10 Magnesium-Rich Foods to Eat on Keto

Your body requires all kinds of vitamins and minerals to function properly.

One of which is magnesium!

This abundant mineral in our bodies play a role in maintaining proper muscle movement and nerve function, helps in keeping a healthy immune system, build strong bones [1], the list goes on…

so don’t neglect yourself by not getting enough!

It’s especially important to get enough magnesium when transitioning into a low-carb, high-fat diet like keto!

Why is it especially important, you ask?

Well, our body will naturally start excreting water and electrolytes at a much higher rate.

In this article:

We’re going to run through ten excellent sources for magnesium so can stay on a healthy path in your keto journey.

#1 Dark Leafy Greens

These include vegetables like kale, spinach, and collard greens, all of which are incredibly healthy in their own right, but can also provide a nice boost in magnesium.

A 5 oz serving (144g) will deliver about 110 to 130 mg of magnesium.

#2 Mackerel

Mackerel is the perfect food for the keto diet. It’s high in omega-3 fatty acids, it’s hearty, low carb, and comes packed with magnesium.

A 4 oz (112g) serving contains 85 mg of magnesium.

#3 Cashews

While they have slightly more carbs per serving than brazil nuts and almonds, cashews are a great source for magnesium.

1 oz contains 81 mg of magnesium.

#4 Pine Nuts

Pine nuts are a great staple for keto dieters, as they’re very low carb, have a unique taste, used in many dishes, and house an abundant amount of magnesium.

One ounce alone has 70 mg of magnesium, making it the perfect keto snack.

#5 Almonds

Almonds are another magnesium-rich snack you can at home or on the go. A serving size of just 1 oz will deliver 75 mg of magnesium.

Additionally, almonds are packed with other great nutrients, such as vitamin E.

Related: Delicious Chocolate-Covered Almond Keto Smoothie

#6 Avocado

This creamy and delicious fruit is a nutritional powerhouse, so don’t be surprised if you find it at the top of virtually every list that has to do with healthy eating.

1 whole avocado contains 58 mg of magnesium.

#7 Salmon

Salmon is another tasty and nutritious fish that’s also magnesium-rich. Half a filet (198g) contains not only zero carbs, but about 53 mg of magnesium.

#8 Dark Chocolate/Cacao

Chocolate lovers rejoice! Dark chocolate is not only a nice, low-carb treat, but it also packs a ton of nutrients, healthy fat, and minerals.

A single 1oz serving (28g) of cacao will give you 91.6 mg of magnesium. Just be careful to read labels to ensure the dark chocolate you buy has a high percentage of cacao rather than sugar.

#9 Brazil Nuts

These or one of the best nuts to eat on the keto diet. Not only are they super low in carbs and high in healthy fats, but are also rich in magnesium.

1 oz serving (28g) will get you 106 mg.

#10 Flaxseed

Flaxseed is packed with a variety of health benefits, such as decreasing blood pressure and aiding in digestion, they are also a great source for magnesium.

1 tablespoon (7g) of flaxseed has 27 mg of magnesium.

 

Related:

Top 3 Micronutrient Deficiencies On The Keto Diet (And How To Avoid Them)

References

[1] Glasdam SM, Glasdam S, Peters GH. The Importance of Magnesium in the Human Body: A Systematic Literature Review. Adv Clin Chem. 2016;73:169-93. doi: 10.1016/bs.acc.2015.10.002. Epub 2016 Jan 13.

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Jessica Cotzin is a freelance writer, web developer, and avid traveler. Born and raised in South Florida, she graduated with a Bachelor’s Degree in Multi-Media Journalism from Florida Atlantic University and currently resides in Miami Beach. Her passions lie in reading great literature and traveling the world, bumping blindly into new adventures.

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