Foods That Are High in Magnesium

What is magnesium good for?

Magnesium is an essential mineral that is crucial for the normal functioning of the body. It helps with nerve and muscle health, as well as promoting heart health. Magnesium also helps regulate blood sugar levels, aids in digestion, and strengthens bones and teeth. Additionally, it is important for energy production, metabolism, protein synthesis, and DNA repair.

As such, a magnesium deficiency can lead to an array of health problems, including muscle cramps, fatigue, poor sleep quality, and depression. So it is important to maintain adequate levels of magnesium in the body for optimal health.

How much magnesium per day?

The recommended dietary allowance (RDA) for magnesium depends on age and gender. Adult men generally need around 400-420 mg of magnesium per day, while adult women usually need around 310-320 mg. Pregnant and lactating women need more, typically around 350-360 mg and 310-320 mg per day, respectively.

Good sources of magnesium are green leafy vegetables, legumes, nuts and seeds, fish, whole grains, dairy products, and fortified cereals. Taking magnesium supplements can also be helpful in achieving the recommended daily amount of magnesium.

Foods high in magnesium

Foods That Are High in Magnesium
  • Nuts and Seeds – Almonds, cashews, Brazil nuts, macadamia nuts, pumpkin seeds, sesame seeds, sunflower seeds, and flax seeds.
  • Dark Leafy Greens – Spinach, kale, and Swiss chard
  • Soymilk
  • Beans and Legumes – White beans, kidney beans, black beans, chickpeas
  • Whole Grains – Quinoa, buckwheat, millet, whole wheat bread
  • Bananas
  • Dairy products, such as yogurt and milk

Here is the amount of magnesium that each food provides:

Magnesium Food Serving SizeMagnesium Milligrams (mg)
Pumpkin seeds30g156
Chia seeds30g111
Boiled spinach½ cup78
Soymilk1 cup61
Cooked black beans½ cup60
Edamame, shelled½ cup50
Peanut butter2 tablespoons49
Baked potato with skin3.5 oz.43
Brown rice½ cup42
Fortified breakfast cereal1 serving42
Plain yogurt8 oz.42
Lima beans½ cup38
Oatmeal, instant1 packet36
Bananas1 medium32
Milk 1%1 cup28

Overall, magnesium is an essential nutrient that helps keep your body functioning properly. By eating a balanced diet rich in magnesium-containing foods and taking supplements if needed, you can ensure that your body has enough of this important mineral to stay healthy.

Article Sources 

  • Magnesium. National Institutes of Health (NIH) Office of Dietary Supplements (ODS). 2022

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