Which of the Following Foods are Good Sources of Magnesium?

Which of the Following Foods are Good Sources of Magnesium? Magnesium is an abundant mineral in the body.  Magnesium is naturally present in many foods, and it is added to other food products. Magnesium is available as a dietary supplement and it is present in some medicines (such as antacids and laxatives). Almonds, pumpkin seeds, and spinach are very high in magnesium.


 Magnesium is a cofactor in more than 300 enzyme systems that regulate diverse biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. The following foods are a good source of magnesium.

Foods High In Magnesium List

 

 

Sources of Magnesium (mg) per
serving

Percent

DV*

Almonds, dry roasted, 1 ounce 80 20
Spinach, boiled, ½ cup 78 20
Cashews, dry roasted, 1 ounce 74 19
Peanuts, oil roasted, ¼ cup 63 16
Cereal, shredded wheat, 2 large biscuits 61 15
Soymilk, plain or vanilla, 1 cup 61 15
Black beans, cooked, ½ cup 60 15
Edamame, shelled, cooked, ½ cup 50 13
Peanut butter, smooth, 2 tablespoons 49 12
Bread, whole wheat, 2 slices 46 12
Avocado, cubed, 1 cup 44 11
Potato, baked with skin, 3.5 ounces 43 11
Rice, brown, cooked, ½ cup 42 11
Yogurt, plain, low fat, 8 ounces 42 11
Breakfast cereals, fortified with 10% of the DV for magnesium 40 10
Oatmeal, instant, 1 packet 36 9
Kidney beans, canned, ½ cup 35 9
Banana, 1 medium 32 8
Salmon, Atlantic, farmed, cooked, 3 ounces 26 7
Milk, 1 cup 24–27 6–7
Halibut, cooked, 3 ounces 24 6
Raisins, ½ cup 23 6
Chicken breast, roasted, 3 ounces 22 6
Beef, ground, 90% lean, pan broiled, 3 ounces 20 5
Broccoli, chopped and cooked, ½ cup 12 3
Rice, white, cooked, ½ cup 10 3
Apple, 1 medium 9 2
Carrot, raw, 1 medium 7 2

Why Are People Magnesium Deficit?

Magnesium food sources do not have as much magnesium because of the deficiency of nutrients in the soil.  Many people have magnesium deficits because of chronic diseases, medications, inadequate diets, and processed foods.

Certain individuals will need to supplement with magnesium in order to prevent suboptimal magnesium deficiency, especially if trying to obtain an optimal magnesium status to prevent chronic disease.

Low magnesium is especially associated with heart disease and diabetes.

The status of magnesium in the body is controlled by the kidneys. Even if the kidneys are working well, the body might pull magnesium from the bone, muscles, and organs in order to maintain serum levels. Therefore, serum levels of magnesium are not accurate.

Heavy metals and a lack of minerals in the soil contribute to magnesium deficiency.

Magnesium Supplements

If people are unable to eat the required amount of foods, supplements are an excellent idea. This article talks about the different types of magnesium supplements.


I can’t stress enough the importance of eating a diet high in magnesium. However, just know that the way the vegetable and fruits are farmed in today’s time, the soil is stripped of nutrients. Therefore, the crops are stripped of vital nutrients.

This is the recommended daily allowance of magnesium table:

Table 1: Recommended Dietary Allowances (RDAs) for Magnesium [1]
Age Male Female Pregnancy Lactation
Birth to 6 months 30 mg* 30 mg*
7–12 months 75 mg* 75 mg*
1–3 years 80 mg 80 mg
4–8 years 130 mg 130 mg
9–13 years 240 mg 240 mg
14–18 years 410 mg 360 mg 400 mg 360 mg
19–30 years 400 mg 310 mg 350 mg 310 mg
31–50 years 420 mg 320 mg 360 mg 320 mg
51+ years 420 mg 320 mg

References:

https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

https://medlineplus.gov/ency/article/002423.htm