Top 11 magnesium-rich foods to help increase height

Besides calcium, magnesium is also a mineral that has a great impact on bone growth and height. Regularly supplementing with magnesium-rich foods will help promote rapid bone length, effective height growth and good health. Discover the top 10 most magnesium-rich foods in the following article of

Magnesium is an extremely important trace element for the body. It participates in the structure of cells, membranes, supports cellular respiration, synthesizes proteins, synthesizes ATP, etc. Besides, magnesium minerals also activate about 300 enzymes that metabolize proteins and lipids. glucose, thereby helping the body have enough energy to function and grow physically.

For the skeletal system and height, Magnesium is present in the structure of bones, resists bone aging, and regulates the activity of hormones, including growth hormone. Magnesium also regulates bone density, promotes bones to absorb calcium more effectively, thereby maintaining bone strength and promoting long bones.

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A 28g serving of magnesium contains about 64 mg of magnesium, or 16% of the recommended daily intake of magnesium. Dark chocolate also contains a lot of iron, copper, manganese, and fiber, all of which are beneficial for the skeletal system and digestion.

Dark chocolate has long been known as the top brain food, rich in tryptophan – the precursor amino acid to serotonin, the brain impulse transmitter that brings positive emotions and happiness. Supplementing with dark chocolate in reasonable amounts improves blood flow to the brain, which is beneficial for memory and concentration. Chocolate also protects the brain from free radical damage by neutralizing free radicals, preventing premature aging of brain cells.


An average avocado has about 58 mg of magnesium , or 15% of the recommended amount. Therefore, eating avocado regularly reduces the risk of magnesium deficiency, and provides many important nutrients: Potassium, vitamin K, B vitamins, healthy fats, vitamin C, iron, fiber.. Avocados are also Fruit is very good for the cardiovascular system, reducing inflammation, anti-oxidants, lowering cholesterol levels, promoting health and preventing premature aging.


Almonds, cashews, sunflower seeds, flax seeds, pumpkin seeds … are in the group of nuts with high magnesium content. A 28g serving of cashew nuts contains 82 mg of magnesium, a serving of almonds contains 76.5 mg of magnesium. In addition to magnesium, the above nuts also have protein, monounsaturated fat, fiber, vitamin E, phosphorus, Copper, manganese, selenium have the effect of promoting health, providing energy for the body, anti-oxidant by neutralizing free radicals, supporting weight loss, reducing the risk of cardiovascular disease, stroke …

You should regularly use nuts as snacks to protect health, beauty and effectively improve height.


Tofu is an indispensable food in the menu of vegetarians. This is considered a safe and healthy natural source of protein. In addition to protein, tofu also contains zinc, iron, potassium, abundant calcium, phosphorus, fat, folate and especially magnesium. A block of tofu weighing about 122g adds about 65 mg of magnesium. Eating tofu regularly can prevent cardiovascular disease, reduce the risk of cancer, prevent diabetes, improve kidney function, reduce menopausal symptoms and protect the brain.

Depending on your taste, you can use tofu to prepare dishes: Steamed tofu with shrimp, tofu with salted egg sauce, minced meat soup tofu, fried tofu with lemongrass and chili, braised meat with tofu …

Whole grains

Whole grains including wheat, barley, oats, buckwheat, quinoa provide great natural nutrients for health: Plant protein, starch, vitamins C, E, B6, nutrients fiber, iron, calcium, potassium, unsaturated fat. Whole grains contain abundant magnesium content up to 78mg / 100g. Regular use of whole grains is very good for the cardiovascular system, reducing blood cholesterol levels, supporting digestion, losing weight, overcoming diabetes …

The high content of minerals, vitamins, especially calcium and magnesium in whole grains puts this food in the top of foods that help improve bone health and is good for the height development of children and adolescents. .


Salmon is one of the healthiest superfoods. The nutritional content in salmon is very high, especially beneficial for growing children, pregnant and lactating women, and the elderly to help improve health and prevent diseases. In salmon, there are essential nutrients: Protein, vitamin A, calcium, vitamin B12, vitamin C, iron, vitamin B6, Omega 3 fatty acids.

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If you are looking to increase the amount of magnesium in your body, salmon is also a great suggestion for you. One piece of salmon filet about 178g contains 53 mg of magnesium. Regularly eating salmon is very good for the digestive system, muscle development, supports brain activity, reduces the risk of stroke, good for eyes …


Mackerel is a fatty, oily fish with high nutritional value: Fat, protein, vitamin A, calcium, vitamin D, vitamin B12, iron, vitamin B6, potassium. 100g of mackerel contains about 60 mg of magnesium.

Fat in mackerel is a beneficial fat including omega-3 fatty acids, DHA and EPA, which are very beneficial for the brain and cardiovascular system, helping children develop brains well, improve cognitive loss, dementia intelligence in the elderly. Eating mackerel helps prevent anemia, reduce symptoms of fatigue, vision disorders, and reduce the risk of diabetes.

Some people with sensitive terrain may have an allergic reaction when eating mackerel with symptoms: Shortness of breath, swelling of the tongue, diarrhea, nausea, etc. The cause is usually due to histamine poisoning because mackerel has natural histamine content. is quite high, the content of this substance increases faster if the fish is spoiled. Therefore, when buying mackerel, you should choose fresh fish to make the dish more palatable and minimize the risk of histamine poisoning.


One large banana contains about 37 mg of magnesium. Therefore, eating bananas is also one of the effective ways to supplement the necessary amount of Magnesium for the body.

In addition to magnesium, bananas are also famous for being rich in potassium, which helps reduce blood pressure and the risk of heart disease, good for male physiology. Other nutrients in bananas: Vitamin A, Calcium, vitamin C, iron, vitamin B6, protein, fiber, natural sugar.



Among green vegetables, spinach, also known as spinach, is highly valued for its nutritional value. This vegetable is rich in calcium to help strengthen bones and promote rapid bone growth, improving height quickly. Besides, spinach also contains high magnesium content. 1 small cup of spinach contains up to 157mg of magnesium. Adding spinach to the nutritional menu reduces the risk of stroke, cardiovascular disease, good for the immune system, bright eyes, supports good digestion thanks to the following ingredients: Vitamin C, vitamin D, vitamin E, fiber, iron, zinc…


Although they are all broccoli, broccoli has many times more nutritional value than cauliflower. This vegetable contains up to 21 mg of magnesium in a 100g serving. In addition, broccoli is also rich in calcium, vitamin A, vitamin C, vitamin B6, iron, protein, fiber, natural sugar… Adding broccoli to the nutritional menu helps prevent cell growth cancer, effective cancer prevention, lower cholesterol levels thereby reducing the risk of cardiovascular disease, enhancing vision, good for skin.


According to the USDA, fat-free or low-fat yogurt is an excellent source of magnesium: An estimated 32 mg (7.6% DV) in just one 6-oz container. Yogurt is also high in protein (9.7 g for 19.4 percent DV). Previous research has shown that high-protein meals can make you feel fuller for longer, which can help you eat fewer calories, ultimately leading to weight loss. Combine yogurt with fiber-rich fruit for an easy and healthy breakfast.

Hopefully, the top 11 magnesium-rich foods above have helped you understand the nutritional value of some healthy foods, so that you can have a plan to build a scientific eating menu that will help improve your height. quickly to confidently do what you like.