Top Proven Magnesium Rich Foods- Best Sources for Magnesium

What are the best Sources for Magnesium from our Foods?

Magnesium is the most important mineral micronutrient required by our body. Mg is essential for normal functioning of the body. Not only Metabolic activity like muscle contraction, nerve conduction, mineral homeostasis, but role of Magnesium is also evident to affect our sleep, mental wellbeing and healthy heart depends on Mg. though Magnesium role and functions in our body is numerous still awareness about its dietary intake is not optimum. Magnesium cannot be synthesized in our body and has to be supplied through food and diet, but it is seen that vast majority of population is suffering from Magnesium deficiency.

Sources of Magnesium

It is found that in 48% Americans, Magnesium intake from foods is 35 % to 45% less by (NHANES) 2013-2016. Their diets simple don’t provide the minimum amount of Magnesium needed for the body and lack magnesium. If you notice any Sign or Symptoms of Magnesium Deficiency, it is better for you to have a Magnesium Test to ascertain the level of Mg in your body thorough your Medical Service Provider. Let’s take a look on Magnesium Rich Foods which you can include in your diet to replenish your body’s sources of Magnesium.

The primary source of Magnesium content for the body comes from our diet. But the current style of modern diet with lots of processing foods and fast food, which contains less magnesium than required. The content of Mg is progressively decreasing in fruits and vegetables with modern agricultural practices. Hence we are getting 30 to 50 % of minimum Mg recommended.

5 Most Magnesium Rich Grains

1. Brown rice : 78.8 mg, (18% DV)
2. Whole wheat : 54 gm ( 13 % DV)
3. Rice bran : 781mg (186% DV)
4. Oat : 177mg (42% DV)
5. Corn : 36mg (9% DV)
Data Source: U.S. Agricultural Research Service Food Data Central

Here are the 7 Magnesium Rich Seeds

1. Hemp seeds -700mg
2. Pumpkin seeds- 592 mg
3. Flax seeds – 392 mg
4. Sesame seeds- 356 mg
5. Chia seeds- 335 mg
6. Cashew – 292 mg
7. Almonds – 279 mg

Magnesium rich beans and Legumes

1. Soybeans – 228 mg
2. Pea nuts- 168 mg
3. Cow peas- 154 mg
4. Black beans- 70 mg
5. Lima beans – 74

List of 10 Magnesium rich Vegetables

1. Chives- 640 mg
2. Parsley – 372 mg
3. Tomatoes – 194 mg
4. Kanapiyo Guard- 125 mg
5. Spinach – 87 mg
6. Beet green – 70 mg
7. Okra – 57 mg
8. Ginger – 43 mg
9. Chile pepper – 88 mg
10. Mushrooms – 150 mg

9 Magnesium rich Fruits which are super tasty as well as Healthy

1. Banana – 108 mg
2. Prickly pear – 85 mg
3. Figs- 68 mg
4. Apricots- 63 mg
5. Dates – 62 mg
6. Litchi – less than 50 mg
7. Peaches- less than 50 mg
8. Plums – less than 50 mg
9. Avocados – 58 mg

Magnesium Rich Oils

1. Mustard seeds oils
2. Poppy seeds oils

Magnesium rich dairy products

1. Whey powder – 199 mg
2. Cheese – 115 mg
3. Milk – 85 mg

Magnesium rich sea weeds

1. Spirulina – 195 mg
2. Irish moss – 144 mg
3. Kelp – 125 mg

Magnesium rich Beverages

1. Coffee – 327 mg
2. Tea – 272 mg
3. Lemonade – 247 mg
4. Chocolates – 64 mg

Magnesium rich food sources from animals

1. Mollusk conch
2. Atlantic mackerel fish
3. Blue fin tuna fish
4. Crab
5. Turkey meat
6. Egg white

Magnesium Rich herbs and spices:

1. Basil – 711 mg
2. Coriander – 694 mg
3. Spearmint -602 mg
4. Cumin seeds- 366 mg
5. Cardamom- 229 mg
6. Turmeric – 208 mg
7. Paprika – red peppers –
8. Black pepper-
9. Fenugreek seeds
Data Source: U.S. Agricultural Research Service Food Data Central

Bottom Line

Many foods contain magnesium, but it’s important to know which ones are best and how much of them you should consume. For example, if you want to eat dark leafy greens, beans and fish, then there is no need for other sources of magnesium. Make sure you are getting enough Magnesium in your diet by taking those Magnesium rich foods. in the Short term you can also take some Magnesium Supplements for Example Magnesium Glycinate, Magnesium Citrate, Magnesium Oxide to replenish your body from Magnesium deficiency. But the Supplements should be taken only after the recommendations of medical Professional.