Food That Contain Magnesium

Magnesium is a mineral that's found naturally in various foods. It is important to transport energy throughout the body. The National Institute of Health recommends that men and women aged 19 to 30 receive 400 and 310 mg of magnesium respectively, while men and women over 31 receive 420 and 320 mg per day.

Fruits and Vegetables

• Fruits and vegetables that are high in magnesium include spinach, potatoes, bananas, avocado, raisins, broccoli, okra, plantains and Swiss chard.

Seafood

• Some types of seafood are excellent sources of magnesium, such as halibut, oysters, scallops and salmon.

Grains

• A number of grains contain high levels of magnesium. These include shredded wheat, oatmeal, bran cereals, brown rice, wheat germ and bread.

Other Proteins

• Other types of protein that are good sources of magnesium include almonds, cashews, peanuts and peanut butter, tofu and pumpkin, sunflower and sesame seeds.

Beans

• Beans like soybeans, black-eyed peas, kidneys and pintos are rich in magnesium, along with legumes like lentils.

Dairy

• Some dairy products are good sources of magnesium, including yogurt, milk and pudding.