Magnesium Rich Foods List

Magnesium is one of the most important minerals needed for human nutrition as it serves various metabolic functions in the body.

For example, magnesium plays a major role in the transportation and production of energy and is also vital for the relaxation and contraction of the muscles.

This mineral is also involved in the bodily process known as protein synthesis, and assists in the functioning of different enzymes in the body.

Magnesium Health Benefits

Some of the health benefits of magnesium include the following:

  1. Absorption of minerals. Magnesium aids the body to have an improve metabolism while helping in the absorption of vital minerals such as calcium, potassium, sodium and phosphorus. Consumption of magnesium will help in the proper absorption of other minerals.
  2. Prevents high blood pressure. Health experts recommend patients who are suffering from high blood pressure to have sufficient amount of magnesium in their daily diet, due to the fact that magnesium reduces the risk of high blood pressure and regulates it to go to its normal level.
  3. Heart attack. Magnesium deficiency might cause heart attack which is why it is essential to be included to one’s diet on a regular basis.
  4. Relieves constipation. Water-soluble magnesium supplements as well as foods that are highly rich in magnesium can help a person be relieved from constipation.

Recommended Daily Requirements of Magnesium

Children: 1 to 3 years 80 milligrams
4 to 8 years 130 milligrams
9 to 13 years 240 milligrams
14 to 18 years (girls) 360 milligrams
14 to 18 years (boys) 410 milligrams
Adult Females: 19 years and above 310 milligrams
31 years and above 320 milligrams
Pregnant 350-400 milligrams
Lactating women 310-360 milligrams
Adult Males: 19 years to 30 400 milligrams
31 years and above 420 milligrams

Magnesium Rich Food List

Eating food listed on this magnesium rich foods list may help in gaining the nutrients needed for the maintenance of bone strength, and in lowering blood pressure.

Magnesium rich foods SERVINGS(1 cup ≈ 240ml)(1 oz ≈ 28 grams) AMOUNT (mg)
Spinach, boiled 1 cup 157
Swiss chard, boiled 1 cup 151
Kelp ¼ cup 24
Summer squash, cooked, slices 1 cup 43
Turnip greens, cooked 1 cup 32
Pumpkin seeds, raw ¼ cup 185
Broccoli, steamed 1 cup 39
Blackstrap molasses 2 tsp. 29
Halibut, baked/broiled 4 oz. 121
Kale, boiled 1 cup 23
Ginger root 1 oz. 12
Collard greens, boiled 1 cup 32
Celery, raw 1 cup 13
Sesame seeds ¼ cup 126
Black beans, cooked 1 cup 120
Scallops, baked/broiled 4 oz. 77
Almonds, dry roasted ¼ cup 98
Pinto beans, cooked 1 cup 94
Asparagus, boiled 1 cup 18
Tofu, raw 4 oz. 34
Wheat, bulgur, cooked 1 cup 58
Brown rice, cooked 1 cup 83
Oats, whole grain, cooked 1 cup 56
Kidney beans, cooked 1 cup 79
Raspberries 1 cup 22
Carrots, raw 1 cup 18
Strawberries 1 cup 14

 References and Recommended Reading

Office of Dietary Supplements; Magnesium Rich Foods; Linus Pauling.