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Foods Containing Magnesium

Magnesium plays a very important role in many of the body's day-to-day functions. Among other things, getting the recommended daily dose of magnesium helps regulate the heartbeat, supports a healthy immune system, strengthens bones and keeps nerve and muscle function on track. By consuming a combination of foods that contain a significant amount of magnesium, you can ensure that you get enough in your diet.

  1. Fruits and Vegetables

    • Dark green vegetables, such as spinach, are some of the best sources of magnesium. A half-cup of cooked spinach contains 75 milligrams of magnesium. To put that into perspective, the recommended daily magnesium intake for adults age 19 to 30 is 400 milligrams for men and 310 milligrams for women. For adults 31 and older, the recommended daily intake is 420 milligrams for men and 320 milligrams for women. (See References 1.)

      Other fruits and vegetables that contain high levels of magnesium include potatoes with the skin, bananas, avocados, raisins, figs, sweet potatoes with the skin and broccoli.

    Grains, Legumes and Nuts

    • Grains, legumes and nuts are generally very high in magnesium, and offer a wide variety of options. Nuts such as almonds, cashews and peanuts are great choices, as are natural nut butters. Whole-grain items, such as oatmeal, whole-wheat bread, bran flakes, brown rice, wheat germ and shredded wheat cereal, also boost magnesium intake. Almost all legumes are a good source of the mineral as well; the best choices include soybeans, black-eyed peas, baked beans, lentils, kidney beans and pinto beans.

    Water

    • Magnesium can be found in tap water, but the amount varies by geographic location. For this reason, it's best not to rely on water as a primary source of magnesium in your diet. Hard water contains more magnesium than soft water.

    Fish

    • Meat generally is not a solid source of magnesium, but fish is an exception. In fact, some varieties of fish contains more magnesium than any other sources of the mineral. For example, three ounces of cooked halibut contains 90 milligrams of magnesium. Three ounces of cooked tuna contains about 50 grams of the mineral.

    Dairy

    • Many dairy products contain magnesium, but their levels are generally lower than that of the other foods. Plain, fat-free yogurt is one of the best dairy-based sources of magnesium, at 45 milligrams per eight-ounce serving. Reduced-fat and fat-free milk both have about 27 milligrams of magnesium per cup, while whole milk contains about 24 milligrams of the mineral per eight-ounce serving.

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