Iron and magnesium are naturally occurring minerals that serve as essential nutrients. The Massachusetts Institute of Technology indicates that iron contributes to proper metabolism, growth and healing, and to transport oxygen in the body. Magnesium is important for energy production and to form proteins. According to The Institute of Medicine, the average adult needs from 8 to 18 mg of iron, and between 320 and 420 mg of magnesium per day, depending on age and sex.
Dried Fruits
The USDA Nutrient Database identifies several dried fruits as being high in both magnesium and iron, including dried apricots, prunes and raisins. Raisins for instance, contain around 3 mg of iron and 48 mg of magnesium per cup. An equal measure of prunes contains around the same amount of these essential minerals.
Legumes
Many members of the legume family of vegetables provide both dietary magnesium and iron. These include lentils, peas, black-eyed peas, chickpeas, and white, black, kidney, pinto, navy, lima and soy beans. As an example, black beans hold around 3.6 mg of iron and 120 mg of magnesium, while white beans contain around 8 mg of iron and 134 mg of magnesium within a 1 cup serving.
Grain Products
Many grain products, particularly those that use the whole grain, have substantial amounts of both magnesium and iron. These include barley, cornmeal, oat bran and rice. Whole wheat flour delivers among the highest amounts within this category, providing 166 mg of magnesium and almost 5 mg of iron per cup. Some breakfast cereals are also supplemented with both minerals.
Vegetables
Several leafy green vegetables also contain significant amounts of dietary iron and magnesium. The USDA Nutrient Database states that cooked beet greens possess 2.7 mg of iron and 90 mg of magnesium in a single cup serving, while the same amount of cooked spinach holds 6.5 mg of iron and 157 mg of magnesium. The database also points out that iceberg lettuce contains 2.7 mg of iron and 49 mg of magnesium in each head. Pumpkin also contains both minerals, with 1 cup holding 3.4 mg of iron and 50 g of magnesium.
Other Foods
Several other foods are identified by the USDA Nutrient Database as being high in both minerals. There are 3.5 mg of iron and 43 mg of magnesium in a single tablespoon of black strap molasses. Within a dozen raw oysters oysters, there is nearly 80 mg of magnesium and 12 mg of iron. Duck meat is also high in both minerals with 6 mg of iron and 44 mg of magnesium.
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