Magnesium is an essential mineral required by the body for maintaining
normal muscle and nerve function, keeping a healthy immune system,
maintaining heart rhythm, and building strong bones. Magnesium is also
involved in at least 300 biochemical reactions in the body. A deficiency
in magnesium can lead to muscle spasms, cardiovascular disease,
diabetes, high blood pressure, anxiety disorders, migraines,
osteoporosis, and cerebral infarction. Conversely, consuming too much
magnesium typically causes diarrhea as the body attempts to excrete the
excess. The current DV for magnesium is 400mg.
Here are 10 food types rich Magnesium so take a look and incorporate a few into your own diet;
#1: Bran (Rice, Wheat, and Oat)
Rice, Wheat, and Oat bran are great additions to breads and breakfast cereals like
oats,
rye, and
buckwheat.
One cup of crude rice bran contains 922mg of magnesium (230% DV) which is 781mg (195% DV) per 100 gram serving.
Crude wheat bran contains 354mg of magnesium (89% DV) per cup, or 611mg (153% DV) per 100 gram serving.
Crude oat bran contains 220mg of magnesium (55% DV) per cup, or 235mg magnesium (59% DV) per 100 gram serving.
Click to see complete nutrition facts.
#2: Dried Herbs
Dried herbs are packed with vitamins and a healthy addition to almost any meal. Dried Coriander provides the
most magnesium with 694mg (174% DV) per 100 gram serving, or 14mg (3% DV) per tablespoon. It is followed
by Chives (160% DV), Spearmint (151% DV), Dill (112% DV), Sage (107% DV), Basil (106% DV), and Savory (95% DV).
Click to see complete nutrition facts.
#3: Squash, Pumpkin, and Watermelon Seeds (Dried or Roasted)
Great as a snack or in a salad, pumpkin, squash, and watermelon seeds are packed with magnesium.
Squash and pumpkin seeds provide 535 mg of magnesium (134% DV) per 100 gram serving, or 738mg (185% DV) per cup. Watermelon seeds provide 515mg (129% DV) of magnesium per 100 gram serving, or 556mg (139% DV) per cup. Click to see complete nutrition facts.
#4: Cocoa Powder (Dark Chocolate)
Dark chocolate is becoming more popular and with good reason, long regarded as junk food dark chocolate
is packed with vitamins and conferred health benefits. Cocoa powder provides 499mg of magnesium (125% DV) per 100
gram serving or 429mg (107% DV) per cup. Dark baking chocolate provides 327mg per 100 gram serving (82% DV), or
95mg (24% DV) per square, and a typical chocolate candy
bar provides 63mg of magnesium (16% DV) per 100 gram serving or 28mg (7% DV) per bar.
Click to see complete nutrition facts.
#5: Flax, Sesame Seeds, and Sesame Butter (Tahini)
Flax and Sesame seeds are a great source of heart healthy oils and also provide a good source
of magnesium. Flax seeds provide 392mg (92% DV) per 100 gram serving or 39mg (10% DV) per tablespoon.
Sesame seeds provide 351mg (88% DV) per 100 gram serving, or 32mg (8% DV) per tablespoon.
Sesame butter (tahini) provides 362mg of magnesium per 100 gram serving, or 58mg (14% DV) per tablespoon.
Click to see complete nutrition facts.
#6: Brazil Nuts
Possibily the largest of all nuts, brazil nuts are a great source of magnesium.
Brazil nuts provide 376mg (94% DV) of magnesium per 100 gram serving, 500mg (125% DV) per cup,
and 19mg (5% DV) in a single kernel or nut. Brazil nuts are also very high in selenium, so should
be eaten moderately.
Click to see complete nutrition facts.
#7: Sunflower Seeds
Sunflower seeds are the number one source of vitamin E, and a good source of
thiamin.
Sunflower seeds provide 325mg (81% DV) of magnesium per 100 gram serving, or 455mg (114% DV) per cup.
Click to see complete nutrition facts.
#8: Almonds and Cashews (Mixed nuts, Pine Nuts)
Nuts are great as a snack or as an addition to salads and soups.
Almonds provide 286mg (72% DV) per 100 gram serving, or 395mg (99% DV) per cup.
Cashews provide 273mg (68% DV) per 100 gram serving, or 352mg (88% DV) per cup.
Pine nuts provide 251mg (63% DV) per 100 gram serving, or 339mg (85% DV) per cup.
Mixed nuts in general provide 251 mg (63% DV) per 100 gram serving, or 361mg (90% DV) per cup.
Click to see complete nutrition facts.
#9: Molasses
A good substitute for refined sugar in cakes and breads, molasses is also a great source of magnesium.
Molasses provides 242mg (61% DV) per 100 gram serving, 816mg (204% DV) per cup, and 48mg (12% DV) per
tablespoon.
Click to see complete nutrition facts.
#10: Dry Roasted Soybeans (Edamame)
Great as a snack or as an addition to salads, dry roasted soybeans are also a great
source of magnesium. Dry roasted soybeans provide 228mg (57% DV) of magnesium per 100 gram serving, or 392mg (98% DV) per
cup. When boiled, edamame provides 64mg (16% DV) of magnesium per 100g serving, or 99mg (25% DV) per cup.
Here are 10 food types rich Magnesium so take a look and incorporate a few into your own diet;
#1: Bran (Rice, Wheat, and Oat)
Rice, Wheat, and Oat bran are great additions to breads and breakfast cereals like
oats,
rye, and
buckwheat.
One cup of crude rice bran contains 922mg of magnesium (230% DV) which is 781mg (195% DV) per 100 gram serving.
Crude wheat bran contains 354mg of magnesium (89% DV) per cup, or 611mg (153% DV) per 100 gram serving.
Crude oat bran contains 220mg of magnesium (55% DV) per cup, or 235mg magnesium (59% DV) per 100 gram serving.
Click to see complete nutrition facts.
#2: Dried Herbs
Dried herbs are packed with vitamins and a healthy addition to almost any meal. Dried Coriander provides the
most magnesium with 694mg (174% DV) per 100 gram serving, or 14mg (3% DV) per tablespoon. It is followed
by Chives (160% DV), Spearmint (151% DV), Dill (112% DV), Sage (107% DV), Basil (106% DV), and Savory (95% DV).
Click to see complete nutrition facts.
#3: Squash, Pumpkin, and Watermelon Seeds (Dried or Roasted)
Great as a snack or in a salad, pumpkin, squash, and watermelon seeds are packed with magnesium.Squash and pumpkin seeds provide 535 mg of magnesium (134% DV) per 100 gram serving, or 738mg (185% DV) per cup. Watermelon seeds provide 515mg (129% DV) of magnesium per 100 gram serving, or 556mg (139% DV) per cup. Click to see complete nutrition facts.
#4: Cocoa Powder (Dark Chocolate)
Dark chocolate is becoming more popular and with good reason, long regarded as junk food dark chocolate
is packed with vitamins and conferred health benefits. Cocoa powder provides 499mg of magnesium (125% DV) per 100
gram serving or 429mg (107% DV) per cup. Dark baking chocolate provides 327mg per 100 gram serving (82% DV), or
95mg (24% DV) per square, and a typical chocolate candy
bar provides 63mg of magnesium (16% DV) per 100 gram serving or 28mg (7% DV) per bar.
Click to see complete nutrition facts.
#5: Flax, Sesame Seeds, and Sesame Butter (Tahini)
Flax and Sesame seeds are a great source of heart healthy oils and also provide a good source
of magnesium. Flax seeds provide 392mg (92% DV) per 100 gram serving or 39mg (10% DV) per tablespoon.
Sesame seeds provide 351mg (88% DV) per 100 gram serving, or 32mg (8% DV) per tablespoon.
Sesame butter (tahini) provides 362mg of magnesium per 100 gram serving, or 58mg (14% DV) per tablespoon.Click to see complete nutrition facts.
#6: Brazil Nuts
Possibily the largest of all nuts, brazil nuts are a great source of magnesium.
Brazil nuts provide 376mg (94% DV) of magnesium per 100 gram serving, 500mg (125% DV) per cup,
and 19mg (5% DV) in a single kernel or nut. Brazil nuts are also very high in selenium, so should
be eaten moderately.Click to see complete nutrition facts.
#7: Sunflower Seeds
Sunflower seeds are the number one source of vitamin E, and a good source of
thiamin.
Sunflower seeds provide 325mg (81% DV) of magnesium per 100 gram serving, or 455mg (114% DV) per cup.Click to see complete nutrition facts.
#8: Almonds and Cashews (Mixed nuts, Pine Nuts)
Nuts are great as a snack or as an addition to salads and soups.
Almonds provide 286mg (72% DV) per 100 gram serving, or 395mg (99% DV) per cup.
Cashews provide 273mg (68% DV) per 100 gram serving, or 352mg (88% DV) per cup.
Pine nuts provide 251mg (63% DV) per 100 gram serving, or 339mg (85% DV) per cup.
Mixed nuts in general provide 251 mg (63% DV) per 100 gram serving, or 361mg (90% DV) per cup.
Click to see complete nutrition facts.
#9: Molasses
A good substitute for refined sugar in cakes and breads, molasses is also a great source of magnesium.
Molasses provides 242mg (61% DV) per 100 gram serving, 816mg (204% DV) per cup, and 48mg (12% DV) per
tablespoon.Click to see complete nutrition facts.
#10: Dry Roasted Soybeans (Edamame)
Great as a snack or as an addition to salads, dry roasted soybeans are also a great
source of magnesium. Dry roasted soybeans provide 228mg (57% DV) of magnesium per 100 gram serving, or 392mg (98% DV) per
cup. When boiled, edamame provides 64mg (16% DV) of magnesium per 100g serving, or 99mg (25% DV) per cup.