Best Vegan Sources Of Magnesium

Vegan Diet Plans
Vegan Diet Plans
Vegan Diet Plans
Vegan Diet Plans

Magnesium is a very important mineral that plays a major role in many body functions. Clinical studies reveal that magnesium is inevitable in the case of many chemical reactions in the human body. Therefore, it is important to eat more magnesium-rich foods to keep up good health. Discussed below are a few of the magnesium-rich plant foods that can be included in vegan diet plans.

Whole Grains 

Whole grains like oats, barley, wheat, quinoa, etc. are rich in many healthy minerals, including magnesium. It was found that around 65 mg of magnesium is present in just a one-ounce serving of dry buckwheat. Apart from magnesium, whole grains are packed with nutrients like selenium, fiber, protein, B vitamins, etc. Some recent studies have shown that eating whole grains regularly can decrease the risk of heart disease.


Seeds contain many essential nutrients and they are extremely healthy. Some of the most nutritional seeds are pumpkin seeds, hemp seeds, flax seeds, etc. You will get around 150 mg of magnesium from just one ounce of pumpkin seeds, which is around 37 % of your daily magnesium requirement. The high fiber content in seeds makes it the ideal component for enhancing digestive health.


Tofu is made from condensed soy milk and it is one of the most popular plant-based milk out there. It is high in minerals like magnesium, selenium, iron, calcium, and manganese. You can derive 53 mg magnesium from merely a 100 gram serving of tofu. Some researchers are optimistic that the daily consumption of tofu can reduce the risk of stomach cancer.


A few popular legumes are soybeans, peas, lentils, chickpeas, etc. Along with several healthy nutrients, legumes contain high amounts of magnesium. A single cup of cooked black beans provides 120 mg of magnesium, which is around 30 % of the daily requirement. Dieticians and health experts often recommend you to add more legumes to your vegan meal because they are high in fiber, which helps in lowering blood cholesterol levels and improve blood sugar control.


Almonds, Brazil nuts, cashews, etc. are excellent sources of magnesium. You will get 82 mg of magnesium from just one ounce of cashews. They are also rich in fiber and monounsaturated fats, which makes them excellent for blood sugar control in people with diabetes.


This delicious, nutritious fruit is an excellent source of magnesium. You will get 58 mg of magnesium from an average-sized avocado. It also contains other healthy nutrients like vitamin K, potassium, and B vitamins.