Many of us may know that magnesium is essential for our bodies, but did you know that there are quite a few vegetables that are high in magnesium?

The body needs magnesium to produce energy, regulate heart rhythm, sustain muscle and neuron function, and develop strong bones.

Magnesium is also necessary for the secretion and function of insulin. It is not surprising that some veggies are an excellent source of magnesium because veggies are a very nutrient-dense food group.

6+ Vegetables High in Magnesium

Spinach, lima beans, Swiss chard, acorn squash, peas, okra, potatoes, and sweet corn, are among the vegetables high in magnesium.

Magnesium has a recommended daily intake of 400 mg. Here are some best vegetables that consist of magnesium:

1. Legumes

We eat legumes on a regular basis. Lentils, beans, soybeans, chickpeas, and green peas are a few of these.

They are all extremely high in magnesium. For instance, one cup of black beans has 130 mg of magnesium or 35% of the daily required amount.

Because of legumes’ high fiber and low glycemic rating, they can reduce blood, enhance blood sugar control, and lower the risk of heart illness.

2. Spinach

Spinach is a healthy leafy green food that may improve the condition of your skin, hair, and bones. It contains a variety of minerals and vitamins.

Spinach has phosphorus, fiber, vitamin K, and thiamine. In this veggie, protein and carbs account for the majority of the calories.

Iron, an element that is essential for moving oxygen in the blood, is found in spinach, a wholesome plant food. The immune system, the digestive tract, and women’s reproductive systems are all aided by iron.

3. Acorn Squash

Raw organic golden acorn squash ready to cook

Acorn squash has 90 mg of magnesium per cup, or 23% RDV. Moreover, it includes fiber, potassium, and vitamin C.

This vegetable contains vital plant substances like carotenoid antioxidants, which are good for your health and prevent serious conditions like type 3 diabetes and heart problems.

4. Swiss Chard

Fresh raw chard leaves, mangold, swiss chard in a pan. dark wooden background. top view.

1 cup of cooked Swiss chard has 145 milligrams of magnesium, or 36% of the daily value, making it a good source of magnesium.

In addition, it is rich in phosphorus, magnesium, calcium, copper, zinc, and sodium. It is the best food to include in your weight reduction diet.

5. Artichokes:

artichoke halves on wooden background

Artichokes are one of the veggies that are high in magnesium, as one large artichoke has 70 mg
of magnesium, or 18% of the recommended daily intake.

Moreover, it contains other necessary minerals including phosphorus, iron, and potassium. Being antioxidant-rich, it raises HDL cholesterol while lowering LDL cholesterol levels in the body.

6. More leafy greens:

assorted leafy green vegetables close up, foods to avoid while taking warfarin

Leafy greens are very nutritious and rich in magnesium. Kale, spinach, collard greens, mustard greens, and turnip greens are among the greens that contain a respectable quantity of calcium.

A serving of cooked spinach contains 157 mg of magnesium or 39% of the daily required amount. Iron, magnesium, vitamins A, K, and C as well as other nutrients, are all abundant in leafy greens.

They also contain advantageous plant components that assist in preventing cell damage and can lower the risk of cancer.


Magnesium is an essential nutrient for the human body, necessary for producing energy, regulating heart rhythm, maintaining muscle and neuron function, and developing strong bones.

Vegetables, especially legumes, leafy greens, spinach, kale, acorn squash, Swiss chard, and artichokes, are excellent sources of magnesium. The daily recommended intake of magnesium is 400 mg.

These vegetables not only provide magnesium but also a range of other nutrients that have various health benefits, including reducing the risk of heart illness and cancer, improving skin, hair, and bone health, and aiding in weight reduction.

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