Recommended pages

  • Vitamin D Rich Foods

  • If you want to prevent or treat osteoporosis in as natural way as possible, you will be pleased to know that I now have an Android App available - OsteoTrack.

    Get it on Google Play


    What foods are rich in Magnesium?

    Along with calcium and Vitamin D one of the key nutrients that plays a role in maintaining healthy bones is Magnesium. Although there are many vitamin supplements available that include magnesium, it is fairly easy to get the necessary amounts naturally through eating magnesium rich foods such as beans, nuts, seeds, broccoli, spinach, fish, bread and and whole grain cereals.

    Here is a list of foods along with their magnesium content.

    List of Magnesium content in various foods

     

    Magnesium Rich Foods
    Food
    Quantity
    Magnesium content in mg
    Nuts and Seeds
    Almonds
    100g
    260
    Brazil Nuts
    100g
    390
    Cashew Nuts
    100g
    280
    Peanuts
    100g
    256
    Peanut Butter
    1 Tablespoon
    25
    Pine Nuts
    100g
    235
    Pumpkin seeds
    100g
    600
    Fish
    Halibut
    100g
    107
    Oyster
    100g
    66
    Rock Fish
    1 fillet
    50
    Scallops
    1 dozen
    110
    Tuna
    100g
    64
    Grains
    Barley
    100g
    80
    Brown Rice
    100g
    43
    Buckwheat Flour
    100g
    250
    Cornmeal
    100g
    112
    Oats
    100g
    235
    Whole Wheat Flour
    100g
    139
    Whole Wheat Bread
    1 slice
    25
    Beans
    Beans, Black
    100g
    70
    Beans, White
    100g
    52
    Beans, Pinto
    100g
    55
    Beans, Navy
    100g
    59
    Chickpeas
    100g
    48
    Lentils
    100g
    36
    Tofu
    100g
    148
    Soybeans
    100g
    60
    Other Vegetables
    Artichokes
    100g
    60
    Banana
    100g (medium)
    29
    Baked Potato
    Medium
    50
    Broccoli
    100g
    20
    Dried Figs
    100g
    58
    Okra
    100g
    51
    Spinach
    100g
    76
    Milk Products
    Milk
    100ml
    11
    Yogurt
    100ml
    17

    Why do you need magnesium in the diet?

    With regards to osteoporosis magnesium is known to play a role in calcium metabolism, and it also has an impact upon hormones that control calcium regulation. Studies has shown that people who consume adequate amounts of magnesium tend to have higher bone mineral density than those who have low intakes of magnesium. Therefore eating magnesium rich foods is thought to be beneficial to people who have been diagnosed with osteopenia or osteoporosis.

    In addition to its role in the bone cycle, magnesium has also been shown to play a positive role in the control of blood pressure; cardiovascular disease; and is especially important with regards to people who have diabetes, as it is involved in the metabolism of carbohydrates.

    How much magnesium to take

    The daily recommended amount of magnesium for an adult is 350mg in the USA and 300mg in the EU.

    Like with other minerals such as calcium it is important not to take too much in the form of supplements. Indeed in the USA there is no upper limit recommended for dietary magnesium but they caution against taking high quantities in the form of supplements. Side effects of high doses of magnesium supplements include loss of appetite, weakness in the muscles, diarrhea, low blood pressure, and nausea.