Foods Rich In Magnesium

foods rich in magnesium

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Do you know about magnesium? All of you know about the food that is rich in proteins, carbohydrates and, fat but today we are telling you about the sources of magnesium. The magnesium is very important mineral for the body which plays a vital role in maintaining heart rhythm, normal muscle, and construction of strong bones protects our healthy immune system, and nerve function. There are near about 300 biochemical reactions in the body performed by magnesium.

Magnesium is convoluted in the production of protein, and it contributes in the working of certain enzymes in the body. Magnesium is very important to get a healthy diet. In these articles, we are given you a list of common dietary sources of magnesium, and also describe the best uses of those sources. There are many diseases that results due to the deficiency of magnesium and they are as follows;

  • Muscle spasms,
  • Cerebral infarction,
  • Anxiety disorders,
  • Cardiovascular disease,
  • High blood pressure,
  • Migraines, osteoporosis, and
  • Diabetes.

Also, introducing too much magnesium normally causes diarrhea. Therefore be cautious. The recommended dose for magnesium is 400mg for adults.

Below mentioned USDA chart shows recommended dose of magnesium for every individual. They are as follows;

         Individual           Age   Recommended dose
  • Children


1-3 years old 80 milligrams
4-8 years old 130 milligrams
9-13 years old 240 milligrams 
14-18 years old (boys) 410 milligram
14-18 years old (girls) 360 milligrams 
  • Adult males
19-50 years old 400 milligram
  • Adult females
19-50 years old 310 milligrams 
  • Pregnant female
 N/A 360-400 milligrams 
  • Breastfeeding women
N/A 320-360 milligrams

Food Choices:

When you are thinking about to consume magnesium rich foods then the following question arises in front of you;

  • What types of foods or drinks should I use daily, to increase the magnesium ingestion or consumption?
  • How do I naturally make foods covering magnesium?
  • What vitamins and minerals do I take that could decrease magnesium absorption?

For example, when you choose the magnesium rich foods then think about the oxalate and phylate content of foods.

Now, we are given a chart that contains some example of food having different variety that shows the amount of magnesium content.

This is the USDA Nutrient Database for Standard References, Release 15 for Magnesium, Mg (mg)

Foods Rich in Magnesium     Serving Size  Magnesium (mg)


Whole grain cereal, ready-to-eat 3/4 cup 24 milligram
Spinach, cooked 1 cup 157 milligram
Plantain, raw 1 medium 66   milligram
Broccoli, raw 1 cup 22   milligram
Oysters 3 oz. 49   milligram
Nuts, peanuts 1 oz. 64   milligram
Beans, black 1 cup 120 milligram
Seeds, pumpkin and squash 1 oz. (142 seeds) 151 milligram
Tofu 1/4 block 37   milligram
Whole grain cereal, cooked 1 cup 56 milligram
Rockfish 1 fillet 51 milligram
Soy milk 1 cup 47 milligram


Foods Rich In Magnesium:

This is also known as ‘macro-mineral’. There are about six essential minerals and the magnesium is one of them and the body needs magnesium in large quantities. Try to involve as many foods amusing in magnesium in your diet if possible. Below is a list of foods that are rich in magnesium:

1.     Yellow corn:

The corn is very delicious as well as sweet and nutritious food that each person can enjoy. It is fully packed with proteins and fibers but slightly low in calories. One cup of sweet yellow corn offers half of the daily recommended amount of magnesium that means 211 mg of magnesium.

2.     Wild Rice:

Rice is a common and great food that is yummy as well as healthy in your diet. Rice contains many important minerals such as fiber, zinc, folate, and iron. You can also add wild rice with salmon or dried herbs for making delicious and healthy food. One cup of cooked wild rice gives you about 52 milligrams of magnesium

3.     Dates:

Everyone is familiar with the dates. Dates are composed of minerals and vitamins involving magnesium. It remains on the trees for numerous months before growing in adequate amount to consume. They are sweet in taste as well as very nutritious. If you eat 100 gm. Dates daily then you will get 43 milligrams of magnesium.

4.     Cooked spinach:

Spinach contains nearly about all the nutrients. You can eat this raw as well add into the salads also. But slightly cooking is best before eating to increase the amount of nutrients which your body needs. This is also a super food giving high health as well as the calorie portion is very low. One cup of cooked spinach will give you near about 157 milligrams of magnesium.

5.     Dry Roasted Soybeans:

There are many health benefits of soybeans and most of you know very well.     Soybeans are very nutritious legume containing high amount of amino acids, vitamins, fibers, and minerals having magnesium also. The soybeans are very helpful in maintaining a normal heart rhythm, building strong bones and muscles, and a strong immune system. Only half cup of roasted soybeans gives

196 milligrams of magnesium which covers the half of your daily need.

6.     Sunflower Seeds:

foods rich in magnesium

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The Sunflower seeds are packed with aromas and nutrients. The sunflower is very optimistic and beautiful. This is one of the sources of magnesium which is useful to build up strong bones. It also helps in the prevention of some types of cancer as well as decreases the symptoms of arthritis and asthma. If you consume half cup of the seeds then this will give you about 21% that means 83 milligrams of magnesium.

7. Dark chocolate:

Everybody knows about the bad effects of the dark chocolate, as it contains high amount of calories and sugar. But there are some good things also, the dark chocolate are composed of antioxidants, minerals and vitamins. The dark chocolate is beneficial for your heart, blood sugar, and brain. If you eat 1 bar of chocolate almost 1.45 ounces then you get 13 milligram of magnesium in your body.

8. Banana:

All fruits including banana is very best option as snacks or consume it in the breakfast because it contains many minerals and vitamin C, fiber and more. This is an exceptional energy boosting fruit that give you extra push for whole day. 1 average size banana provides 32 milligram of the magnesium along with potassium.

9. Baked beans:

If you want a healthy diet then you must add baked beans in your plate. These foods are rich in magnesium which is essential mineral for alleviation of chronic pain, strong bone, and decrease in cramps. When you consume one cup of baked beans it involves 68 milligrams of magnesium.

10. Whole milk:

The whole milk contains both calcium and magnesium that makes wonderful health. If you are getting sufficient amount of magnesium then it is very easy for your body to absorb calcium. The whole milk is very beneficial for your bones to stay healthy as well control osteoporosis. You can get 24 milligrams of magnesium by drinking one cup of whole milk.

11.            Wild Salmon:

Salmon is a great magnesium source as well as it contains Vitamin D, omega-3 fatty acids, Vitamin B-12, many nutrients and minerals. These maintain your body healthy. If you serve ½ fillets that mean 178 grams, then it includes 53 milligrams of magnesium.

12.            Dried Coriander:

The dried coriander is extensively used in Latin, Mediterranean and Asian kitchen. This is highly identified for nutty citrus taste which improves the aroma of your food.  It contains many nutrients and magnesium that adds into your meal. One tablespoon of dried coriander serves about 14 milligram of magnesium that covers 3% of your daily need.

13. Pumpkin Seeds:

Pumpkin seeds are a fully packed of Vitamin E, antioxidants, copper and magnesium. Do not bake these seeds more than 20 minutes; because there are chances for loss of some of the nutrients. If you like to eat half cup of baked pumpkin seeds then your body absorb 369 milligrams of magnesium which is equals to 100% of the recommended value for the day.

14.  Avocados:

Avocados are highly rich in magnesium and it also has many health benefits. They are very useful to control or inhibit heart diseases and strokes and growth of certain cancers. They are also very beneficial as they prevent us from lower cholesterol, cataracts and other diseases. 58 milligrams of magnesium are absorbed by eating only 1 avocado. It covers 15% of your daily recommended needs.

15. Oysters:

The oysters are seed food which mainly found in Middle Atlantic. Fish and shellfish are also in this category. Oysters are very good as well as powerful source of minerals and nutrients. You can eat this cooked, raw, or added to stew it is your choice. A serving of 3.5 ounces of oysters supplies up to 76 milligrams of magnesium. There is a requirement of fresh oysters to get these minerals.

16. Black-eyed Peas:

foods rich in magnesium

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The black eyed peas are recognized as the nutritional powerhouse as it contains potassium, iron, and high level of fiber. The black-eyed peas involve more amount of magnesium therefore if you need more magnesium in your diet, then use this. This is easily available and is very cheap also you can store this. One cup of black eyed peas provides 91 milligrams of magnesium about 23 5% of you daily recommended requirement.


Health benefits of magnesium:

 1. Magnesium avoids cardiovascular diseases:

This is one of the most significant profits of magnesium that it is related with dropping the danger of coronary heart infections. Recent studies suggested that the sufficient amount of magnesium intake can lowers the chances of heart strokes. Magnesium lack raises the risk of irregular heart rhythms that leads to difficulties after a heart attack. Consequently, consuming suggested amounts of magnesium nutritional additions may be helpful to the cardiovascular system.

2. Magnesium treats diabetes:

There are chances of having type-2 diabetes due to deficiency of magnesium in the body also it leads to severe diabetic retinopathy. Magnesium plays an important role in the carbohydrate metabolism which affects the discharge and activity of insulin; hence blood glucose levels are controlled. There is about 15 percent decrease in the risk of emerging type-2 diabetes observed when you take the full amount of magnesium into your diet as recommended.

3. Magnesium may inverse osteoporosis:

Research studies suggested that the bone mineral density is recovered by calcium supplemented with the addition of magnesium. Magnesium insufficiency modifies calcium metabolism as well as the hormones which control calcium, causing osteoporosis.

4. Magnesium controls high blood pressure (Hypertension):

Magnesium additions and a diet comprising of plenty of fruits and vegetables, that are best sources of magnesium and potassium are reliably related with depressing blood pressure. Therefore the magnesium plays an important role in controlling the high blood pressure.


So, these are the foods also the best sources of magnesium. I hope you will enjoy this article and this will be informative for you.


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