Magnesium oxide or magnesium is an essential mineral in your body. According to the Office of Dietary Supplements, this mineral is necessary for some 300 different biochemical processes throughout the human body. It supports your immune system, maintains muscle and nerve function, supports strong bones, helps energy metabolism and helps protein synthesis. It also helps support a steady heart rhythm, normal blood pressure and blood sugar levels. Magnesium is absorbed through the small intestine and excreted through the kidneys. Dietary supplements or magnesium-rich foods supply your body with the magnesium it needs to maintain good health.
Green Leafy Vegetables
Green leafy vegetables and plants are high in magnesium. They are rich in magnesium because magnesium is part of chlorophyll, the part of a plant that makes it green. Spinach and Swiss chard are green vegetables high in magnesium. One-half cup of spinach supplies 78 milligrams of magnesium. One-half cup of Swiss chard supplies 75mg of magnesium.
Nuts
Nuts are a food source high in magnesium. Almonds, hazelnuts and peanuts provide high levels of magnesium. One ounce or 23 almonds provides 78mg of magnesium. One ounce or 21 hazelnuts provides 46mg of magnesium. One ounce of peanuts provides 48mg of magnesium.
Whole, Unrefined Grains
Whole, unrefined grains have a high magnesium content. Bran cereal, oat bran, shredded wheat and brown rice are grains high in magnesium. One-half cup of bran cereal provides 93mg of magnesium. One-half cup dry oat bran provides 96mg of magnesium. Two biscuits of shredded wheat provides 61mg of magnesium. One cup brown rice provides 86mg of magnesium.
Beans
Some beans are rich in magnesium. Garbanzo, kidney, Lima, navy and soybeans are beans with a high magnesium content. One cup of garbanzo beans and kidney beans provides 50 to 100 milligrams of magnesium. One-half cup of Lima beans and soybeans provides 50 to 100 milligrams of magnesium.
Fish
Some types of fish are rich in magnesium. Halibut and scallops are fish with a high magnesium content. Three ounces of halibut provides 90mg of magnesium. One dozen scallops provides 110mg of magnesium.
Vegetables
Some vegetables are rich in magnesium. Broccoli and avocado are vegetables high in magnesium. A 1 1/2-cup serving of broccoli provides 50 to 100 milligrams of magnesium. One medium avocado provides 50 to 100 milligrams of magnesium.
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