serving.

Learn about the supplemental sources of magnesium which also includes supplements.

Go to What is Magnesium?

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