Magnesium is an essential mineral needed for basic human functions such as blood glucose control, blood pressure regulation, and nerve functioning.
Vegetables are, without question, the most nutrient dense food group and it is no surprise that they are also a great source of magnesium.
Vegetables high in magnesium include spinach, swiss chard, lima beans, acorn squash, artichokes, kale, peas, okra, sweet corn, and potatoes. The daily value (%DV) for magnesium is 420mg.
See the top 10 vegetables high in magnesium below, and for more, see the extended list of less common vegetables rich in magnesium.
|#1 Taro||17% DV (70mg) in 1 cup sliced|
|#2 Burdock Root||12% DV (49mg) in 1 cup|
|#3 Nopales||11% DV (45mg) in 1 cup sliced|
|#4 Fireweed Leaves||9% DV (36mg) in 1 cup|
|#5 Sweet Potato Leaves||7% DV (31mg) in 1 cup chopped|
|#6 Parsley||7% DV (30mg) in 1 cup chopped|
|#7 Purslane||7% DV (29mg) in 1 cup|
|#8 Beet Greens||6% DV (27mg) in 1 cup raw|
|#9 Sweet Potato Leaves||6% DV (25mg) in 1 cup chopped|
|#10 Garden Cress||5% DV (19mg) in 1 cup|
|#11 Amaranth Leaves||4% DV (15mg) in 1 cup|
|#12 Spirulina||3% DV (14mg) in 1 tbsp|
|#13 Wakame Seaweed||3% DV (11mg) in 2 tbsp (1/8 cup)|