Importance Of Magnesium In Your Plant-Based Diet

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

Magnesium is one of the most important minerals in your body. It plays a major role in many of the body functions, including regulating blood pressure and improving your immune system. According to studies, most people in the United States are not getting enough magnesium through their diet.

Plant-based foods like cashew nuts, spinach, and almonds are some of the best sources of magnesium. Including them in your plant-based diet will ensure an adequate daily supply of magnesium for your overall health.

Getting enough magnesium through your diet is essential for preventing several chronic diseases, such as type 2 diabetes, Alzheimer’s disease, migraine, and cardiovascular disease.

Let’s take a look at some of the health benefits of magnesium.

Improves Bone Health

Most of the studies are mainly focused on how calcium affects bone health. There are also some studies that show how essential magnesium is for the formation of healthy bones. According to a study in 2013, consuming enough magnesium will ensure improved bone crystal formation, higher bone density, and reduced risk of osteoporosis. Magnesium will also help in improving your bone health by regulating the levels of calcium and vitamin D in your body.

Improves Cardiovascular Health

Our bodies need enough magnesium through food to maintain our heart health. According to some studies, the deficiency of magnesium will increase the risk of cardiovascular problems. It was also found that the risk of mortality will be lower among people who received magnesium after a heart attack. Doctors may also use magnesium to reduce the risk of arrhythmia during the treatment of congestive heart failure. Magnesium intake will also lower the risk of stroke and plays a major role in controlling hypertension.

Manages Diabetes

Studies have proven that a high intake of magnesium-rich foods will help in lowering the risk of type 2 diabetes. One of the main reasons for this is the role of magnesium in insulin metabolism and glucose control. Many studies have observed low magnesium levels in people with diabetes. A lower intake of magnesium will make insulin resistance worse. Health experts are recommending taking magnesium supplements for people with low magnesium levels for improving insulin sensitivity.

Reduces Anxiety

According to some of the recent studies, magnesium has a major role to play in mood disorders like anxiety and depression. A recent review suggests that a low magnesium level in your body is linked to higher levels of anxiety. However, more human studies are needed to conclusively prove how magnesium intake will help in reducing anxiety and depression.

Alleviates PMS Symptoms

It is well proven that magnesium is capable of alleviating the symptoms of premenstrual syndrome. Some of the recent studies have shown that taking magnesium supplements and vitamin B6 together will help in managing the symptoms of PMS. It was proven that magnesium could help in reducing mood fluctuations, breast tenderness, and bloating.

Alleviates Migraines

According to some of the recent studies, magnesium therapy is a great way to relieve migraine headaches. Studies have shown that a lack of adequate magnesium in your body will affect neurotransmitters and restrict blood vessel constriction. These are some of the factors that are linked to migraine. It was also observed that magnesium levels in people who are experiencing migraines are very low.

Here is the list of some of the best plant-based sources of magnesium.


Seeds, such as chia seeds, flax seeds, and pumpkin seeds are very high in magnesium and other essential nutrients. One ounce of pumpkin seeds contains around 150 mg of magnesium. These seeds are also rich in healthy nutrients like monounsaturated fat, iron, fiber, and omega-3 fatty acids. They are also packed with several antioxidants that will help in preventing cell damage caused by free radicals.


These nutrient-dense plant foods include peas, beans, soybeans, chickpeas, etc. These legumes are very high in several healthy nutrients, including magnesium.  Around 120 mg of magnesium is present in just one cup of cooked black beans. Legumes are also high in other minerals like potassium and iron. They are also one of the best plant-based sources of protein. Legumes will help in lowering cholesterol levels.


This delicious fruit is one of the best sources of magnesium and offers several other healthy nutrients. one average-sized avocado contains 58 mg of magnesium. Unlike other fruits, avocados are high in fats, especially monounsaturated fats that could improve your heart health. They are also packed with vitamin K, B vitamins, and potassium. In addition to that, avocados are a good source of fiber.


Bananas are one of the most popular and delicious fruits in the world. Even though they are known for their high potassium content, they also offer a significant amount of magnesium. One large banana contains around 37 mg of magnesium and also provides a significant amount of vitamin B6, vitamin C, fiber, and manganese.