Spirulina – These algae contain super nutrients can be taken as a dietary supplement and added to smoothies.. 2. List of Foods That Are Rich in Magnesium, Potassium and Calcium | Livestrong.com This page supplies a list of magnesium rich foods as it is recommended that magnesium is taken in a dietary form as opposed to taking supplements. Below is a list of high magnesium foods, for more, see the extended lists of magnesium rich foods, magnesium fruits, and magnesium vegetables. Some medicines may cause low magnesium levels. Magnesium is a mineral that helps the muscle, nerve, heart and blood pressure function as normal. It also helps keep your bones strong. Cultured yogurt is a nutrient-rich food that has 30 mg of magnesium per cup and is a great source of protein. 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. If you need a magnesium supplement, your healthcare team will help you. Cashew Nuts – 1 ounce is equivalent to 20% of your daily value. Nuts, seeds, whole grains, beans, leafy vegetables, milk, yogurt and fortified foods are good sources. Magnesium is found in many foods. Almond – 1 ounce supplies 19% of your daily value. 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. Basil – Cooking with basil is a great way to get some extra magnesium.. 3. 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. 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 … The current daily value (DV) for magnesium is 420mg. Eating 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. High magnesium foods include dark leafy greens, seeds, beans, fish, whole grains, nuts, dark chocolate, yogurt, avocados, bananas and more. Food Sources of Magnesium . Before you reach for a supplement, though, you should know that just a few servings of magnesium-rich foods a day can meet your need for this important nutrient. The magnesium rich food chart below will help you to make informed choices with a list of popular foods and the magnesium content therein. Top 17 Foods High In Magnesium. Magnesium-Rich Foods. 1. 20 Magnesium Rich Foods. Magnesium rich foods should be used in nearly every meal we consume. Many dietitians and nutritionists agree, it's best to get all your necessary minerals and vitamins from foods rather than via a supplement. 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