List of Foods High in Magnesium

List of Foods High in Magnesium
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From the surveys recently made by USDA, women between 19 and 50 years old are taking in magnesium approximately 74% of the recommended daily allowance while men in the same age bracket take about 94% of the mineral.

Green Vegetables

Green vegetables are good sources of magnesium because chlorophyll, which is responsible in giving the plants its color, is rich in magnesium.

  • 1 cup boiled spinach contains 156.6 mg
  • 2 teaspoons of dried and ground basil contains 12.68 mg
  • 1 cup cooked summer squash contains 43.2 mg
  • 1 cup boiled mustard greens contains 21 mg
  • 1 cup cooked turnip greens contains 31.68 mg
  • 1 cup boiled collard greens contains 32.3 mg
  • 1 cup boiled cauliflower contains 11.16 mg
  • cup boiled, shredded cabbage contains 12 mg

Seafoods

Shrimp, tuna, halibut and salmon are very good sources of magnesium.

  • 4 ounces baked or broiled yellowfin tuna contains 72.58 mg
  • 4 ounces baked or broiled chinook salmon contains 138.35 mg
  • 4 ounces steamed or broiled shrimp contains 38.56 mg
  • 3 ounces cooked halibut contains 90 mg

Seeds

  • 1/4 cup raw pumpkin seeds contains 184.58 mg

  • 2 tablespoons of flaxseeds contains 70.14 mg

  • 1/4 cup raw sunflower seeds contains 127.44 mg

  • 1/4 cup sesame seeds contains 126.36 mg

Fruits

  • 1 cup strawberries contains 14.4 mg
  • 1 cup diced watermelon contains 16.72 mg
  • 1 cup raspberries contains 22.14 mg

Magnesium Facts

  • The fourth most abundant mineral in the body is magnesium. It is essential in human nutrition as it serves vital metabolic functions. It has a role in energy production and its transportation. It is also vital in muscle activity. Magnesium is also part of protein synthesis and aids in the function of some enzymes.

  • One can reap many health benefits from regular intake of foods rich in magnesium. According to the National Institutes of Health (NIH), magnesium has a close association with osteoporosis, hypertension, diabetes, and cardiovascular diseases.

  • Osteoporosis may develop from having insufficient amounts of magnesium in the body. Magnesium has a role in the metabolism of calcium and to the hormones regulating calcium. Several studies have shown that regular intake of magnesium-rich foods can enhance bone density.

  • Hypertension or high blood pressure is also affected by magnesium. By eating fruits and vegetables high in magnesium and potassium, blood pressure can be decreased.

  • Magnesium is essential in the metabolism of carbohydrates, and it can also influence insulin’s activity and production. Insulin is the hormone responsible in maintaining the level of glucose in the blood. Deficiency in magnesium can worsen the resistance to insulin, eventually leading to hyperglycemia and diabetes.

  • Studies have shown that high levels of magnesium in the blood can reduce the risk of developing coronary heart disease. Low amounts can increase abnormal heart activities.

  • Men 19 to 30 years old need about 400 mg of magnesium daily, and about 420 mg per day for those 31 years old and above.

  • Women 19 to 30 years old need about 310 mg of magnesium daily, and about 320 mg per day for those 31 years old and above.

References

EDIS: Facts about Magnesium

WHFoods.org: Magnesium