Top Food Sources For Magnesium
There are dozens of food sources containing high levels of magnesium that can be easily integrated into your diet. From fruits and vegetables to grains, you’ll find that eating small portions of these magnesium-rich foods each day will easily satisfy your recommended daily allowance. Magnesium is essential to more than 300 biochemical reactions in the human body. It affects critical areas such heart rhythm, blood sugar and metabolism. The importance of magnesium as part of your diet cannot be overemphasized.
Below is an overview of healthy and enjoyable food sources, along with the number of milligrams of magnesium they contain, to help supplement your diet.
Fruits
- 1/4 cup seedless raisins, 25 mg
- 1 medium banana, 30 mg
Vegetables
- 1/2 cup cooked, 75 mg
- 1 medium potato, baked with skin, 50 mg
- 1/2 cup avocado, 35 mg
Grains
- 1/2 cup brown long-grained rooked rice, 40 mg
- 3/4 cup bran flakes, 40 mg
- 1 cup instant oatmeal, 55 mg
Nuts & Legumes
- 1/2 cup cooked lentils, 35 mg
- 2 Tbsp peanut butter, 50 mg
- 1 oz. dry roasted cashews, 75 mg
Meat & Fish
- 3 oz. cooked halibut, 90 mg
- 1/2 can tuna, 28 mg
Dairy
- 8 oz. plain, skim yogurt, 45 mg
- 1 cup whole milk, 24 mg
Desserts
- 4 oz. chocolate pudding, 24 mg
- 1.5 oz. milk chocolate candy bar, 28 mg
What is the recommended daily allowance of magnesium?
The National Institute of Health suggests the following amounts of magnesium intake per day:
* For adult males: 400-420mg per day
* For adult females: 310-320mg per day
* If pregnant: 350-360mg per day
* If lactating: 310-320mg per day
Tips For Preparing Food
1. Do not overcook foods such as green vegetables, as that reduces the amount of nutrients. This means cooking food in the shortest time needed and with as little water as possible.
2. Cooked vegetables weigh more so be sure to consume these magnesium-rich foods based on the weight of the cooked item.
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