Magnesium is not the most abundant mineral in your body--calcium has that distinction--but it may be one of the hardest-working. According to the Office of Dietary Supplements, this essential mineral is needed for over 300 functions, including helping to maintain muscle and nerve function, keeping the heartbeat stable, regulating blood sugar, promoting normal blood pressure and regulating your calcium level. You can get magnesium from a wide range of foods.
Fruits and Vegetables
Magnesium is found in chlorophyll, so green vegetables are an excellent bet when it comes to dietary intake. The Office of Dietary Supplements notes that a half cup of frozen cooked spinach delivers 75 mg of magnesium. The World's Healthiest Foods also recommends Swiss chard as a good source of the mineral, with one cup of boiled chard providing 150.50 mg. Don't rule out other vegetables while considering magnesium content. According to the ODS, a baked potato with skin, while not a green vegetable, still has a respectable magnesium count of 50 mg, while one half of a baked acorn squash weighs in at 44 mg. Good fruit sources of magnesium include a half cup of pureed avocado--with 35 mg--a medium-sized banana, with 30 mg, and a half cup of seedless raisins with 25 mg.
Seeds, Nuts and Beans
According to Vegan Peace, an ounce of dried pumpkin seeds contains 152 mg of magnesium: 38 percent of the recommended daily value, based on a 2,000-calorie diet. Roasted pumpkin seeds pack less of a punch, but still contain 74 mg to the ounce. According to the Office of Dietary Supplements, an ounce of almonds contains 80 mg, which is 20 percent of the daily value. Eating an ounce of dry roasted cashews is also a good way to get magnesium; with 75 mg per ounce, cashews rank right under almonds. An ounce of dry roasted peanuts will contribute 50 mg--or 15 percent of your DV--as will 2 tbsp. smooth peanut butter. Half a cup of cooked soybeans contains 75 mg, while one half cup of cooked kidney or pinto beans contain 35 mg each.
Whole Grains
Whole grains can be a good source of magnesium. The Office of Dietary Supplements states that a one-cup serving of instant fortified oatmeal, made with water, has 55 mg. Two tbsp. of crude wheat bran provide 45 mg, while a half cup of bran flakes delivers 40 mg. Vegan Peace asserts that a cup of cooked bulgar wheat contains 58 mg, with one half cup of long-grained brown cooked rice delivering 40 mgs. While a slice of whole wheat bread contains 25 mg, the Office of Dietary Supplements advises that white bread is a poor magnesium source because the refining process removes the magnesium-loaded germ and bran.
Dairy Products
Dairy products do contain magnesium, but their contributions are more modest than those of nuts, seeds and grains. An 8-oz. serving of plain yogurt made with skim milk has 45 mg, while a cup of reduced-fat milk yields 27 mg. The Office of Dietary Supplements states that dairy-based desserts also include some magnesium, with a 4-oz ready-to-eat serving of chocolate pudding containing 24 mg.
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