Top 9 Foods High in Magnesium

in Overall Health by

Magnesium is an essential nutrient needed to maintain:

-Normal muscle and nerve function

-A healthy immune system

-Normal heart rhythm

-Strong bones (prevent osteoporosis)

Magnesium is also involved in at least 300 biochemical reactions in the body. A deficiency in magnesium leads to symptoms including (but not limited to):

-Muscle cramps and spasms

-Cardiovascular disease

-Diabetes

-High blood pressure

-Anxiety disorders

-Migraines

-Osteoporosis

-Cerebral infarction.

The current recommended daily value (DV) is 400mg.

1: Dark Leafy Greens (Raw Spinach)

-79mg of Magnesium in 100g (20% DV)

-1 Cup Raw (30g) contains 24mg (6% DV)

-1 Cup Cooked (180g) contains 157mg (39% DV)

Other Greens High in Magnesium (%DV per cup cooked):

-Swiss Chard (38%)

-Kale (19%)

2: Nuts and Seeds (Squash and Pumpkin Seeds)

-534mg of Magnesium in 100g (134% DV)

-1/2 Cup (113g) contains 606mg (152% DV)

-1 Ounce (28g) contains 150mg (37% DV)

Other Nuts and Seeds High in Magnesium (%DV per 1/2 cup):

-Sesame Seeds (63%)

-Brazil Nuts (63%)

-Almonds (48%)

-Cashews (44% DV)

-Pine nuts (43%)

-Mixed Nuts (39%)

-Peanuts (31%)

-Pecans (17%)

-Walnuts (16%)

3: Fish (Mackerel)

-97mg Magnesium in 100g (24% DV)

-One 3oz fillet (85g) contains 82mg (21% DV)

Other Fish High in Magnesium (%DV per 3oz fillet (85g)):

-Pollock (18% DV)

-Turbot (14% DV)

-Tuna (14% DV)

-Most other fish at an average of 8% DV

4: Beans and Lentils

-86mg Magnesium in 100g (22% DV)
-One Cup cooked contains 148mg (37% DV)

Other Beans and Lentils High in Magnesium (%DV per cup cooked):

-White Beans (28%)

-French Beans (25%)

-Black-eyed Peas (23%)

-Kidney Beans (21%)

-Chickpeas (Garbanzo) (20%)

-Lentils (18%)

-Pinto Beans (16%)

5: Whole Grains (Brown Rice)

-44mg Magnesium in 100g (11% DV)

-One Cup cooked contains 86mg (21% DV)

Other Whole Grains High in Magnesium (%DV per cup cooked):

-Quinoa (30%)

-Millet (19%)

-Bulgur (15%)

-Buckwheat (13%)

-Wild Rice (13%)

-Whole Wheat Pasta (11%)

-Barley (9%)

-Oats (7%)

6: Avocado

-29mg Magnesium in 100g (7% DV)

-1 Avocado contains 58mg (15% DV)

-1/2 Cup Pureed contains 33mg (9% DV)

7: Bananas

-27mg Magnesium in 100g (7% DV)

-One medium banana contains 32mg (8% DV)

-One Cup of sliced banana contains 41mg (10% DV)

8: Dried Fruit (Figs)

-68mg Magnesium in 100g (17% DV)

-1/2 Cup contains 51mg (13% DV)

-1 Fig (8g) contains 5mg (1% DV)

Other Dried Fruit High in Magnesium (%DV per 1/2 cup):

-Prunes (11%)

-Apricots (10%)

-Dates (8%)

-Raisins (7%)

9: Dark Chocolate

-327mg Magnesium in 100g (82% DV)

-One 29g square contains 95mg (24% DV)

-One Cup grated (132g) contains 432mg (108% DV)

Sources include: http://www.healthaliciousness.com

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