المصدر 24 - Magnesium is one of the most essential minerals your body needs — yet almost half of adults don’t get enough of it.

This powerful nutrient supports energy production, muscle function, heart health, blood sugar control, and even better sleep.

Luckily, you don’t need supplements to get more magnesium.

Many everyday vegetables are naturally rich in this vital mineral, making it easy to boost your intake through simple meals and snacks.

Here are seven vegetables that are especially high in magnesium — and how adding them to your diet can significantly improve your overall health.

1. Spinach

Spinach is one of the highest magnesium-rich vegetables you can eat — a true nutritional powerhouse.

Why it’s healthy:

Contains an impressive amount of magnesium

High in iron, vitamin K, vitamin A, and antioxidants

Low in calories and rich in fiber

Health benefits:

Supports healthy muscle and nerve function

Helps regulate blood pressure

Improves energy levels

Protects eyesight

How to eat it:

Add fresh spinach to salads

Blend into smoothies

Sauté with garlic

Add to omelets or pasta dishes

Pro tip:

Lightly steaming spinach preserves more magnesium than boiling it.

2. Swiss Chard

Swiss chard is another leafy green loaded with magnesium and other essential minerals.

Why it’s healthy:

Rich in magnesium, potassium, and calcium

Contains antioxidants like beta-carotene and lutein

Supports bone and cardiovascular health

Health benefits:

Helps maintain strong muscles

Balances blood pressure

Reduces inflammation

Supports healthy digestion

How to eat it:

Use the leaves in wraps or sandwiches

Sauté with olive oil and lemon

Add to stews or stir-fries

Pro tip:

Chard stems are edible too — chop and cook them a few minutes longer than the leaves.

3. Beet Greens

Most people throw away beet greens without knowing they’re more nutritious than the beetroot itself.

Why they’re healthy:

Rich in magnesium, calcium, and iron

High in vitamin C and antioxidants

Excellent source of fiber

Health benefits:

Supports blood circulation

Strengthens bones

Improves digestion

Helps detoxify the body

How to eat them:

Add to salads for a fresh, earthy taste

Sauté with onions and olive oil

Mix into soups or grain bowls

Pro tip:

Choose fresh beet greens — they wilt quickly, so cook them within 1–2 days.

4. Edamame (Young Soybeans)

Edamame is a vegetable-like legume that’s extremely nutrient-dense and rich in plant protein.

Why it’s healthy:

High in magnesium, iron, and plant-based protein

Rich in isoflavones (antioxidants linked to heart health)

Low in calories, high in fiber

Health benefits:

Supports muscle recovery

Improves heart health

Helps regulate blood sugar

Boosts metabolism

How to eat it:

Enjoy boiled edamame with sea salt

Add shelled edamame to salads

Blend into hummus for extra protein

Pro tip:

Edamame is one of the easiest snacks for quick magnesium — one cup gives a huge boost.

5. Okra

Okra is a popular vegetable in Middle Eastern, African, and South Asian cuisines — and it’s packed with magnesium.

Why it’s healthy:

Rich in magnesium and vitamin C

Contains antioxidants and soluble fiber

Helps maintain healthy blood sugar levels

Health benefits:

Supports digestive health

Reduces cholesterol

Strengthens immunity

Protects the heart

How to eat it:

Add to stews or soups

Roast in the oven with spices

Stir-fry with tomatoes and garlic

Pro tip:

To reduce okra’s “slimy” texture, cook it at high heat or combine it with acidic ingredients like tomatoes or lemon.

6. Green Beans

Green beans are a simple, widely available vegetable that provides a decent amount of magnesium.

Why they’re healthy:

Rich in magnesium and manganese

Low in calories

High in fiber and antioxidants

Health benefits:

Supports metabolism

Improves bone strength

Helps regulate blood sugar

Reduces inflammation

How to eat them:

Steam or sauté with butter and garlic

Add to salads for crunch

Mix into casseroles or pasta dishes

Pro tip:

Choose bright, firm green beans — they’re fresher and contain more nutrients.

7. Artichokes

Artichokes may not be the most common vegetable in home kitchens, but they offer exceptional nutritional value.

Why they’re healthy:

Rich in magnesium, potassium, and fiber

Contains antioxidants that support liver health

Excellent for digestive health

Health benefits:

Reduces bad cholesterol

Supports liver detoxification

Improves digestion and gut bacteria

Enhances heart health

How to eat them:

Steam whole and dip leaves in olive oil

Add marinated artichokes to salads

Mix into pasta dishes

Pro tip:

Artichokes are one of the highest antioxidant vegetables — perfect for boosting overall health.

Bonus: Why Magnesium Matters

Magnesium supports more than 300 biochemical processes in the body.

Getting enough can help with:

Better sleep

Lower stress levels

Improved blood sugar control

Muscle recovery

Stronger bones

Better circulation

Vegetables are one of the cleanest, safest ways to boost magnesium naturally.