Foods High In Magnesium... Do You Know The Magnesium Rich Foods?

Foods high in magnesium are quite abundant, so it should be relatively easy to find some foods that you can add to your daily diet, even if you have food sensitivities. Foods with a high water content may lose their magnesium during cooking.

Bananas Are A Good Source Of Magnesium
Bananas Are A Good Source Of Magnesium

This is a mineral that many vegans become deficient in, so make sure that if you are on a vegetarian diet to include whole grains where possible.

Make sure you get enough magnesium, as it helps muscle pain, assists you to sleep better and aids fatigue.

There are a number of foods high in magnesium in the cereals, but even the medium sources are still very valuable. If you can combine foods with higher and lower magnesium so that you can ensure you get your daily RDA of magnesium.

Foods High In Magnesium... Meat and Fish

Magnesium is beneficial for the health of everyone, as it is classified as an essential nutrient mineral. This is because your body needs it to ensure healthy function. One of the reasons many people are deficient in this mineral is that it is water soluble.

It is of value to eat as much unprocessed food as possible, especially the cereals, as the bran contains quite a lot of the magnesium. There are a number of magnesium rich foods in all categories of food, which you can see in the tables below.

Check out the list of common protein sources of foods with magnesium in, that you may choose to increase in your diet. If you are vegan or vegetarian look further down the page for other non-animal sources of protein that also contain magnesium.

Food ~ Meat & Fish
Amount
Magnesium (mg)
Halibut
3 ounces
90
Oysters
3 ounces
50
Tuna
3 ounces
55
Beef ground
3 ounces
21
Beef steak
3 ounces
26
Chicken breast
3 ounces
23
Turkey breast
3 ounces
19

Foods High In Magnesium... Cereals & Dairy

For adult males the RDA... (recommended daily amount)... is 400-420mg and for females 310-320mg. Note: As you age the amount needed will increase, and this will be related to health issues you may have that make a higher amount necessary.

There are a number of extremely valuable advantages to having adequate magnesium if you have health problems such as fatigue and muscle pain, migraines, premenstrual syndrome, stress or anxiety. It is particularly important to make sure you have sufficient in your diet if you suffer from symptoms of magnesium deficiency or have seasonal allergies, asthma, allergies or sensitivities.

By including a few of the foods with magnesium in them in your diet at every meal you should be able to reach the RDA amount fairly easily. If you start your day with a combination of foods high in magnesium, such as cereal with some type of milk you will get a good head start. If you look at the chart below, you may notice that there are quite a few cereals that are magnesium rich foods.

If you are on a gluten free diet, add in rice bran or millet to your breakfast to boost your magnesium, with some type of milk where possible. All types of milk contain this valuable mineral, and are valuable sources of magnesium.

Many people think of milk as just cow or goat milk, but remember that soy milk, rice milk or almond milk are also valuable sources of this mineral. More people are now making their own almond milk, from fresh organic raw almonds. Almonds and other nuts are on the list further down the page that has information on nuts and seeds.

Food ~ Cereals & Dairy
Amount
Magnesium (mg)
Oat bran
1 cup
220
Cornmeal
1 cup
154
Millet
1 cup
106
Rice ~ Brown
1 cup
80
Wheat Bran Flakes
1 cup
80
Oatmeal
1 cup
55
Shredded Wheat
2 biscuits
55
Barley ~ pearl
1 cup
50
Wheat Bran
2 Tabs
45
Soy Milk
1 cup
47
Yoghurt ~ Skim Milk
1 cup - 8 fl ozs
45
Almond Milk
1 cup
36
Wheat Germ
2 Tabs
36
Bread ~ Wheat
1 slice
25
Whole Cow Milk
1 cup
24

Foods High In Magnesium... Fruit and Vegetables

It is beneficial to steam your vegetables quickly and cook with only a minimum amount of water, to avoid loss of magnesium. In many cases... depending on the way you cook vegetables, you can lose quite a lot of the magnesium during the cooking process.

Kiwi Fruit are a source of magnesium and potassium
Kiwi Fruit are a good way to get enough magnesium

Baking vegetables such as fresh potatoes and sweet potatoes can help to conserve the minerals.

Fresh fruits that contain magnesium that are not on the list include apples, apricots, grapefruit, cantaloupes and figs... all of which contains some magnesium.

These fruits eaten raw will not suffer any loss of magnesium in the cooking process so are highly beneficial to add in when possible.

Note at the top of the list the fruits that contain this mineral and are eaten raw... including raw avocados, raisins, banana and kiwi fruit. Avocados are high in many vitamins and minerals so this is a valuable food to add to your diet for a number of reasons, not just because it contains magnesium.

Food ~ Fruit and Vegetables
Amount
Magnesium (mg)
Avocado
1 medium
90
Raisins
1 cup
50
Banana
1 medium
33
Kiwi Fruit
1 medium
24
Seaweed Spirulina
3 ounces
167
Soybeans cooked
1 cup
150
Spinach Frozen cooked
1 cup
150
Swiss Chard
1 cup
150
Beans white
1 cup
133
Tomato Paste
1 cup
133
Seaweed kelp
3 ounces
104
Peas black-eyed
1 cup
90
Baked Beans Vegetarian
1 cup
80
Chickpeas
1 cup
79
Tofu
1/2 block
75
Kidney Beans
1 cup
70
Pinto Beans
1 cup
70
Sweet Potato
1 cup
60
Pumpkin
1 cup
56
Potato baked
1 medium size
50
Broccoli cooked
1 cup
37

Foods High In Magnesium... Nuts And Seeds

Notwithstanding that peanuts do contain magnesium, I have left them off the list, as these are foods that are known allergens that quite a lot of people have reactions to, so they are best not eaten if you are allergic or sensitive.

Almonds Are A Good Source of
Magnesium and Zinc
Almonds Are A Good Source of Magnesium

The good thing about the nuts and seeds on this list, is that many of these are also foods high in zinc, so you can help to prevent or treat both a magnesium deficiency and zinc deficiency symptoms at the same time by adding in some of the nuts to your diet.

Another mineral that nuts are also high in is potassium, and with the prevalence of stress and adrenal fatigue syndrome... increasing your dietary potassium could be helpful.

Potassium deficiency symptoms are now becoming more known about, as these health issues become so common. There are many benefits of potassium for overall health.... so you will be happy to discover that many nuts are also potassium rich food sources and will be helpful to aid you if you are deficient.

They are a good food to snack on between meals, and can be helpful as they do not need cooking, so will not lose any of their magnesium by having to be cooked. They are also a good source of protein if you find it hard to get adequate protein in your diet.

Food ~ Nuts & Seeds
Amount
Zinc (mg)
Pumpkin Seeds
1 ounce
151
Almonds
1 ounce or 23 whole nuts
80
Cashews
1 ounce
75
Pine Nuts
1 ounce
66
Brazil Nuts
1 ounce or 6 whole nuts
64
Walnuts
1 ounce
57
Hazelnuts, filberts
1 ounce
49
Sesame Seeds or Tahini
1 ounce
32
Dried Coconut
1 ounce
26

Foods High In Magnesium...

If you find because of your health problems or allergies of sensitivities to foods that you are unable to get enough magnesium it may be of benefit to use one of the good quality magnesium supplements. If you are taking vitamins supplements with minerals, many contain good amounts of this mineral.

There are a number of different natural vitamin supplements you can use, so if you feel you need more of this valuable mineral you may choose to take a magnesium supplement. There are many benefits of magnesium for good health, especially if you have bad allergies... so do you best to include as many foods high in magnesium in your diet.

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