Magnesium sources

Good magnesium sources include whole grains, nuts, soybeans, avocados, beans, corn, lemons and dark green leafy vegetables, as magnesium forms part of the green pigment, chlorophyll. Meat is rich in magnesium but it also contains calcium, phosphate and protein which reduce the amount of available magnesium.

Flour refining, rice polishing, sugar extraction from molasses and other methods of food processing remove almost all the magnesium from these foods. Modern food production has reduced the average magnesium intake from 400 mg per day to 300 mg per day over the last 70 years.

Magnesium sourcesDrinking water is an important source of magnesium, especially in hard water areas, and is usually better absorbed than magnesium from food.

 

 

 

Food

Amount

Magnesium (mg)

Almonds

1/2 cup

200

Buckwheat

1/2 cup

186

Cashew nuts

1/2 cup

169

Wheat bran

1/2 cup

168

Spinach, boiled

1 cup

148

Soybeans, cooked

1 cup

141

Wheatgerm

1/2 cup

130

Peanuts

1/2 cup

124

Baked beans

1 cup

105

Beet greens

1 cup

92.2

Halibut, baked

85g

87.0

Black-eyed peas, cooked

1 cup

81.7

Brown rice, cooked

1 cup

79.8

Kidney beans, canned

1 cup

75.1

Chickpeas, cooked

1 cup

74.1

Artichokes, steamed

1 artichoke

72.0

Green peas

1 cup

58.9

Apricots, dried

1 cup

58.0

Oatmeal, cooked

1 cup

53.2

Sweetcorn

1 cup

49.4

Raisins

1 cup

45.6

Wholewheat spaghetti, cooked

1 cup

39.9

Avocado

1/2 avocado

35.0

 
 
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Other Minerals:

Boron
Calcium
Chromium
Cobalt
Copper
Electrolytes
Potassium
Sodium
Chloride
Fluoride
Iodine
Magnesium
Manganese
Molybdenum
Nickel
Phosphorus
Selenium
Silicon
Sulfur
Vanadium
Zinc