14 Foods High In Magnesium

Magnesium is a super important mineral that’s involved in hundreds of chemical reactions in the body.

It will help extract energy from your food.

It helps create and repair DNA, it’s also involved in the relaxation of muscles removing lactic acid and helping to send blood sugar into the muscle and it helps regulate your neurotransmitters helping your brain to function effectively.

Magnesium also plays a big part in bone health, helping thyroid’s production of calcitonin.

Calcitonin works as a bone-preserver and helps regulate the parathyroid hormone that regulates bone breakdown.

Doctor and published author Carolyn Dean calls magnesium “the missing link to total health”.

The bad news is many people aren’t getting enough.

With an estimated 48% of Americans with a magnesium deficiency not eating enough can lead to problems like muscle cramps, fatigue, irregular heartbeat, osteoporosis and even mental problems.  

The average modern diet has around 175 mg of magnesium a day. This is down from an average 500 mg a day in the 1900’s.  Most people are just not getting enough magnesium in their diet.

No balanced diet can be complete without magnesium-rich foods.

Magnesium is thought of as a minor nutrient, but it plays such a major role in overall health that it’s vital to almost every function and tissue in the body.

The typical reasons for magnesium deficiencies are poor nutrition, medications or gut problems.

In general, foods with dietary fiber are usually magnesium foods.

Here are 14 foods high in magnesium

Spinach… Dark, leafy greens are rich in nutrients, and spinach is packed with a wide range of vitamins and minerals. 100 grams serving is only 23 calories and packed with vitamin A (59% DV), vitamin B1, B2, B3, B6, B9, vitamin C (34%DV), vitamin E (13%), and vitamin K (460%).

You also get calcium, iron, magnesium, manganese, phosphorus, potassium, sodium, zinc. You’re getting 22% of your daily magnesium with a 100 gram serving.

Quinoa… 100 g cooked provides around 120 calories and is a source of manganese and phosphorus and a moderate source of dietary fiber, folate, and the dietary minerals, iron, zinc, and magnesium. You’re getting 55% of your daily magnesium with a 100 gram serving.

Also, it’s gluten-free and easy to digest.

Almonds… The almond is packed with vitamins and minerals, 100 grams will give you 20% of your DV of B vitamins riboflavin and niacin, vitamin E, and the essential minerals calcium, iron, magnesium, manganese, phosphorus, and zinc. You’re getting 75% of your daily magnesium with a 100 gram serving.

They are also rich in fiber, monounsaturated fats, and polyunsaturated fat which may lower LDL cholesterol.

Cashews… 100-gram serving is around 553 calories and you get 67% of your daily requirement of total fats, 36% of your daily protein, 13% of dietary fiber and 11% of carbohydrates. Cashews nuts are packed with copper and magnesium, thiamin, vitamin B6 and vitamin k (32% DV).

They also contain Iron, potassium, zinc, and selenium. You get 82% of your daily magnesium with a 100 gram serving.

Around 6% of people have allergic reactions.  The reactions are usually started by the proteins found in the nuts, and cooking does not remove these proteins.

Black Beans. … 100 gram serving provides 132 calories and 21% of your daily B1, 5% of your daily B2, 5% of your B6 and 37% of your daily B9 and 6% of your vitamin E. Packed into black beans is also iron (16%), magnesium (20%), phosphorus (20%), potassium (8%), sodium (16%) and zinc (12%).

Kale… You get 49 calories in a 100 gram serving and huge amounts of vitamin K. One 100gram serving is 671% of your vitamin k DV. It’s also 145% of your daily requirement for vitamin C, 63% DV for vitamin A, 35% of B9, 21% of B6 and 18% of B5.

It’s also packed with calcium, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, zinc. You get 13% of your daily magnesium with a 100 gram serving.

Dark Chocolate… Yes chocolate, dark chocolate. The majority of dark chocolates have over 70% cocoa. Cocoa is an antioxidant that has been shown to lower blood pressure and cholesterol.

It’s also been shown to improve mental cognition. 100g will give you 64% of your daily magnesium requirement, 92% of your daily iron, 44% phosphorus and 35% of your daily zinc intake. You also get 29% of your daily vitamin b6, but 100g of dark chocolate is around 647 calories.

Pumpkin seeds… 100 gram serving is a whopping 574 calories, but you also get 155% of daily magnesium intake and 80% of your daily zinc intake. Pumpkin seeds also have 62% of your DV for iron, 30% of B3, 14% B9, 13% B2.  

Banana… 100 gram serving is only 89 calories and a banana will deliver 8% of your daily magnesium and 8% of your daily potassium. You also get 31% of your vitamin B6 and 10% of your vitamin C and 7% of B5.

Blackcurrant… Only 63 calories in a 100 gram serving and you also get 218% of your daily vitamin C. Blackcurrant’s also have 12% of your DV for iron and 7% for magnesium.

Chickpeas… are nutrient-dense and provide protein, fiber and minerals. 100 gram serving is 164 calories and that will give you 14% of your daily magnesium, 22% of your daily iron, 16% of your daily zinc, 43% of vitamin B9, 11% B6 and 10% of vitamin B1.

Brazil nuts… 100 grams of brazil nuts is 650 calories, while this is high, brazil nuts are full of minerals and vitamins.

A 100 gram serving gives you 106% of your daily magnesium, 43% of your daily zinc, 19% of daily iron, 16% of your daily calcium, 54% of B1 and 38% of your vitamin E. Selenium found in brazil nuts has also been found to improve male fertility.

Brown Rice… 100 grams of brown rice is 370 calories and that would give you 40% of your daily magnesium, 33% of daily selenium, 21% of your daily zinc, 39% B6, 35% B1, 34% B4 and 30% of your daily vitamin B5.  

Tuna… is a great source of omega 3 fatty acids and is packed with protein. 100 grams of tuna is 200 calories and from that you get 9% of your daily magnesium, 9% of your daily zinc, 11% iron and 45% of your daily vitamin D.  

It can be difficult to get enough magnesium through your diet, but these foods will help. If you can’t eat enough of these foods you can always use a magnesium supplement.

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BIO:

CarlMarl writes for WhatDoesTestosteroneDo.org, Where he explains what does testosterone do to your sex drive… body fat… bone mass…  brain… energy levels… muscle & immune function… and highlights natural approaches to low testosterone issues. He is passionate about health related topics and loves to walk outdoors.



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