9 vegetarian foods that are rich sources of magnesium

As an essential mineral, magnesium plays a key role in energy production, maintaining heart health, strengthening bones, energy production, strengthening bones, reducing inflammation and more. It is also said that magnesium helps boost liver health too. As per experts, magnesium is essential for mitochondrial energy production in liver cells, activating enzymes involved in protein synthesis, glucose uptake, lipid metabolism, and nucleic acid synthesis. All of this plays a vital role in the normal functioning of the liver too. Dr. Joseph Salhab, a Florida-based gastroenterologist also once shared a list of top magnesium-rich foods he consumes to take care of his liver health. In the video he has mentioned that, according to studies, people who consume magnesium-rich foods have a lower risk of a fatty liver. This piece of information explores 9 vegetarian foods that are rich sources of magnesium and the right way of consuming them.

As per National Institutes of Health, the recommended amount of magnesium intake is mentioned below.
Birth to 6 months 30 mg
7–12 months 75 mg
1–3 years 80 mg
4–8 years 130 mg
9–13 years 240 mg
14–18 years male 410 mg
14–18 years female 360 mg
19–30 years male 400 mg
19–30 years female 310 mg
31–50 years male 420 mg
31–50 years female 320 mg
51+ years male 420 mg
51+ years female 320 mg

Also known as nature’s butter fruit, avocados are highly nutritious. They offer around 58 mg of magnesium per fruit. They are said to help boost metabolism, nerve function, and heart health. Avocados are also high in potassium, fibre, and monounsaturated fat that help reduce inflammation and promote nutrient absorption in an even, magnesium-replete diet.

How to consume: The most popular way of enjoying avocados is to mash and top them on toast along with salt, pepper, and microgreens. They can be used to make dip or one can add them to smoothies or shakes to gain maximum benefits.

As per USDA, one cup of cooked quinoa provides about 118 mg of magnesium. This grain is gluten-free and offers high levels of protein, fibre, and minerals. It supports energy production, bone growth, and digestive processes.

How to consume: The best way is to make quinoa salad along with leafy greens and nuts. One can also make pulao, where you simply replace regular rice with quinoa and add seasonal veggies along with minimal spices.

Bananas are one of the most common fruits consumed throughout the year and you will be surprised to know that they are rich in magnesium too. A medium banana contains around 32 mg of magnesium. They are also known for high potassium content that help maintain muscle function and reduce stress. They are also said to have natural sugars and fibre, which provide immediate and sustained energy, and the rich magnesium content helps assist with better sleeping, digestion, and liver health.

How to consume: While one can simply eat them as it is, they go really well in parfait, smoothies, shakes and even acai bowls.

As a rich source of magnesium, 100 gms of fresh tender leaves offer around 79 mg magnesium. Dr Josephs suggests consuming spinach 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: One can use them for salads along with a drizzle of olive oil, or, they also work well on top of casserole and pizzas with a drizzle of olive oil on top.

They are rich in fiber and magnesium and make for a good choice to keep the liver healthy, adds Dr Joseph in his video post. 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: One can use them to make a burrito bowl along with rice and other veggies. They also go well in wraps and quesadillas.

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 are best consumed as a snack in controlled portions or one can add them to cakes, cupcakes or smoothies and shakes to gain maximum benefits.

Dr. Joseph suggests consuming pumpkin seeds, which is one of the richest sources of magnesium. As per his post, combining with another rich source of magnesium like avocado is a healthy practice. As per a study, consuming pumpkin seeds helps reduce lipid accumulation in liver cells (hepatocytes), supporting their role in mitigating hepatic steatosis.
How to consume: One can simply add them on top of soups or salads. The salted ones can be consumed as a snack and one can also add them to smoothies and shakes.

Edamame is a healthy mix of protein and magnesium which 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: Simply steam them and add a dash of lemon, chili flakes, and garlic for a flavorful twist. One can also sauté shelled edamame with garlic, soy sauce, and sesame oil and enjoy as an evening snack.

In his post, he has mentioned that these nuts combine both vitamin E and magnesium, which are both great for a healthy liver. And if we go as per studies too, cashew nut intake also led to reductions in body fat, waist circumference, and improved cardiometabolic markers such as apo B and LDL cholesterol, which indirectly benefit liver health.
How to consume: One can consume them roasted with a pinch of salt as a snack or post-workout munchies. They can also be added to soups and salads.

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Disclaimer: The information provided in this article is meant for general knowledge only and should not be taken as medical advice. Always talk to your doctor before starting any new routine.