Magnesium Rich Foods

The daily recommended amount of magnesium for an adult is 300-350mg. 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. Ref: Click Here

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

The Role of Magnesium

Calcium metabolism

Control of blood pressure

Cardiovascular disease

Diabetes

Metabolism of carbohydrates

etc.

Here is a list of common fruits and the amount of magnesium and calcium that they contain.

Calcium and Magnesium Content in 4 Ounces (100g) of some common fruits

Calcium mg

Magnesium mg

Apple

7.1

6.4

Banana

8.7

36.0

Blueberry

10.0

2.4

Cherry

8.0

8.0

Currant

29.0

13.0

Elderberry

35.0

Orange

42.0

14.0

Peach

7.8

9.2

Pear

10.0

7.8

Raspberry

40.0

30.0

Strawberry

26.0

15.0

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