Magnesium Rich Foods: The List

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 from  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)

UNDERLINED BLUE FOODS LINK TO RECIPES:

 

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
Click for recipes!	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
Click for recipes!	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)
Click for recipes!	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	-
Click for recipes!	Spinach, canned	163	214	1 cup	-
Click for recipes!	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 the  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