6 magnesium-rich vegetarian foods and how to add them in daily diet

Magnesium is a crucial mineral that plays a key role in overall maintenance of human health. According to studies, it is essential for mitochondrial energy production in liver cells, activating enzymes involved in protein synthesis, glucose uptake, lipid metabolism, and nucleic acid synthesis. It is also crucial for bone health, as it works along with calcium and vitamin D in strengthening the bones. According to a study, magnesium is also associated with better sleep quality. Let us explore 6 magnesium-rich vegetarian foods that one can consume daily and how.

Dr. Joseph Salhab, a Florida-based gastroenterologist states that magnesium rich foods are also good for liver health. In an Instagram reel he shared a list of top magnesium-rich foods he consumes to take care of his liver health. His video caption reads, "Magnesium-rich foods I eat as a doctor for a healthy liver." In the video he has mentioned that according to studies, people who consume magnesium-rich foods have a lower risk of a fatty liver. Scroll down to read about magnesium-rich foods.

Dr. Joseph suggests consuming pumpkin seeds, which is one of the richest sources of magnesium. According to USDA, 1 cup of roasted pumpkin seeds offer 649 mg magnesium. As per Joseph's post, combining seeds with another rich source of magnesium like avocado is a healthy practice. It is said that treatment with pumpkin seeds helps reduce lipid accumulation in liver cells (hepatocytes), supporting their role in mitigating hepatic steatosis.
How to consume: Roasted seeds can be consumed as a snack, or, one can add them to salad or smoothie bowls. They also go well on top or porridge or on top of chapati.

According to USDA, 1 cup of spinach offers around 131 mg magnesium. Dr Josephs suggests consuming it with a drizzle of olive oil for extra liver health benefits. According to a 2019 meta-analysis higher consumption of leafy greens such as spinach is associated with a 39% lower risk of developing cancer.
How to consume: They can be blended into smoothies, or the puree can be added to curries or the flour dough to make paratha or roti. Spinach also contains powerful plant compounds that help fight inflammation and protect against cell damage.

1 cup of black beans offers around 332 mg magnesium, states USDA. They are also rich in fiber, which makes them good for liver health, states Dr Joseph. It is said that antioxidant polyphenols in black beans reduce oxidative stress and inflammation, which contribute to liver injury and fibrosis. According to a study, black bean diet also increases energy expenditure and improves glucose metabolism, which are important for preventing fatty liver progression.
How to consume: Boiled beans can be added to Buddha bowls or even salad bowls. They work well in tacos and rolls.

As per USDA, 1 serving of 28 pieces offer 43 mg magnesium. According to Dr Joseph, dark chocolate is also a healthy source of magnesium and goes well with any fruit for added liver health benefits. It is said in studies that dark chocolate is rich in antioxidants and polyphenols (such as epicatechin) that reduce oxidative stress and inflammation, key factors in the progression of liver diseases like NAFLD and NASH.
How to consume: They work well in smoothies or shakes, and one can also add to coffee or cakes and muffins.

​1 cup serving of edamame offers 72 mg magnesium. It is also a rich source of protein that aids liver health. Also, edamame is rich in fiber, vitamins, and isoflavones, which contribute to its beneficial effects on lipid metabolism and liver health. A 2024 study suggests edamame intake improves NAFLD-like fatty liver by promoting lipid excretion via increased fecal lipids and bile acid, rather than by altering hepatic gene expression.How to consume: They are best consumed roasted and seasoned with salt and pepper.

​1 cup serving of almonds with salt offers 385 mg magnesium, and is also a rich source of vitamin E, healthy fats, and protein, which aid in boosting bone health in the long run.
How to consume: They are best consumed raw, or one can soak them overnight and then consume. They make good additions as garnish to desserts as well.

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Disclaimer: The information provided in this article—is intended for general informational purposes only and should not be considered medical advice. Always consult your health practitioner before starting any routine.