6 Sources Of Magnesium For Vegans

Getting enough magnesium from your diet is very important for us as humans. Luckily for us vegan folk, magnesium can be obtained from a wide array of fruits and vegetables. Today, we will have a look at 6 sources of magnesium for vegans.

Magnesium plays a role in 100’s of biochemical reactions in the body and it is actually the 4th most abundant minerals in the human body.

The RDI (recommended daily intake) differs from person to person and is affected by things such as age, gender, weight, etc. 

Men generally need a bit more magnesium than women. Here is the generalized RDI for both men and women:

Women: 310 – 320mg

Men: 400 – 420mg


Table of contents

In this post, we are going to have a look at the following information regarding magnesium:

> The roles that magnesium plays in the human body

> Signs of magnesium deficiency

> 6 sources of magnesium for vegans


magnesium for vegans

Most Important Functions Of Magnesium:


> Magnesium plays a major role in the absorption of calcium into the blood and cells of the body

> Regulates energy production at a cellular level

> Prevents inflammation

> Helps to regulate blood sugar

> Plays a role in the natural detoxification process in the body

> Creates and maintains bone integrity 

Signs Of Magnesium Deficiency:


> Regular nauseousness

> Loss of appetite

> Fatigue

> Extreme cases of numbness/tingling in feet and hands

> Seizures

> Coronary spasms

> Abnormal heartbeat

> Cramps and muscle contractions

> Heart disease

> Type 2 diabetes

> Osteoporosis

6 Sources Of Magnesium For Vegans:

1) Mangos

Mangoes are not only incredibly tasty, the nutritional punch that they offer is also quite impressive.

Eating mangoes often can contribute towards improved immunity, eyesight, digestive health, as well as lower the risk of certain cancers.

One cup of mango offers various essential nutrients such as magnesium, iron, vitamin C, vitamin A, vitamin B5, Fiber, Riboflavin, Copper, and many more.



mango for magnesium

2) Black Beans


Most legumes are rich in magnesium. Black beans are believed to be the best source of magnesium from the legume family.

One cup of black beans contains approximately 120mg of magnesium which equates to +/- 30% of the RDI.

Legumes are also a very good source of protein for people that are following the vegan lifestyle.


black nbeans for magnesium

3) Seeds

Seeds are often very healthy and are jam-packed with various nutrients and minerals.

Magnesium-rich seeds include- but are not limited to- pumpkin, chia, flax, and hemp seeds.

Pumpkin seeds are a particularly good source of magnesium. A 28g serving of pumpkin seeds offers approximately 150mg of magnesium which is about 37% of the RDI.

Other health benefits from seeds that are worth mentioning are their iron, monosaturated fat, and omega-3 content.

Feel free to read my posts on omega-3 foods for vegans and iron-rich foods for vegans.


seeds for magnesium

4) Avocado


The fourth item on today’s list of 6 sources of magnesium for vegans is probably one of my favourite foods in the world… the avo!

This nutritious fruit is full of really healthy goodies, including magnesium, potassium, vitamin K, and heart-healthy monounsaturated fat.

One medium-sized avo contains approximately 58mg of magnesium, which is +/- 15% of the RDI. 

seeds for magnesium

5) Chlorella Powder


Chlorella is a type of freshwater algae.

Due to the fact that chlorella has a very thick cellular wall, humans cannot digest this type of algae. That means you must take it as a supplement to reap its benefit.

It is available in powder form, in capsules, or as an extract.

Other nutrients that can be found in this freshwater algae are vitamins B12 and C, iron, antioxidants, omega-3, zinc, copper, and of course- magnesium.

Chlorella is very similar to spirulina. Read a more on spirulina by checking out this post where I discuss the healthiest superfoods.

You can purchase organic chlorella powder online here.

Feel free to read a few of my other posts on zinc, vitamin C, and vitamin B12.

chlorella powder for magnesium

6) Spinach

Last on today’s list is another one of my favourite foods… pop-eye’s magic super strength potion… SPINACH!

This leafy green vegetable is rich in many essential nutrients, including magnesium, iron, fiber, vitamin c, and many more.

To get the most out of this leafy green, it is important to make sure you cook it correctly.

Have a look at my post that I did on the healthiest cooking methods. Over-cooking spinach- and most other vegetables- will result in a loss of nutritional benefits.

Have a look at this recipe to make an amazing vegan macaroni dish that uses spinach.


spinach for magnesium

That’s the end of today’s post on 6 sources of magnesium for vegans. I hope you found it useful.

If you would like me to include any other foods that are high in magnesium, simply leave a comment in the comment section below and I will add it to this list.

Have a look at some of my other blog posts for more nutritional tips for people following the vegan lifestyle. 

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