Magnesium Rich Foods: The List

Scroll down for the straight list of foods that offer the most magnesium per serving. 

Recipe Type of Food Portion Magnesium in milligrams
No recipe yet Halibut (broiled) 85 cup 91
No recipe yet Tuna (cooked) 85 54
Click for Recipe! Artichokes 168 101
No recipe yet Banana (boiled, drained) 118 34
No recipe yet Figs (gried) 76 44
No recipe yet Barley (pearled, raw) 200 158
No recipe yet Buckwheat flour (whole groat) 120 301
No recipe yet Oat Bran (raw) 94 (1 cup) 221
No recipe yet Rice (brown) 195 (1 cup) 84
No recipe yet Wheat flour (whole) 120 (1 cup) 166
No recipe yet Prune Juice (boiled) 256 36
No recipe yet Milk (canned, condensed) 306 (1 cup) 80
No recipe yet Yogurt (low fat) 227 (1 cup) 39
Click for recipe! Almonds 56 156
No recipe yet Brasil Nuts 56 128
No recipe yet Cashews 56 148
No recipe yet Pine Nuts 56 132
Click for recipe! Artichoke 168 101
No recipe yet Beans (baked) 81 254
No recipe yet Beans (black) 172 120
No recipe yet Beans (navy) 182 107
No recipe yet Beans (pinto) 171 94
No recipe yet Beans (refried) 252 83
No recipe yet Beans (kidney) 256 72
No recipe yet Beans (white) 262 134
No recipe yet Beet Greens 144 98
No recipe yet Broccoli (frozen) 184 37
No recipe yet Garbanzo Beans 164 79
No recipe yet Lentils 198 71
No recipe yet Okra (cooked) 184 94
No recipe yet Peas (frozen) 160 46
No recipe yet Pumpkin (canned) 245 56
No recipe yet Pumpkin Seeds 28 151
No recipe yet Soy Beans 180 108
Click for recipe! Spinach (canned) 214 163
Click for recipe! Spinach (cooked) 180 157
No recipe yet Summer Squash 180 43
No recipe yet Sweet Potatoes (canned) 255 56
No recipe yet Potatoes 202 57
No recipe yet Tomato Paste 262 134


Links to full USDA lists of potassium content in foods:
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)


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

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