Magnesium Rich Foods – Good Sources of Magnesium
Magnesium is an essential mineral for human nutrition. Magnesium in the body serves several important metabolic functions. It plays a role in the production and transport of energy. It is also important for the contraction and relaxation of muscles. Magnesium is involved in the synthesis of protein, and it assists in the functioning of certain enzymes in the body. Learn more about the many health benefits of magnesium.
According to recent USDA surveys, the average intake of magnesium by women 19 to 50 years of age was about 74 percent of the RDA. Men of the same age got about 94 percent of the recommended amount. About 50 percent of women had intakes below 70 percent of their RDA.
Recommended Daily Requirements of Magnesium:
- 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 milligrams
- 14-18 years old (girls): 360 milligrams
- Adult females: 310 milligrams
- Pregnancy: 360-400 milligrams
- Breastfeeding women: 320-360 milligrams
- Adult males: 400 milligram
Learn more about the health risks of magnesium deficiency
What Foods are High in Magnesium?
Green vegetables such as spinach are good sources of magnesium because the center of the chlorophyll molecule (which gives green vegetables their color) contains magnesium. Some beans, peas, nuts, seeds, and whole, unrefined grains are also good sources of magnesium.
You should note that refined grains are generally low in magnesium. When white flour is processed, the magnesium rich germ and bran are removed. Bread made from whole grain wheat flour provides more magnesium than bread made from white refined flour. Tap water can be a source of magnesium, but the amount varies according to the water supply. Water that naturally contains more minerals is described as “hard”. “Hard” water usually contains more magnesium than “soft” water.
List of Magnesium Rich Foods
Try to include as many foods rich in magnesium in your diet as possible, and supplement the shortfall with AlgaeCal, a natural source of magnesium, calcium and many other minerals you need. Below is a list of foods that are a good source of magnesium.
| Foods High in Magnesium | Serving Size | Magnesium (mg) |
| Beans, black | 1 cup | 120 |
| Broccoli, raw | 1 cup | 22 |
| Halibut | 1/2 fillet | 170 |
| Nuts, peanuts | 1 oz | 64 |
| Okra, frozen | 1 cup | 94 |
| Oysters | 3 oz | 49 |
| Plantain, raw | 1 medium | 66 |
| Rockfish | 1 fillet | 51 |
| Scallop | 6 large | 55 |
| Seeds, pumpkin and squash | 1 oz (142 seeds) | 151 |
| Soy milk | 1 cup | 47 |
| Spinach, cooked | 1 cup | 157 |
| Tofu | 1/4 block | 37 |
| Whole grain cereal, ready-to-eat | 3/4 cup | 24 |
| Whole grain cereal, cooked | 1 cup | 56 |
| Whole wheat bread | 1 slice | 24 |
USDA Nutrient Database for Standard References, Release 15 for Magnesium, Mg (mg)
AlgaeCal Plus
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To find out how much magnesium you are getting from your diet try our bone health calculator If you are not getting enough magnesium in your diet, you may need magnesium supplementation. Learn more about AlgaeCal Plus |
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