Magnesium Rich Foods | Magnesium Rich Foods: The List

Magnesium Rich Foods: The List

Magnesium Rich Foods - See the Pumpkin Seeds?

Magnesium Rich Foods - See the Pumpkin Seeds?

Scroll down for the straight list of foods that offer the most magnesium per serving.
Magnesium in the body serves several important functions, including energy and enzymes:

* Muscle control, and relaxation
* Assisting DNA and other enzymes that act as genetic building blocks
* Distribution and creation of human energy
* The production of protein
* Magnesium is essential for calcium to work properly in the body

People have experience dramatic changes in their quality of life after correcting magnesium deficiencies. The best thing about magnesium rich foods is that it is virtually impossible to overdose on magnesium this way, as the body very efficiently processes magnesium from food sources. Most dietary magnesium comes fromĀ  dark green, leafy vegetables such as spinach and even broccoli

. Other foods that are good sources of magnesium:

* Fruits or vegetables (such as bananas, dried apricots, and avocados)

* Nuts (such as almonds and cashews)

* Peas and beans (legumes), seeds

* Soy products (such as soy flour and tofu)

* Whole grains (such as brown rice and millet)
From the USDA nutrient database comes the details:

From the
USDA Nutrient Database
USDA
NDB
Ref. #
Food Group Magnes.
per
measure
mgs
Weight
grams
Common
Measure
Notes
.
FISH – Broiled
15037

Halibut

91 85 3 oz. -
15221

Tuna

54 85 3 oz. Yellowfin, fresh, cooked
.
FRUITS
11008

Artichokes

101 168 1 cup -
09040

Banana

34 118 1 med. -
09094

Figs, dried

44 76 4 figs (doubled – more reasonable)
.
GRAINS
20005

Barley, pearled, raw

158 200 1 cup -
20011

Buckwheat flour

301 120 1 cup Whole-groat
20033

Oat Bran, raw

221 94 1 cup -
20037

Rice, brown

84 195 1 cup -
20080

Wheat Flour, whole

166 120 1 cup -
.
JUICES
09294

Prune juice

36 256 1 cup -
.
DAIRY
01095

Milk, canned, condensed

80 306 1 cup Sweetened
01117

Yogurt, low fat

39 227 8 oz. 12 grams of protein/ ounce
.
NUTS
12061

Almonds

156 56 2 oz. (doubled – more reasonable)
12078

Brazil nuts

128 56 2 oz. (doubled – more reasonable)
12585

Cashews

148 56 2 oz. (doubled – more reasonable)
12147

Pine nuts

132 56 2 oz. (doubled – more reasonable)
.
VEGETABLES
(All cooked)
11008

Artichoke

101 168 1 cup -
16006

Beans, baked

81 254 1 cup -
16015

Beans, Black

120 172 1 cup -
16034

Beans, Kidney, canned

72 256 1 cup -
16072

Beans, Lima

81 188 1 cup -
16038

Beans, navy

107 182 1 cup -
16043

Beans, Pinto

94 171 1 cup -
16103

Beans, refried

83 252 1 cup -
16051

Beans, white

134 262 1 cup -
11087

Beet Greens

98 144 1 cup -
11093

Broccoli, frozen

37 184 1 cup -
16057

Chickpeas

79 164 1 cup Garbanzo beans
20020

Cornmeal

155 138 1 cup -
11192

Cowpeas

86 165 1 cup Black-eyed peas
16070

Lentils

71 198 1 cup -
11281

Okra, cooked

94 184 1 cup -
11299

Parsnips

45 156 1 cup -
11313

Peas, frozen

46 160 1 cup -
11424

Pumpkin, canned

56 245 1 cup -
12516

Pumpkin Seeds

151 28 1 oz. -
11451

Soybeans

108 180 1 cup -
11461

Spinach, canned

163 214 1 cup -
11458

Spinach, cooked

157 180 1 cup -
11642

Squash, Summer

43 180 1 cup -
11512

Sweet Potatoes, canned

56 255 1 cup with the skin
11674

Potatoes

57 202 1 potato most is in the skin
11546

Tomato, paste

134 262 1 cup -
Over 100 mg. in BOLD RED

Side Effects

Side effects from excess magnesium are rare as the body removes theĀ  excess. Magnesium excess almost always will occur only when taken in the form of magnesium supplements.

Magnesium deficiency symptoms may include (categorized by severity of deficiency):

* Anorexia
* Apathy
* Confusion
* Tiredness
* Insomnia
* Irritability
* Twitching
* Poor memory
* Reduced ability to learn

More severe cases include:

* Cardiovascular fluctuations
* Rapid heartbeat

* Continued muscle contraction
* Delirium
* Numbness
* Hallucinations
* Tingling



wordpress membership website - wordpress membership site - cloak affiliate link - vga capture cards - encode php - self help forum - affiliate link cloaker plugin - self help women - self development - corporate leadership training - membership site for women - forum for women -

Share and Enjoy:
  • Digg
  • del.icio.us
  • Facebook
  • NewsVine
  • Reddit
  • StumbleUpon
  • YahooMyWeb
  • Google Bookmarks
  • Yahoo! Buzz
  • TwitThis
  • Live
  • LinkedIn
  • Pownce
  • MySpace