Magnesium is one of the most abundant minerals in the human body, but it cannot be manufactured by the body and must therefore be obtained through dietary sources. Magnesium works to relax muscles and nerves and help build and strengthen bones. The mineral is also necessary for the proper functioning of more than 300 enzymes in the body, and it helps support immune function and blood circulation, according to the Office of Dietary Supplements. Adult women need 310 to 320 mg per day of the mineral, and adult men need 400 to 420 mg per day. Adolescents and pregnant women require higher intake.
Vegetables
Green vegetables are excellent sources of dietary magnesium because chlorophyll, the pigment that gives green vegetables their color, is naturally high in the mineral, explains Oregon State University. A 1-cup serving of boiled spinach provides nearly 157 mg, or 40 percent of the daily value, of magnesium, and 1 cup of boiled mustard greens contains 21 mg of magnesium. Swiss chard, celery, kale, green beans, broccoli and summer squash are other good vegetable sources of magnesium.
In some vegetables, such as spinach, a high percentage of magnesium is in a water-soluble form; steaming or boiling these vegetables can result in a significant loss of mineral content, according to the World's Healthiest Foods.
Beans and Seeds
Beans and seeds contain high levels of magnesium and make great additions to stews, salads and pasta dishes. A 1-cup serving of black beans provides 120 mg of magnesium, which is nearly 30 percent of the DV of the mineral, and 1/2 cup of cooked soybeans contains 75 mg, or about 20 percent of the DV, according to the Office of Dietary Supplements. Cooked navy beans, flaxseeds and pumpkin seeds are other good sources. Adding just 1/4 cup of sunflower or sesame seeds to your soup or salad meets nearly a third of the DV, with both containing about 127 mg of the mineral.
Seafood
In addition to providing other health benefits, eating seafood regularly can help ensure adequate intake of magnesium. A 3-oz. serving of baked or broiled halibut provides 90 mg, or 20 percent of the DV, of magnesium, and a 4-oz. serving of salmon provides 138 mg of the important mineral. Yellowfin tuna, shrimp and baked scallops are other good seafood sources of magnesium, with 4 oz. of scallops offering 77 mg, or 19 percent of the DV of magnesium.
Fruits and Nuts
To meet your daily magnesium requirements, include fruit with lunch and breakfast or snack on nuts and berries instead of chips and cookies. One cup of strawberries contains 12 mg of magnesium, and a cup of raspberries provides nearly twice that amount of the mineral. A medium raw banana provides 30 mg of magnesium, notes the Office of Dietary Supplements, and one kiwifruit provides nearly 23 mg, or 5.7 percent of the DV. Watermelon and tomato are other good fruit sources.
Some nuts are very high in magnesium, with 1/4 cup of raw cashews containing 89 mg, and 1/4 cup of dry roasted almonds providing 98 mg, or nearly one quarter of your daily magnesium requirements.
Grains, Dairy and Other Foods
Eating a balanced diet ensures adequate intake of magnesium, as most foods contain at least a small amount of the mineral. The Office of Dietary Supplements points out the whole grains, such as brown rice and oats, are rich in the mineral, while refined grains, such as white bread, are generally low. Many dairy products contain some magnesium; 8 oz. of plain yogurt provides 45 mg of the mineral and 1 cup of chocolate milk provides about 33 mg.
Blackstrap molasses, ground basil, peppermint and baked potato also contain magnesium, and 5 oz. of raw crimini mushrooms provides more than 12 mg, or about 3 percent of the DV, of magnesium.
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