• Drying concentrates magnesium and other nutrients, making many dried herbs richer sources than their fresh counterparts.
• Herbs alone won’t meet your magnesium needs, but they can contribute to your daily intake.
• Adding herbs to meals throughout the day is an easy way to boost flavor, antioxidants, and magnesium.

Most adults need about 310-420 milligrams of magnesium per day. People who are pregnant may need more.

Although dried herbs can be concentrated sources of magnesium, they are usually eaten in small amounts. They won’t replace foods like nuts, seeds, and legumes, but using herbs regularly can still help increase your intake while adding flavor and antioxidants to meals.

1. Dried Coriander Leaf

Magnesium content: 694 milligrams (mg) per 100 grams (g)

Dried coriander leaf, also called cilantro, is one of the herbs highest in magnesium. This is partly because drying removes most of the water, making the nutrients more concentrated.

It also provides vitamins C and K, potassium, and plant compounds that help protect cells from damage.

Dried coriander leaf has a citrusy flavor and works well in soups, curries, rice dishes, and salsa.

2. Freeze-Dried Chives

Magnesium content: 640 mg per 100 g

In addition to magnesium, chives provide vitamins A, C, and K, plus potassium and iron. They also contain sulfur compounds that have anti-inflammatory and antimicrobial properties.

Chives add a mild onion-like flavor to eggs, potatoes, soups, dips, and salads. Freeze-dried chives are more concentrated than fresh chives, so they contain more nutrients in a smaller amount.

3. Ground Sage

Magnesium content: 428 mg per 100 g

Ground sage is another magnesium-rich herb. It also provides vitamin K and small amounts of calcium, iron, and potassium. Like other herbs, sage contains antioxidant compounds that help protect cells from damage.

Sage has an earthy, savory flavor that pairs well with poultry, roasted vegetables, beans, soups, and stuffing.

4. Fresh Basil

Magnesium content: 64 mg per 100 g

Fresh basil is a popular herb used in pesto, pasta dishes, salads, sandwiches, and tomato-based recipes.

Along with magnesium, basil provides vitamins A and K, as well as antioxidant compounds such as rosmarinic acid. Research suggests rosmarinic acid may have antiviral and anti-inflammatory properties and could offer benefits for ulcers and arthritis.

5. Fresh Spearmint

Magnesium content: 63 mg per 100 g

Spearmint is known for its refreshing flavor and aroma. Like basil, spearmint provides rosmarinic acid and other antioxidant compounds. It has also been studied for its potential to ease nausea and digestive discomfort.

Try adding spearmint to tea, smoothies, yogurt, fruit salads, and grain dishes for a small magnesium boost.

6. Fresh Dill Weed

Magnesium content: 55 mg per 100 g

Dill weed has a fresh, slightly sweet flavor and offers magnesium along with vitamins A and C.

It pairs well with fish, potatoes, vegetables, soups, and yogurt-based sauces. For the best flavor, add dill near the end of cooking or use it fresh as a garnish.

7. Dried Chervil

Magnesium content: 130 milligrams per 100 g

Chervil is a delicate herb often used in French cooking. It has a mild flavor that is similar to parsley with a hint of licorice.

In addition to magnesium, chervil provides vitamin C and antioxidant compounds. Try it in egg dishes, seafood, vegetables, soups, and sauces.

How To Boost Your Magnesium Intake With Herbs and Spices

Here are a few ways to use herbs and spices to add small amounts of magnesium to your meals:

• Add dried herbs like coriander, sage, chives, or chervil to soups, stews, roasted vegetables, and grain dishes.
• Use fresh herbs like basil, dill, parsley, or spearmint in salads, sauces, smoothies, and yogurt-based dips.
• Sprinkle herbs on meals before serving to add flavor, antioxidants, and small amounts of magnesium.
• Make spearmint tea by steeping fresh or dried spearmint leaves in hot water.
• Use herbs and spices to season food in place of some salt when possible.
• Pair herbs with higher-magnesium foods, such as beans, lentils, nuts, seeds, whole grains, and leafy greens.

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Kristina Dawson