List of Magnesium Rich Foods

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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.