Magnesium Rich Foods List

Magnesium is one of the most essential minerals for human beings along with iron, potassium and calcium. It is an important mineral that plays a vital role in carrying out several biochemical processes in the body. There are several health benefits associated with magnesium. It is essential for maintaining proper bone density and bone health. Including this mineral in the diet regularly helps in having strong bones and joints as it aids in proper utilization of calcium in the body. At the same times, it also aids in absorption of other minerals in the body like sodium, phosphorous, calcium, etc. Some of the other health benefits include its use in treatment of high blood pressure, asthma, back pain, etc. As there are numerous health benefits associated with this mineral, it is essential to include it in the diet regularly.

Foods Rich in Magnesium

As mentioned above, there are several foods obtained from plant or animal sources that contain high amounts of magnesium. Most of the magnesium required for human beings is obtained from plant sources, i.e., from fruits and vegetables.

Plant Source

• Artichoke
• Barley
• Bran
• Beet greens
• Black beans
• Brazil nuts
• Broccoli
• Brown rice
• Buckwheat flour
• Bulgur
• Cowpeas
• Coriander leaf
• Kidney beans
• Lima beans
• Milk
• Navy beans
• Oat bran
• Okra
• Peanuts
• Plantain
• Pumpkin seeds
• Pinto beans
• Raisins
• Soybeans
• Spinach
• Squash seeds
• Sunflower seeds
• Sweet potato
• Tofu
• White beans
• Whole grain cereal, bread
• Yogurt

Animal Source

• Halibut
• Oysters
• Rockfish
• Scallop
• Salmon
• Tuna

Richest Sources of Magnesium

The following is a magnesium rich foods chart that will be helpful for you. It details the amount of magnesium present in mg per 100 gram of a certain food item.

Foods	Amount of Magnesium
Rice bran	781 mg
Wheat bran	611 mg
Cocoa powder	436 mg
Peanut flour	226 mg
Coriander seed	221 mg
Soy meal	182 mg
Hazelnuts	163 mg
Spinach	157 mg
Pumpkin seeds	151 mg
Sun dried tomatoes	150 mg

It is essential to include these foods in your daily diet in order to prevent magnesium deficiency. A person who does not get sufficient amounts of magnesium for a long period suffers from deficiency. The symptoms of deficiency include fatigue, insomnia, muscle spasms and irritability. One also loses bone density and there are high chances of suffering from bone fractures in the future. Therefore, in order to avoid landing in such a situation, it is necessary to include these foods in the diet everyday. As most of the above mentioned foods are readily available, one can easily include them in the diet. It should be noted that most of the vegetables and fruits should be eaten in raw form if possible to get the required amount of magnesium. Most of the above mentioned food items are foods high in potassium, calcium and magnesium and hence, are helpful to gain all these essential minerals.

Apart from these, you must have also come across magnesium supplements available in the market. One should note that mineral supplements should only be taken under the doctor's supervision as there are numerous side effects associated with it. On the other hand, supplements are only meant for those, who suffer from severe deficiency diseases as in other cases, it can lead to overdose or toxicity. People suffering from chronic diseases, pregnant women and older people should specifically be careful and not go for supplements without the doctor's prescription. It is advisable to go for natural sources to fulfill the requirement of magnesium.

Lastly, note that as this mineral is essential for various purposes in the body, it is wise to include foods rich in magnesium in the diet in order to keep deficiency diseases at bay and have a healthy life. It is recommended to take supplements, or make drastic changes in the diet only after consulting the doctor. Take care!